All else equal, in all martial arts, being stronger is better than being weaker. There is no way around this fact, but to what extent will strength training help your jiu jitsu, or your MMA. As is true with most sports, a strong cross-training regimen is important, but not nearly as important as doing the sport itself!
You want to last longer into a wrestling match? Than wrestle more! But don’t just wrestle, wrestle in practice like it’s the national championship, and everything rides on this takedown! It’s that simple, that being said, cross-training will help in certain areas.
For instance, if you want to get that extra explosion on your double leg takedown, than do some squats. Or if you want to get some extra pop on your round-house kick, than you should probably focus on your plyometrics. All this being said, technique and drilling will help your double-leg and round-house significantly faster.
So, how much will it help your game? Well, it depends. Consider these questions:
Do you lift correctly? Are your exercises functional, in that they use the coordination of your whole body, if not, ask yourself why you are lifting in the first place. Also, are they explosive? If they are not explosive and functional, than they won’t have much significant impact on your ability as a fighter.
A follow up to this question, is what kind of strength training should we be focused on? Do you want power for the first period so that you can KO your opponent. How many times have I gone up against somebody who in the first period is a bit overwhelming, only to realize that I am far superior in the 3rd. It happens all the time, not just to me, but many opponents. Make sure your muscles are not simply strong by doing strength training, but also, put some emphasis on some high-volume lifts. When in the gym, give yourself a task, and see how many times you can do it in 15-minutes (as this most simulates a professional MMA bout). The more you can do, the more prepared you are for your 15-minute pro bout.
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