I'm just starting BJJ, I can only train at long intervals but intensive at those times but I will have access to a weights gym when I'm not training BJJ.
My plan is to just do deadlifts and squats.(I feel like there should be one more exercise as well but I'm not sure)
My goal is to get an iron hard core and tree trunk legs. And let my bjj training take care of the rest of my conditioning.
I used to do weights when I was younger and I lost a lot of flexibility, from my understanding, and reading, that these exercise will not take away my flexibility, and if done correctly will give me explosive power and work cardio as well.
I will be working 12 hour days, so I want a very short workout, that I can do after work.
Id appreciate any thoughts on this idea, and possible things i need to make sure of before lifting, ie stretches warmups, etc.
Do overhead press and bent over rows and pullups. These help with the squeeze and posture control for guard and holding onto submissions.
I was thinking something like an overhead press, it just feels like it would be the natural fit with deadlifts and squats, I really want to have a strong spine and core all the way through, though I would still be worried about my shoulders getting too big and affecting my range of motion.
So do you or anyone else have any ideas what would be the bets way to put these all together?
Should I do dead-lifts and bent over rows one day and squats and overhead press on the next take a day break and repeat, or do them all on one day every second day?
And what type of training is recommend to supplement bjj?
I read that keeping the movements fast to recreate quick muscle response, is the way to go but what type of loading should I use? and what type of cycle ie Heavy weights, low reps, high sets, the reverse or pyramid training ?
I know this is a lot of questions but I really want to understand and get this right before I start. I used to be really dedicated with my weight training and I dont want to just go gung-ho in the wrong direction.
though I would still be worried about my shoulders getting too big and affecting my range of motion.
You do not need to worry about this, not even a little bit. Your ROM won't decrease from getting strong, it'll only decrease from not using it. There are countless examples of top-tier bodybuilders, powerlifters, Olympic lifters, and professional athletes that are yoked beyond belief and also extremely flexible.
You're not that special.
Any tips on how I should structure my training?
Lots. But you'll have to give me more details than "I train BJJ" to get decent advice. The more you tell me, the more I can tell you.
My time schedule:
Ok, I will be working away. 8 days on 6 days off. On my 8 days at work, I will be working 12 hour days but will have access to a gym. I want to keep workouts short and focused, 'cause I am going to be tired. When I am home I wont be going to the gym but should be training BJJ and wrestling at least 3x over those six days.
My training goals:
I want to have a core made of steel, tree trunk legs, good stamina and explosive power/strength. I dont want to lose flexiblity, or speed and I dont want to spend hours in the gym.
This doesn't have to happen overnight and I dont expect it to. I just wanted to use a small number of comprehensive weight exercises that I can motivate myself to do after long days at work, and let the grappling take care of the rest.
So any tips, or is that not enough info?
I started Muay Thai a few months ago and am keen to start judo as soon as possible. I have very similar goals to Aus81 "a core made of steel, tree trunk legs, good stamina and explosive power/strength. I dont want to lose flexiblity, or speed and I dont want to spend hours in the gym." sounds perfect. I just started weight training about a week ago and its surprisingly fun.
I do this circuit every Saturday morning before ju jitsu and mma training, I do it with 135lb (barbell) but can be adjusted to a weight you see fit:
Pull ups- 4x 10-15
Power cleans- 4x max
Bentover rows- 4x max, alternating overhand and underhand grip each set
Deadlifts- 50, any amount of sets necessary.
This is all done with limited amount of rest time between sets. In addition to your heavy lifting schedule, which I have as well, I find this helps build power and explosiveness in my back and shoulders and actually loosened me up quite a bit before training.
Also, traditional weightlifting shouldn't cause you to lose any flexibility if done right. Having good lat strength helps with your clinch. Bicep exercises help prevent the tendons in bicep and shoulder from being weak and subsequently injured. Hamstring curls build strength which helps you in your sprawl and sweeps, etc. There are many benefits one can gain towards their fight game from lifting weights, and flexibility shouldn't be an issue if you stretch properly and don't load on more weight then you can handle.
I would say using those 6 days, to lift weights 4-5 times those 6 days and vary your workouts, incorporating all body groups. Do you think high level mma fighters, ju jitsu compeitors and wrestlers only do squats and dead lifts? Mix it up, bro, there are ALOT of things out there to help your game, build a solid core and tree trunk legs more than just those two exercises.
Yeah but its just keeping it simple. I am seriously going to be screwed after work. Hence I want just a few major exercises that will do the most for the shortest amount of time, with out creating an imbalance in my body.
My understanding is squats, deadlifts and the overhead press are going to cover that. Correct me if I'm wrong.
I used to work out at the gym quite a lot, didn't work on my legs as much as I should. The Gym is'nt my primary focus, the BJJ is. My arms and chest are already pretty good.
I wont be working out before training either, I am just not that dedicated yet, plus I wont have access to a gym anyway. not to say I wont in the future but right now, I want to keep it very simple.
In my opinion, if you have 6 days to weight lift, doing only squats and dead lifts is a surefire way to burn yourself out and exhaust your central nervous system, depending on how many of those days you wish to do this routine. Working on the finer things in between, while allowing yourself some rest from the heavier load squats and deads place upon your core and CNs, will benefit you as well and workouts can be done in a similar amount of time.
Maybe on those six:
Day one: squat hamstrings, dead lift, overhead press
Day two: arms and abs/ core
Next day: full legs, quads, hams, and squats,
Day four: rest
Day five: squats, dead lifts, bent over rows, lat pulldowns, pull ups
Day six: chest and shoulders
That gives you three days squatting and two days of deadlift. Then try my little power clean circuit I posted, one day before training, just to try.
Just a suggestion, do whatever you like
Thanks for your suggestion Budo.
Sorry I probably wasn't clear enough, I am working 12 hour days on an 8day roster with 6days off.
I am just trying to find a complimentary lifting program that I can do quickly after work, that will strengthen my balance and core.
I will probably train 3-4 times over those 8 days working.
On my 6 days off, I wont be doing any weights at all. Only training BJJ/Wrestling.
Where the **** is Emevas?
There's a mix of good and shitty advice in this thread. As an example, the routine BudoMonkey suggested is fine if you want to be a bodybuilder but is not great for an athlete (no offense).
What do you want to accomplish (strength, power, mass, conditioning, weight loss ...?) What is your training age (how long have you been weight training and what have you been doing)?
"Strengthen my balance and core" is not a real goal because (a) balance really can't be trained much, and (b) "core" probably isn't what you really want.
If you are planning on competing "tree trunk legs" aren't going to do you a lot of favors as far as weight classes go.
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