Strength Training for BJJ: The Z-Press.

I use a lot of variety with pressing exercises for the jiu-jitsu athletes I work with, and the Z-Press is one of the staples.

While I think trying to mimic actual sporting patterns in the gym is a mistake, using exercises that strengthen muscles the way we use them is sport is important.

The Z-Press is a great way to strengthen upper body pressing muscles while simultaneously strengthening the trunk musculature the way it may be used in seated guard positions. 

Set a barbell on power rack pins below your chin, sit on the floor with the legs in front of the body, and press the bar off the pins to the overhead locked out position.

This static overcome by dynamic exercise builds tremendous strength from the bottom position due to the stretch shortening cycle being eliminated as the bar must rest fully on the pins every rep.

We will usually use the submaximal effort method performing around 75-85% of a 1 rep max for 3-5 sets x 3-5 reps or the repeated effort method by performing 3-4 sets x 8-15 reps for strength and muscular endurance/hypertrophy respectively.