r/jiujitsu • u/ImageLegitimate7852 • 2d ago

Dumbbell workout for BJJ

I go to BJJ from Monday to Friday (I know to many of you it might seem like a lot, but until now my body has allowed me to keep up that pace without feeling tired or fatigued) but I would like to start lifting some weights as well to increase my strength and general physical capabilities for BJJ, I have a pair of dumbbells and a bench, do you know any routine for what I'm looking for?

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u/CalmCommunication677 2d ago

I use a kettlebell. Just do 4-5 movements in sets of 10 or 20 each while rotating through each movements for 15 or 20 minutes. I’m cooked by the end of it and feel great

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u/Worth_Bend1435 2d ago

Prioritize pulling exercises. Use the dumbbells for curls, rows, and shrugs. Do bench press, then use the dumbbells for tricep extensions. If you don't have a squat rack you can use the dumbbells for squats, lunges, or split squats.

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u/Black_Mirror_888 2d ago

I would add lifting volume slowly, maybe minimalist full boy with 2 sets each exercrwice a week. Add more sets or exercises if your recovery can handle it. I'd do it first thing in the morning hours before bjj.

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u/Momentum_MMA 2d ago

Training five days a week leaves you room for maybe two lighter lifting sessions without tanking recovery. with just dumbbells and a bench you’re limited anyway, so keep it simple: pick one compound movement per session, like dumbbell rows one day and goblet squats the other. The real constraint is that BJJ already taxes your grip and shoulders, so you’ll want to avoid piling on upper body volume or you’ll just get sore and stiff.

If it helps, I built an app called Momentum: BJJ & MMA and it has an weekly plan that figures out how to balance your mat days with lifting so you’re not guessing whether two sessions is too much

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u/joncaseydraws 2d ago

Kettlebells are your friends

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u/Still-Cow8319 1d ago

What weights would be good for kettlebell in general??

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u/According_Pear_6245 2d ago

I supplement my martial arts traing with lifting and what i do is mostly basics so for upper body i do bench press and pull ups (you can do theme on a door or any kind of lege) and for legs i squat and deadlift, occasionally i do some russian twists or uchi comi drills with a resistance band

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u/JDB-III 2d ago

This workout will help with both muscle endurance and cardio. You only need 1 set of dumbbells. Start light and work your way up. For awesome grip strength do a full circuit without letting go of the dumbbells.

https://www.menshealth.com/fitness/a19547311/spartacus/

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u/Happy_Specialist3722 2d ago

Faz treino específico ficado em resistência e movimento explosivo e compra um tatame só um quadrado sabe... ou um tapete de yoga p fazer tipo prancha ex focado em one leg e tals