The MatStrong blog
Strength for the mats
Practical guides to lifting and conditioning for jiu-jitsu: where it fits in your week, how to train around a busy schedule, and what changes as you get older.
Programs
BJJ strength training program: free 2-day and 3-day plans
A free BJJ strength training program you can run around your mat schedule: 2-day and 3-day templates, how to progress them, and a printable PDF.
October 20, 2026 · 5 min read
Strength
Does lifting weights help BJJ? What strength really does on the mats
Does strength matter in jiu-jitsu, does BJJ build muscle, and should grapplers train like bodybuilders? A straight answer to r/bjj's favourite argument.
October 20, 2026 · 4 min read
Programming
BJJ and lifting: how to schedule strength training around jiu-jitsu
Should you lift before or after BJJ, and how many days a week? Where to put your lifting when you roll two, three or four times a week.
October 19, 2026 · 5 min read
Conditioning
How to not gas out in BJJ: cardio and conditioning that work
Gassing out is rarely about one thing. How pacing, grip, strength and your aerobic base each play a part, and how to train them without stealing from your mat time.
October 19, 2026 · 4 min read
Masters
Strength training for BJJ over 40
Recovery, joints and how much is enough: what changes when you're lifting for jiu-jitsu in your 40s, 50s and beyond, and what doesn't.
October 19, 2026 · 5 min read
Equipment
BJJ strength training at home: equipment and workouts
You don't need a full gym to get strong for jiu-jitsu. The equipment that gives you the most, in the order to buy it, plus home workouts with and without equipment.
October 19, 2026 · 4 min read
Grip
Grip strength for BJJ: the exercises that carry over
Hangs, carries, gi pulls and wrist work: the grip exercises that build the kind of grip jiu-jitsu needs, and how often to train them without wrecking your forearms.
October 20, 2026 · 4 min read
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