It's about more than just movements. How old are you? How often are you on the mat and what intensity do you roll at? How much experience do you have in the weight room? These factors in more can all impact the way you should be doing in the weight room.

Getting stronger can help your cardio. Yesterday, we talked about cardio. Sometimes, the reason you have bad cardio isn't that you're in bad shape, it's that you're weak and forced to overexert yourself to perform what should be basic movements.

It's not just about being strong and able to do Jiu-Jitsu better. In fact, before you think about getting super dee duper strong and being able to lift your training partners into the air by your pinky, you need to cover your bases. Strength training is essential for longevity.

If you work out after a hard Jiu-Jitsu session, you might be a little bit weaker. If I lift first thing, I am quite strong. If I lift after doing 4-5 10-minute rounds and a bunch of live wrestling, I am not so strong. The lesson here is to manage your lifting intensity around your training intensity and vice versa.

You probably don't know everything about lifting for BJJ. It's not wise to just show up to the weight room, do some "lifting" and then go home. Find a coach, read some books, and learn about strength training for BJJ performance. If you're serious about BJJ, strength training is a very worthwhile investment.