The Science of Brazilian Jiu-Jitsu: What Makes an Athlete Physically Strong?
Brazilian Jiu-Jitsu (BJJ) is more than just technique and strategy. It’s also about having the right physical attributes to dominate on the mats. A systematic review published in Sports Medicine - Open analyzed the physical and physiological profiles of BJJ athletes, revealing some fascinating insights into what makes a competitor successful.
What Does the Research Say About BJJ Athletes?
A study by Leonardo Vidal Andreato and colleagues examined 58 studies involving 1,496 BJJ athletes to uncover key fitness components that impact performance. You can access the full study here: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review.
1. Low Body Fat Across All Skill Levels
One of the most interesting findings is that BJJ athletes tend to have low body fat, regardless of whether they’re beginners or elite competitors. This suggests that having a lean physique is important for the sport but isn’t necessarily an indicator of skill level.
2. Aerobic Fitness Doesn’t Determine Competitive Success
Many athletes assume that high endurance (measured by VO2 max) is a key differentiator in BJJ performance. However, the study found that VO2 max levels in BJJ athletes range between 42–52 mL/kg/min, which is comparable to other grappling sports. Interestingly, aerobic fitness did not significantly influence competitive success, meaning that technique, strategy, and strength may play a more important role.
3. Strength and Power Matter More
The study highlights that dynamic strength, isometric strength, and muscular endurance are more closely linked to winning matches. Since BJJ requires grip strength, explosive movements, and positional control, having a strong foundation in these areas is crucial for success.
4. Experienced Athletes Are More Flexible
Flexibility is often overlooked, but research found that higher-ranked and elite competitors had greater flexibility than beginners. This suggests that increased flexibility is developed over time and may contribute to better performance in submissions and defensive movements.
5. A Lack of Research on Anaerobic Performance
BJJ is an intermittent sport, meaning athletes shift between explosive movements and moments of control. While anaerobic bursts (such as takedowns, scrambles, and guard passes) are crucial, scientific studies have not yet explored anaerobic performance in both the upper and lower body in detail. More research is needed to determine the best conditioning methods for peak BJJ performance.
6. Female Athletes Are Understudied
Most BJJ research focuses on male athletes, leaving a significant gap in understanding the physical and physiological traits of female competitors. Given the rising popularity of BJJ among women, future studies should analyze differences in strength, endurance, and flexibility between male and female athletes.
7. Belt Rank, Weight Class, and Competitive Level Matter
The study suggests there may be differences between belt ranks, weight categories, and competitive levels, but more research is needed to confirm how these factors impact an athlete’s physical attributes.
How Can This Information Help You Improve Your BJJ Performance?
Whether you're a beginner or an experienced competitor, these insights can help you refine your training approach:
Prioritize strength training: Since strength and power are major success factors, incorporating grip training, isometric holds, and explosive drills can improve performance.
Develop flexibility: Over time, improved flexibility can give you an edge in escaping submissions and controlling positions.
Don’t rely solely on cardio: While endurance is important, focusing on strength and anaerobic conditioning may yield better results for competition.
Pay attention to body composition: While being lean doesn’t guarantee success, maintaining a low body fat percentage can enhance mobility and stamina.
Want to Train Smarter?
If you’re serious about improving your BJJ performance, consider structured strength training, flexibility routines, and conditioning drills tailored to the demands of the sport. Whether you’re rolling in the gym or competing at the highest level, knowing the science behind BJJ can help you train smarter and perform better.
