Strength Training for Grapplers

2-3 minute read

By Jason Lau

Grapplers need a slightly different strength approach than strikers. While striking sports emphasize speed and power, grappling requires the ability to control, resist, and move against an opponent’s force. Although not completely different than other combat sports, S&C for grapplers does require a nuanced approach. A well-structured strength program can improve grip, positional control, and explosive transitions.

Key Strength Qualities for Grapplers

Rather than listing “exercises every grappler should be doing,” I’d like to go over certain key physical qualities that should be a primary objective within each grappler’s training program. Although many exercise variations already has their hands in developing multiple training qualities simultaniously, grapplers should also perform isolation work in the focused area(s).

Grip Strength – Essential for controlling opponents and maintaining holds.

Isometric Strength – Holding positions under tension, like maintaining top pressure in BJJ or clinching in wrestling.

Explosive Power – Necessary for takedowns, sweeps, and quick positional changes.

Joint and Tendon Health – Maintaining joint and tendon health in areas that are susceptible to injury ensures longevity and consistency in the sport.

Strength Training Suggestions for Grapplers

Specific strength training for grapplers is often misinterpreted as replicating a sport-specific skill or movement when specificity actually means to pertain to the muscle groups, velocity, muscular contractions etc. within the sport. When programming for grapplers, I recommend taking a conservative generalistic approach first and slowly catering towards specificity as the grappler closes in on the competition date. Here are a few strength training suggestions for each key strength qualities for grapplers:

Grip Strength

Any compound strength exercise (eg. Conventional, sumo and trap bar deadlifts) that requires the athlete to grip and hold heavy weights in their hands. Accessory work can isolate grip strength such as farmer carries, plate pinch holds and forearm strength work.

Isometric strength

Isometric work is described as a muscular contraction with no changes in muscular length. There are several categories of isometric strength a grappler can train. Overcoming and Yielding isometrics. Overcoming isometrics involve grapplers to push, pull or squeeze against an immovable object while Yielding isometrics require the athlete to maintain a certain joint angle to strengthen strong, weak joint angles and maintain a strong frame.

Explosive Power

These exercises (ballistics) are used to improve force producing under a short timeframe, useful for quick scrambles and throws. Exercises such as box jumps, medicine ball throws, tosses and Olympic lifts are ideal as they allow for relatively full body explosiveness.

Joint and Tendon Health

These isolation exercises should target specific joints, tendons and muscle group that is commonly injured within grappling sports. Areas such as wrists, elbows and shoulders are a few example areas. Generally through high intensity compound strength exercises to tolerate high load but grapplers must also develop those areas to handle low-load, high-repetitions as well.

Recommendations on Structuring a Strength Program for Grapplers

Here are a few suggestions on how to apply these key principles within your own training:

• 2-3 Strength Sessions Per Week alongside grappling practice.

• Prioritize Compound Movements with moderate to heavy loads at low overall volume.

• Include Isometric and Grip Work at least once per week.

• Balance Strength with Mobility Training to maintain movement efficiency.

Ending Notes

Strength training should support, not replace, technical skill work. A well-balanced program targeting grip, isometric strength, and power can make a difference on the mats. Although these key principles can definitely be the start of a structured training for grapplers, there are other developmental factors to look at such as energy system development, injury mitigation, competition planning and skill development.

A smart training program balances both performance development and longevity in the sport, adjusting based on the demands of the sport and individual weaknesses. If you’re a Combat Sports hobbyist or fighter, book a consultation below and lets start working together from anywhere in the world.