Now let’s get one thing straight when it comes to jiu-jitsu, nothing will improve your Jiu-jitsu more than just rolling (Sparing) and training Jiu-jitsu. No amount of working out will make your jiu-jitsu better, but it might help you prepare more and that Will help your jiu-jitsu. So if you’re looking to get stronger for jiu-jitsu or at least you want a workout that will complement your Brazilian Jiu-jitsu training, then Garage strength bjj may be for you.
I have trained in martial arts most of my life and workout regularly 3-5 days a week. For two reasons, one is so that I can be active in my diving, and the second reason I work out as much as I do is to help me train jiu-jitsu as I am not a very big guy. Unfortunately, during the covid lockdowns of 2020, like so many people, I wasn’t able to train jiu-jitsu because all the dojos were closed.
That’s what led me to look for a workout that will;
– Help me put on some muscle
-That has jiu-jitsu specific movements
– Has a conditions component that will support my rolling and training when jiu Jitsu starts back up.
The Garage strength Bjj program I found through Instagram consists of a 12-week program periodized every four weeks. I chose the program because the creator stated that it would help in all the areas I was looking for. I wanted to get stronger for Jiu-Jitsu, which hopefully would lead to me being a little bigger, and I wanted a workout that would simulate the exhaustion that we experience when full-on rolling.
I have what some would consider a total garage gym set up 290lb of free weights Olympic bar and squat rack, several dumbbells, bands, and a chin-up bar. Because of the program, I did buy a land mine attachment for my barbell. The Garage strength program is meant for a home gym setup, so most of the equipment is free weights. If you happen not to have a piece of equipment, feel free to contact the team at garage strength, and they will provide you with alternative exercises for the equipment you do have.
What you get and the workout
The Program is Delivered as PDFs that you can print or download into Google Docs to write and rewrite. It comes with a full explanation of how to read the workout, what equipment to use, and what intensity to bring to the training. For any exercise you are not familiar with on the PDF, click on the activity, and it will link to a video on how to perform the movement/exercise.
The workout routine is a 12-week routine broken into 4-week blocks, building on all the body areas used the most in BJJ. The 4-week block has three workouts a week split into upper body, lower body and total body. Many of the exercises rely on increasing grip strength, hip strength and mobility, and a lot of shoulder exercises again build strength and mobility. Finally, there is no cardio component to the program, which initially made me a little skeptical about the efficacy of the workout. But Dane, the creator, knows what he is doing. Each workout will have a couple of sets where you will be doing several explosive movements like clean and jerks, followed by box jumps. These will kick your butt and give you that anaerobic feeling similar to when you roll.
Results
At the end of 12 weeks, these were my results. According to my Fitbit, I increased my weight from s138lb to 145lb while maintaining 12-15% body fat. I only added a 200-350 calorie per day increase to achieve that weight gain. The weight I was able to lift increased gradually. I could also feel my body adapting to a very different workout. I hadn’t routinely done box jumps or farmer carry or standing overhead presses. I thought that those movements did increase my overall strengths. I think many of the Olympic movements: clean and press, clean and jerk. Helped my Jiu Jitu in ways I didn’t expect; I noticed a difference in my strength and my explosiveness, and I felt like they translated over to other movements that required coordination. Single leg takedown, double leg takedown, snap downs. I usually am hesitant and uncoordinated with these movements, and after several weeks of this routine, I felt they became easier and faster.
At the end of the twelve-week routine of 3 workouts a week on the Garage strength program. A One hour class of instruction was a breeze, and I could easily roll 3-4 rounds of five minutes with a lower belt before I was at the point of exhaustion. I felt I couldn’t ask for anything better from a workout program. I am still at the beginner level (white belt in bjj), but when rolling becomes physically easy, that speaks loudly for any workout (especially for someone under 150lb). I regularly tap to my opponents, but not out of sheer exhaustion.
I don’t feel there could be a better advertisement for this workout then. It helps me survive jiu-jitsu!