Strength or technique? 4 tips to balance your performance on the mats

June 9, 2023

With a heavy focus on levers and exploring the many ins and outs of the human body, Jiu-Jitsu is widely regarded as one of the most versatile martial arts, as it allows practitioners of all shapes and sizes to develop strategies that match their body types.

Having enough training and experience, being lighter or heavier has no real bearing on how a match will play out. But while technique is paramount, physical training also plays an important role in how efficient you are with the tools given by the gentle art, which begs the question: How to balance both these traits to reach your full potential? 

To answer that, our team has set aside four important tips that will help you distribute your time and increase your effectiveness in your training sessions and even in tournaments. Check it out below!

Focus on Jiu-Jitsu

Technique is the very core of Jiu-Jitsu, so your primary focus should be on developing and refining your skills. Dedicate your time to attending classes, drilling the fundamentals, and even practicing specific moves. It is also important to train regularly as this will lead you to be more comfortable and familiar with the martial art, which leads to better timing and more refined techniques. Consistency is key in BJJ, so the more time you spend on the mat, the better you’ll become. 

Make some time for strength and cardio

As we’ve established, physical training is the key to taking your Jiu-Jitsu one step further, so find some time between your BJJ sessions to hone your muscles. Squats, deadlifts, bench presses, pull-ups, and rows are all good exercises to develop your body and increase your strength. Furthermore, conditioning is also crucial for a good performance on the mats, so incorporate cardio exercises like running or cycling into your routine to increase your endurance.  

Give yourself some rest

Balance is not just about which training you should do, but also about volume and intensity. You should be consistent in your routine, but also be mindful of Overtraining as it can lead to fatigue and injuries, hindering your progress. Listen to your body, prioritize recovery, and incorporate rest days in your training schedule.

Seek Expert Guidance

Whether it's physical or technical training, having professional help and oversight is the best way to increase your gains while minimizing the chances of injuries. Consider consulting with a strength and conditioning coach or a BJJ instructor who can provide personalized guidance tailored to your goals and abilities. They can help design a training program that addresses your specific needs and ensures a proper balance between technique and strength training.

It’s important to remember that improving in Jiu-Jitsu, much like any other type of physical endeavor, is a journey that takes time, dedication, and patience. Given time and combining regular technical training with a well-rounded strength and conditioning program, you can enhance your performance and take your BJJ skills to the next level.