Throughout my career I had bought into the idea that strength is the most important quality for performance.
The belief was that all of the other qualities are built off of strength, so getting as strong as possible would elevate all other training pursuits.
So I chased strength with what all the best-known coaches and research was telling me – lifting heavy barbells.
But I got hurt nearly every 6 months.
When I wasn’t hurt, I was sore.
My joints ached, my muscles were tight, and I needed extra time to recover.
But I ignored the signs my body was sending and kept the strength goals a priority.
It wasn’t until I herniated 2 disc in my lower back…twice, tore both menisci in each knee, and was riddled with chronic joint pain that I finally gave up on chasing strength through heavy lifting.
The Obstacle Is The Way
At that time I was in my early 30s and still competing in jiu-jitsu. You don’t need an exercise degree to know that strength is important. If you’ve ever rolled with a “strong” grappler then you understand that strength has advantages on the mat.
So instead of giving up on my BJJ and performance goals, I made the obstacle the way. This concept is attributed to Marcus Aurelius who said, “The impediment to action advances action. What stands in the way becomes the way.”
You don’t give up, you find a way around the problem. The problem becomes your new focus.
So I invested heavily in understanding “unconventional” methods for building strength (and fitness) that would be safer and more forgiving on a beat up body past the 35 year mark.
I had to challenge convictions, drop my previously held beliefs, and open my mind to the idea that there is more than one way to get to the top of a mountain.
Many “evidence-based” coaches like to shield their training methods with scientific research and studies. But does it make sense to continue using a method that may be “proven” but results in injury a majority of the time for a certain person?
The truth is if something isn’t working for you, despite what the evidence says, you don’t need to do it. And there is no one-size-fits-all when it comes to building strength and resilience.
A harsher truther is that over 10,000 peer-reviewed studies were retracted in 2023 alone. Some argue that up to 50% of research studies are inaccurate due to fabricated data and compromised peer review processes.
Don’t deny science, but take what you can and adapt.
Carving Your Own Path
It’s also easy these days to fall victim to the influencer trap. We are bombarded with exercises and advice from anyone and everyone online. But often, what you see on social media isn’t the full picture.
Many pro jiu-jitsu athletes who you see moving incredible amounts of weight are enhanced with steroids or living in chronic pain.
Many of them are also sacrificing their long term health and longevity for short term gains to support their fleeting competitive careers.
So don’t fall into the trap that you need to do what they’re doing.
Do what’s right for you.
That’s why you shouldn’t even blindly accept what I suggest in these newsletters each week. Carve you own path and do what not only feels right for you, but what can sustainably deliver results for your specific goals.
If barbells work for you, lift barbells. If bodyweight is your preferred method, stick with that.
The most important aspect of making progress is consistency.
The Best Methods I’ve Found For Building Strength
We’ll wrap this up with the methods I’ve found to best build strength without the risks inherent in heavy resistance training.
Isometrics – If scientific research is your thing, you’ll find that isometrics are actually the most effective way to produce strength. The greatest amounts of force can only be produced against an immovable object. Plus, they’re far more forgiving on your joints and completely eliminate the risks from dynamic movement.
Super Slow Training – You can also make a muscle stronger by making it bigger. Super Slow Training keeps the tension on the muscle for 90 seconds. You will build strength and control in the complete range of motion while reducing risks from momentum.
Better Load Placement – You can limit risks from axial loading, or putting weight on your spine, by moving the load in front of you or to the sides. Landmine Squats, Kettlebell Front Squats, and Suitcase Deadlifts are ways to effectively train with heavy loads without compromising your spine.
Building Relative vs Absolute Strength – Relative strength refers to how much weight someone can lift compared to their body weight, while absolute strength is the maximum amount of weight someone can lift regardless of their size. You can build relative strength with bodyweight training and calisthenics, safer options that deliver proven results.
Training Tools – Safety bars for squats, Swiss bars for pressing, neutral grips for pulling, and trap bars for deadlifting are all smart options that offer more joint-friendly strength training. Smith Machines, cables, Hammer Strength, and traditional weight machines are other options that reduce some of the variables that can increase the risk of injury.
Final Thoughts
This article was not meant to accuse barbell lifting of causing injuries or tell you heavy resistance training is wrong. It’s sharing my experience and offering options for anyone who may have had a similar experience.
Now that I’m almost 40, my tolerance for injuries is much lower, and I’m focused on long-term health and longevity.
The methods I listed above are how I’m achieving that.
Ultimately, make whatever obstacle you’re facing the focus, and find what works for you.
It’s about continued self-progress.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with the new Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
3. Join the free weekly newsletter here.
