Wrestling vs. BJJ is a common discussion in mixed martial arts (MMA) circles. Brazilian Jiu-Jitsu (BJJ) rose to global fame almost overnight during the early days of mixed martial arts (MMA). Back then, BJJ practitioners seemed invincible, dominating tournaments even when the rules allowed groin strikes, eye gouges, and headbutts. Royce Gracie’s triumph in three of the first four Ultimate Fighting Championship tournaments showcased BJJ’s ability to neutralize brute strength with technique.
But like any dominant force, BJJ’s reign didn’t last forever. Wrestlers eventually cracked the code. Kazushi Sakuraba—“The Gracie Hunter”—handed Royce a historic defeat in a grueling 90-minute battle, proving that BJJ isn’t as effective when you can’t bring your opponent to the ground. Since then, wrestling and BJJ have vied for supremacy in MMA. Which is better? Let’s break it down.
Modern MMA and the Unified Rules
MMA has evolved dramatically since Royce’s era. Bouts are now structured into five-minute rounds, and the Unified Rules standardize scoring based on effective striking, grappling, aggression, and control of the fighting area. Eye gouges? Definitely not allowed anymore.
This scoring system favors wrestlers. A well-executed takedown not only scores points but also demonstrates dominance. Ground control counts heavily, even if you just hold your opponent in place. On the other hand, BJJ players often find themselves at a disadvantage. Submission attempts only earn points when they’re dangerously close to finishing the fight.
These rules create an environment where wrestlers thrive. The ability to dictate where the fight takes place—on the feet or the mat—is a huge advantage. Wrestlers have capitalized on this, and many argue it’s why they’ve been more dominant in modern MMA.
Wrestling in MMA: The Pros and Cons
The Pros
- Control Wins Fights Wrestling gives you control over where and how the fight unfolds. Can’t match your opponent’s striking? Shoot for a takedown and neutralize their advantage. Want to keep the fight standing? Use solid takedown defense to keep it there.
- Score Easy Points Judges love takedowns. Even a last-second takedown can steal a closely contested round. Once you’re on top, maintaining ground control often secures the round in your favor.
- Recover When Stunned If you’re rocked by a punch, a quick takedown can buy you time to recover. Wrestlers excel at turning bad situations into manageable ones.
The Cons
- Limited Finishing Ability Wrestlers often focus on ground-and-pound instead of submissions, making them less likely to finish fights. Every second on the mat leaves you open to reversals or submissions from skilled opponents.
- Cardio Demands Wrestling is exhausting. Shooting for takedowns and chaining attempts together takes a toll. Without top-tier conditioning, a wrestling-heavy game plan can backfire.
BJJ in MMA: The Pros and Cons
The Pros
- Fight-Ending Potential BJJ’s greatest strength is its ability to end fights from almost any position. A skilled practitioner can snatch victory with a split-second submission, even when they seem to be losing.
- BJJ is a perfect partner for Striking. Strikers often pair BJJ with their stand-up skills. BJJ teaches sweeps, get-ups, and submission defense, allowing strikers to escape bad positions and return to their feet.
- Versatile Grappling Modern BJJ gyms often incorporate takedowns, takedown defense, and positional grappling into their training. This well-rounded approach makes BJJ practitioners more effective in MMA, even against strong wrestlers.
The Cons
- Takedown Troubles BJJ’s biggest weakness is its reliance on getting the fight to the ground. Against skilled wrestlers, this can be an uphill battle. For instance, Reinier de Ridder, a BJJ and Judo black belt, struggled to take down Anatoly Malykhin, a former amateur wrestling champion, in their ONE Championship bouts. The result? Back-to-back losses for de Ridder.
Wrestling vs. BJJ: Which Is Better?
The truth is, neither style is inherently superior. Each has its strengths and weaknesses. Wrestling excels at controlling the fight and dictating its pace. BJJ shines in its ability to turn the tide with a single submission.
In modern MMA, the best fighters blend the two. Wrestlers who cross-train in BJJ learn how to finish fights and defend against submissions. Likewise, BJJ practitioners who develop solid wrestling skills become better at controlling where the fight takes place. Fighters like Khabib Nurmagomedov and Charles Oliveira are prime examples of how combining these styles creates a dominant force.
Tips for Aspiring MMA Fighters
- Start with What Feels Natural: Some people are drawn to the grind of wrestling, while others enjoy the fluidity of BJJ. Start with the style that suits your personality and build from there.
- Cross-Train Early: The sooner you add a complementary style, the better. A well-rounded game plan is essential in modern MMA.
- Conditioning Is Key: Whether you lean toward wrestling or BJJ, cardio is non-negotiable. Train to go the distance and then some.
- Focus on Fundamentals: Fancy techniques are great, but solid fundamentals win fights. Master the basics before you start experimenting with flying armbars or cartwheel takedowns.
- Learn to Adapt: MMA is unpredictable, and the ability to adjust your strategy mid-fight can mean the difference between victory and defeat.
Mastering Both Worlds: Your Path to MMA Greatness
Wrestling and BJJ are two sides of the same coin in modern MMA. Both are invaluable, and the most successful fighters know how to blend the two. Cross-training is the way forward whether you’re a wrestler looking to add submissions to your arsenal or a BJJ practitioner wanting better takedown defense.
Still can’t decide which to start with? Try both! Explore BJJ’s intricacies and wrestling’s grind to see what fits your style best. Whatever you choose, remember: the best martial art is the one you’re passionate about mastering.
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