Help with my routine if you can
Alright, so I'm new to the whole strength training game, but lately I've really been feeling like getting stronger and torching my body fat would really help with the BJJ. For now, since I'm a new to lifting and still researching I'm sticking with squats, bench press, chin ups, and dead lift, low reps, high weight... my question is how do I train with high weights and still go to BJJ 4x a week...how do you guys make your program work? This is the current schedule I follow:
Monday: 5:30 -6:30 p.m.--weight train
eat something, drink protein shake
Tuesday: streaching, foam roller then--
Thursday: 7:30-10:00-- BJJ
Saturday: 12:00 -3:00 p.m.--BJJ
6:00-6:45--interval training (aerobic), pylometric drills at local football field
Sunday:The lord said to rest, so I guess I'll do that.
So I've been doing this routine for the past 2 weeks, and I feel sore all the time. Now my base fitness level going into this was ****, cause I had to take some time off due to an ankle sprain which has now healed. Do you guys think that I'm sore cause of the new routine, or because I'm not giving my body enough time to recover. Help me Bullshido, you are my only hope!
Sounds like you're packed on your schedule. Good call on doing the heavy compound stuff (bench, squats, and deadlifts). Try these out to reduce your soreness:
> Stretching, make sure you do it after your lifting session
> Run hot water over your worked bodypart after your lifting session
> Supplements like glutamine help with recovery
Also, how intense would you say your BJJ practices are compared to your gym sessions? I think you should be okay doing BJJ on your off days but if you're still feeling sore, take a few days off from lifting. I'm assuming martial arts is your priority and lifting is a means to an end, so train accordingly if you feel you can't do both in a span of a few days.
I'm taking kre-alkalyn after workout, and No Explode before (I bought it off a freind for cheap cause it gave him the runs pretty bad, but it reacts fine with me). Anyway, the No Explode says not to take more than 10gms of Glutamine, and that much is already in my pretein powder.
well, to be honest, it's all pretty intense to me right now, because as I said, I'm getting back on the horse after a lay off. However, my muscles feel alot more 'spent' after the lifting than they do after the BJJ.
Keep at it, your body is still getting used to the stress. Within a couple of weeks, you should only be experiencing minor soreness after even heavy lifting sessions. Soreness is natural until your body gets used to the new exercise. Just watch out for real pain.
Just a question: how would you define real pain, as opposed to soreness?
Sore is sore, as I am sure you are now familiar with, after beginning a weightlifting program. If the pain doesn't go away within 3 days, then you may have caused damage to something. So if something is still nagging you after 4 or 5 days, you may have sustained some injury to a muscle, or more likely a tendon or ligament. Give it some rest if this is the case, and see a doctor if it continues to bother you for an extended period of time.
Yeah, okay, I havn't had any 'pain', just sore...guess that'll go with time
Stretching directly after lifting is a bad idea. Periodize your lifting, and alternate your intensity and volume.