Is Four Weeks of Brazilian Jiu Jitsu Training Sufficient to Promote a Significant increase in Muscle Strength in Beginners?

Research Paper Title

Brazilian Jiu Jitsu Training as an Alternative Method to Improve Maximal Strength of Upper Limbs in Beginners.

Background

The purpose of this study was to determine the effects of 4 weeks of Brazilian Jiu Jitsu (BJJ) training on the maximum strength of the upper limbs (UL) in beginners.

Methods

Thirty-eight untrained individuals were divided equally into two groups: control group (CG; n = 19; 24 ± 5.4 yrs; 24.2 ± 2.7 kg·m-2 of body mass index, BMI) and experimental group (EG; n = 19; 23.2 ± 7.1 yrs; 25.2 ± 3.1 kg·m-2 of BMI).

The EG underwent 4 weeks of BJJ training, 3 times·wk-1, 90 min·session-1. Subjects’ neuromuscular performance was assessed by testing the 1 RM on the following exercises: bench press and seated row, performed before and after the training period in both groups.

Results

The results indicate that the EG showed a significant increase (P<0.05) in the absolute load (kg) of 1 RM for both exercises while the CG showed no increase.

Conclusions

Four weeks of BJJ training is sufficient to promote a significant increase in muscle strength in beginners.

Reference

de Queiroz, J.L., Sales, M.M., de Sousa, C.V., Neto, I.V., Asano, Y., de Moraes, J.F.V.N. & de Franca, N.M. (2015) Brazilian Jiu Jitsu Training as an Alternative Method to Improve Maximal Strength of Upper Limbs in Beginners. Journal of Exercise Physiology. 18(2), pp.45-51.

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