Weighted glute bridges and hip thrusts

Hi all,

As you may or may not know from reading my online journals, I train in Brazilian Jiu Jitsu. I absolutely love it, and obviously want to progress myself as far as possible. I want to develop a powerful bridge and shrimp to assist with my sweeps and escapes. Firstly, I train BJJ 2-3 times a week depending on work, so I get opportunities to practice my bridging etc. a fair bit in the practice.

However, I would like to add some real bad ass power and explosiveness to my bridging and shrimping. I'm a fan of reading through T-Nation.com now and then, and I cam across this really interesting article on glute training by Bret Contreras;

Dispelling the Glute Myth

I already do some of the mobilisation work in my training. I was particularly interested in the barbell glure bridge and the barbell hip thrust, as I can see how these would help to power up my bridging, and protect against lower back problems (which is something I occasionally have issues with). If I was to use these, I would probably put them into my ME lower body session (3x10).

What do you people with experience think about this? Your contributions would be massively appreciated.

Chris

Any clues?

Thanks for your response Alex. The gym I currently train at doesn't have resistance bands, and as I train at 06:00 I'm very often the only one there. Would you recommend something like the weighted glute bridge for my goal?

I agree, it's plugging his book big style