Maximal Strength Training Improves Strength Performance in Grapplers.
Karsten Øvretveit1, Tiril Tøien2
1Department of Sociology and Political Science, Faculty of Social and Educational Sciences, Norwegian University of Science and Technology, Trondheim, Norway.
Journal of Strength and Conditioning Research
|September 25, 2018
Summary
Maximal strength training (MST) significantly enhanced strength performance in Brazilian Jiu-Jitsu athletes. Adding MST to grappling routines rapidly improved maximal strength, power, and muscular endurance.
Area of Science:
- Sports Science
- Strength and Conditioning
- Combat Sports Performance
Background:
- Competitive Brazilian Jiu-Jitsu (BJJ) athletes require high levels of maximal strength, power, and muscular endurance.
- The specific impact of maximal strength training (MST) as an accessory to grappling on these physical attributes is not fully elucidated.
- Understanding the efficacy of MST can inform training protocols for combat sports athletes.
Purpose of the Study:
- To evaluate the short-term effects of MST, when added to regular grappling training, on the strength performance of competitive BJJ athletes.
- To compare the outcomes between athletes undergoing MST and a control group maintaining only grappling training.
Main Methods:
- Fourteen male BJJ athletes were assessed for 1 repetition maximum (1RM) in squat and bench press, rate of force development (RFD), peak force (PF), countermovement jump (CMJ) height, and muscular endurance (pull-ups, sit-ups, push-ups).
- Participants were randomized into either an MST group or a control (CON) group.
- The MST intervention involved 3 weekly sessions of 4x4 repetitions at ≥85% 1RM for squat and bench press, plus pull-ups to failure.
Main Results:
- The MST group demonstrated significant improvements in 1RM squat (15±9%, p=0.02) and bench press (11±3%, p=0.03), and CMJ height (9±7%, p=0.04).
- Significant increases in muscular endurance were observed: pull-ups (33±33%, p=0.03), push-ups (32±12%, p=0.03), and sit-ups (13±13%, p=0.03).
- No significant changes in RFD or PF were found, and the control group showed no improvements from grappling alone.
Conclusions:
- Maximal strength training is an effective method for rapidly enhancing maximal strength, power, and muscular endurance in active grapplers.
- Incorporating MST alongside grappling training yields superior results compared to grappling training alone.
- These findings support the integration of MST into BJJ training programs for performance enhancement.
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