Work out routine
Hi,
I'm looking to improve my overall strength and CV. I was following a program which was 4 days a week with two upper body and two lower body workout. I was getting up at 6am to do this before work. And then going jujitsu 3ish evenings a week. I was super exhausted all the time.
I'm thinking of maybe trying a 3 strength sessions in a week. (Probably post Christmas now). Has anyone got a decent 3 day strength training programme I could use that would help me specifically in bjj. Or at least give me some pointers.
Also I can't afford a nutritionist. I understand it to a certain degree but any information on books or links would be great.
3 Comments
I use the tactical barbell programme. If you Google you should find the rep schemes or you can buy the books on Kindle. They have a 2 day a week programme called fighter template specifically for MMA fighters. Consists of the basic barbell lifts and pullups and is meant to train strength without affecting your sport performance.
I don't have any expert advice or resources but there was a quote that stuck with me regarding sport specific strength training:
"If you already spend multiple hours training those movements in your BJJ sessions, what makes you think doing more of the same is going to magically improve your game?"
So I had great success focussing on large muscle groups when I did strength training a few times a week and got many people commenting and noticing that my overall strength whilst grappling had improved. My routine was usually a few rounds of jump rope to warm up followed 3 x 10 reps of:
- Bench Press
- Dumbell Overhead Tricep Extensions (lying on the bench)
- Pullups (Sometimes with the gi to help train my grips)
- Bent Over Rows
- Barbell Shrugs
- Deadlifts
This would usually only take 20 minutes or so. I'd then do a finisher of 1 minute hard and fast as I can on the rowing machine to 30 seconds of rest for 8 rounds (11 minutes overall). Sometimes I substitute the rower for other high-intensity workouts like burpees or something.
This allowed me to have short but effective workouts that saw big gains for me.
Pred500, post: 63975, member: 33377
I don't have any expert advice or resources but there was a quote that stuck with me regarding sport specific strength training:So I had great success focussing on large muscle groups when I did strength training a few times a week and got many people commenting and noticing that my overall strength whilst grappling had improved. My routine was usually a few rounds of jump rope to warm up followed 3 x 10 reps of:
- Bench Press
- Dumbell Overhead Tricep Extensions (lying on the bench)
- Pullups (Sometimes with the gi to help train my grips)
- Bent Over Rows
- Barbell Shrugs
- Deadlifts
This would usually only take 20 minutes or so. I'd then do a finisher of 1 minute hard and fast as I can on the rowing machine to 30 seconds of rest for 8 rounds (11 minutes overall). Sometimes I substitute the rower for other high-intensity workouts like burpees or something.This allowed me to have short but effective workouts that saw big gains for me.
Frequency can really be key and total body workouts can be very satisfying. But then again There is a theory you only need to workout your total body once every week intensely and that is enough. It comes down to playing around like the gym is your sandbox. But finish building a castle here and there...6 week programs, make a switch.