Bulletproof For BJJ Podcast
Jiu Jitsu Exercise Tier List (Simplified)
· Summarized
Key takeaways
- The STU scale ranks exercises based on their functional benefits for BJJ athletes.
- Overhead presses and squats are crucial for shoulder stability and overall strength, setting the foundation for BJJ performance.
- Engaging with community feedback can help improve and diversify training routines.
- Exercises like deadlifts and weighted pull-ups provide significant gains in functional strength crucial for grappling.
Summary
The STU Scale Explained
The episode introduces the STU (Super, Supreme, God level) exercise tier list for strength training specifically tailored for Brazilian Jiu-Jitsu (BJJ). The hosts discuss what makes certain exercises stand out as superior due to their multiple benefits, instead of just focusing on single functionalities. They stress the importance of exercises that improve overall body movement, mobility, and strength in a BJJ context.
Ranking the Exercises
The podcast dives into a ranking of various exercises based on their effectiveness for BJJ athletes. The hosts start by categorizing exercises from D to S tier, discussing why pressing movements like the overhead press have made it to C tier due to their benefits for shoulder stability. They also debate the merits of squats, bare hug variations, Turkish get-ups, and deadlifts, highlighting how each one contributes differently to a BJJ athlete's performance.
The Importance of Functional Strength
A major theme throughout the episode is the necessity of functional strength for BJJ practitioners. The hosts emphasize that being strong in the gym doesn't always translate to effectiveness on the mat. They discuss how certain lifts like weighted pull-ups and deadlifts require proper mechanics and grip strength, and how these directly relate to a BJJ athlete's ability to grapple effectively.
Community and Feedback
The hosts encourage community engagement, inviting listeners to comment on exercises they feel were missed in the discussion. This interactive approach fosters a dialogue around improving training regimens for BJJ and allows for shared insights among practitioners.
Sponsors
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Show notes
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