- Jozef Chen spent years avoiding strength training because he followed Marcelo Garcia’s famous no-lifting approach
- After recurring injuries — including a knee injury that lingered for three months — he finally started lifting
- The Jozef Chen strength training regimen now includes lifting three times per week with a structured program designed by a coach
- Chen says a lack of physical stability may have contributed to his injury problems
- He also confirmed plans to move up from 77kg to 88kg for ADCC 2026, citing increasingly difficult weight cuts
“Marcelo Garcia Never Lifts, So I Won’t Lift”
For years, Jozef Chen operated under a simple rule: if Marcelo Garcia doesn’t need strength training, neither does he. The logic was easy to follow.
Garcia is widely regarded as one of the greatest pound-for-pound grapplers of all time, and his success without conventional weightlifting became a cornerstone of his legend.
“I was like, oh, Marcelo said he never lifts, so I’m just not going to lift as well.”
– Jozef Chen –
For many young grapplers, Garcia’s emphasis on technique, mat time, and consistency over traditional strength training became the blueprint for success.
Chen, one of the most promising competitors of his generation, followed that blueprint faithfully — until his body started pushing back and he had to figure out a different Jozef Chen strength training strategy.
Recurring Injuries Forced A Reckoning
The turning point came not from a desire to get stronger, but from a desperate need to stay healthy. Chen found himself dealing with injuries that simply would not heal. What started as a routine knee issue stretched into months of frustration.
“Wow, my knee is still hurting. It’s been three months since I injured it and it’s not getting better. I may as well try lifting.”
– Jozef Chen –
The admission is striking because it comes from an athlete at the peak of his competitive career. Chen is not a recreational practitioner wondering whether lifting might help — he’s an ADCC medal contender who realized that technique alone was not enough to keep his body resilient at the highest level.
“A lot of my motivation to lift is more from like a self preservation standpoint. I just got so many injuries.”
– Jozef Chen –
Reflecting on his injury history, Chen acknowledged that a lack of stability may have been a contributing factor.
“I think maybe I had a lack of stability in a lot of positions and that led to me getting injured a little bit more.”
– Jozef Chen –
Jozef Chen Strength Training Now: Three Days A Week With A Coach
Today, the Jozef Chen strength training routine involves lifting approximately three times per week and follows a structured program designed by a coach. The program is updated periodically, with Chen noting that he received a new program just three weeks ago.
“He just sent me a new program like three weeks ago, so it’s nice.”
– Jozef Chen –
The shift represents a significant departure from his earlier approach. For a grappler who built his game on technical precision and positional intelligence, adding a structured strength component signals a recognition that modern competitive Jiu-Jitsu demands a more complete athletic profile — even for athletes who prioritize technique.
Moving Up For ADCC 2026
Chen also addressed his planned move from 77kg to 88kg for ADCC 2026, a shift driven by the physical toll of cutting weight.
“I started doing 77 when I was 17 years old. So it became harder and harder over time. Every time I have to cut to 77, I think the combination of training hard and dieting, it’s quite hard to stay in good health. It’s very miserable. I often get sick and injured.”
– Jozef Chen –
The decision to move up aligns with his new approach to strength training. At a heavier weight class with more muscle mass, Chen will face larger opponents but should also bring greater physical resilience — a tradeoff that makes more sense now that he has committed to a structured lifting program.
Still A Marcelo Fan
Despite abandoning Garcia’s no-lifting philosophy in his own training, Chen remains a devoted admirer of the legend. When asked about hypothetical matchups against retired competitors, Garcia’s name came up immediately.
“If you’re talking about prime, holy, okay, yeah. Then Marcelo is going to be an insane answer. Basically for anyone.”
– Jozef Chen –
The compliment is telling. Chen’s decision to lift weights is not a rejection of Garcia’s philosophy — it’s an acknowledgment that what worked for one generational talent may not transfer directly to another athlete with a different body type, injury history, and competitive path.
