Training Around Injuries: Smart Lifting for Grapplers

Grappling is a physically demanding sport, and injuries are inevitable—but that doesn’t mean you have to stop training. Whether it's knee pain, shoulder issues, or general wear and tear, smart weightlifting can keep you strong and on the mat longer.

In this episode, Shintaro and Peter dive deep into lifting strategies for grapplers, discussing how to train around injuries, maximize strength without risking further damage, and structure an effective gym routine that complements Judo and BJJ.

Watch the full video here ↓

The Mindset: Adjusting Your Training

Shintaro has been lifting weights since he was 13 and has never stopped. Even with multiple injuries—torn rotator cuffs, a meniscus tear, and osteoarthritis—he refuses to stay inactive.

“I can’t squat anymore, my knees are beyond repair… but that doesn’t mean I stop training. I adjust.”

For grapplers, staying active while injured is key. The goal isn't to lift as heavy as possible but to train intelligently by:

✅ Modifying movements to avoid pain
✅ Prioritizing recovery while maintaining strength
✅ Building stability to prevent further injuries

Shintaro and Peter talks about injuries.

Full-Body Strength Training for Grapplers

With injuries limiting certain movements, Shintaro has adjusted his routine to focus on functional, pain-free exercises. His current gym split includes:

1️⃣ Upper Body (Pressing & Pulling)
🔹 Incline Dumbbell Press (instead of bench pressing)
🔹 Seated T-Bar Rows for back strength
🔹 Military Press & Arnold Press for shoulder stability

2️⃣ Lower Body (Knee-Friendly Lifts)
🔹 Stiff-Leg Deadlifts for hamstrings
🔹 Calf Raises to build footwork endurance
🔹 Avoiding lunges and deep squats due to knee issues

“I used to squat 315 for 20 reps—now I have to find alternatives. But I do what I can.”

Is There a Perfect Lifting Routine for Grapplers?

Many fitness influencers push generic strength programs (squats, deadlifts, bench press), but is that really the best approach for grapplers?

Shintaro argues that lifting isn’t one-size-fits-all:

🔹 “The best program is the one that works for you.”
🔹 “You have to balance Judo, BJJ, injuries, and lifestyle.”
🔹 “What are your goals? Are you lifting to compete or just stay strong?”

For grapplers, a well-rounded lifting program should:

✅ Improve grip and pulling strength
✅ Increase core and rotational power
✅ Develop explosive hip movement
✅ Enhance conditioning without overtraining

Shintaro and peter dive deep into workout routines.

Diet & Recovery: The Overlooked Factor

Strength training alone isn’t enough—nutrition and recovery play a massive role in performance.

Shintaro shares how his partner helps him track calories & protein, keeping him on point with his weight goals.

“She calculates my meals: 600 calories, 47 grams of protein. Having accountability makes a huge difference.”

For optimal strength & injury recovery, focus on:

🥩 Protein intake (150-200g per day)
🥗 Caloric control to maintain a lean weight
🛌 Quality sleep & stress management

Final Thoughts: Keep Moving, Stay Strong

Injuries don’t mean you have to stop training—it just means training smarter. Whether it’s adjusting exercises, managing recovery, or refining your diet, consistency is key.

🚀 Want a structured approach to Micro Judo?
🔗 Right Vs Right Micro Judo Instructional

What’s your lifting routine for Judo/BJJ? Drop your thoughts in the comments!

#GrapplingStrength #BJJForJudo #WeightliftingForGrapplers #ShintaroHigashi

The details that are critical to the game but nobody talks about. MICRO JUDO Right vs Right - exactly how to grip the gi and play the nuances of the game is here for only $10! Dont go into your next match without brushing up on these key points - they will keep your opponents away and keep you scoring massive ippons!

BUY NOW

Weight Lifting for Grappling | The Shintaro Higashi Show