Optimal Training Practices for Brazilian Jiu-Jitsu: Strategies from Grappling Disciplines

Date of Award

Spring 1-21-2023

Document Type


Degree Name

Master of Science in Exercise Science



First Advisor

Brenda Davies


This paper analyzes effective training practices for Brazilian Jiu-Jitsu by considering training methods from other grappling disciplines, such as judo and wrestling. The study aims to explain the physical and performance parameters needed for Brazilian Jiu-Jitsu. Among the different grappling styles, Brazilian Jiu-Jitsu is a novel discipline, and the current literature presents some gaps in creating an effective training program that addresses sport-specific needs. The study seeks to answer the following questions: Do judo and wrestling share applicable training methods with Brazilian Jiu-Jitsu? What specificity training does Brazilian Jiu-Jitsu need? What training would be appropriate to improve specific performance for Brazilian Jiu-Jitsu, and what would an ideal training program be? To answer these questions, the paper evaluates performance parameters, training methods, and injuries in the three grappling disciplines to find applicable training methods that can be transferred to Brazilian Jiu-Jitsu.

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