Critique my planned fitness regiment

[Cassius]

Are you doing mostly gi or no-gi BJJ? I would suggest that you also include grip strength training. Then again, if I were you, I'd just throw all that **** out the window, do bodyweight exercises and lots of stretching, and go to BJJ more often. Unless you have a specific weight class you want to be in, or a specific weight gain, what's the point of training for grappling when you could just be grappling a lot?

Also:

http://www.grapplearts.com/Grip-Strength-Training.htm

[Judah Maccabee]

Ha, I have that article printed out already, but thanks!

==

I'm mostly training with gi.

Unfortunately, I don't have time to go to BJJ class more than 3x a week at most, about 2-3 hours at a time. I do some stretching and bodyweight exercise at work, but not enough to be exhausted.

I would like to try to get down below 170 and cut my bodyfat below 15%, but I know that's more diet than anything.

[nickdiaz2007]

squats and the de lifts are good add in lunges some time change it up if u can

[LI GUY 1]

It depends on yur goals I guess wether you can pull/push horizontaly and vertically (like pullup + row) on the same day. If you want to get as strong as you can, or get to a certain strength level quickly, I would say split them up. My goal personally for now is to get allmy lifts up to a certain number. Therefore I split them up but still do full body.

Example is I row one day and pullup the next so that I can focus exclusively on each workout on one pull. If you bench, row, squat one day and overhead, pullup, dead the other day you are still doing full body workouts each time, and can focus more on going heavy for each one.


However my goals and yours are different. I found bodyweight exercises are really improving my cardio a lot on the mat. If your main goal is to get stronger lift heavy full body. If it cardio then do BW or HIIT (I only do BW at the moment). If it is more skill go to BJJ more.

Analize your game, its weaknesses and then decide what to focus on in your free time (flexibility, skill, power, explosiveness, cardio etc.)

[Judah Maccabee]

Alright, thanks LI GUY, appreciate the assistance again.

[Flash Jackson]

Revised plan based on feedback - 2 total-body lift sessions per week:

10 min jump rope warmup
Light dynamic stretching

(4 sets 6 reps)

Superset 1 - Barbell Squats OR Deadlifts & Neck exercises (Bridges, elevated raises, etc, done to near-failure)
Superset 2 - Dumbbell Military Press and Toe Raises (done to near failure for shinsplints)
Superset 3 - Dumbbell Bench Press + Abs (such as Jackknife situps done to near-failure or with medicine ball)
Superset 4 - Lat Pulldowns (until strong enough for wide-grip pullups) and Back Extensions
Superset 5 - Chinups and Obliques exercise
Superset 6 - Hip Adductor/Groin muscle rehab and Lat rows
Superset 7 - Tricep pulldowns and grip work

Unless it's going to be too much to do both horizontal and vertical press/pull exercises in the same day?

Primary Goals:
1. Develop functional strength for BJJ
2. Develop explosiveness for BJJ
3. Develop muscular endurance for aik-, I mean, BJJ
4. Work all major muscles of body to avoid imbalances

Lose weight, look better, etc., too

Fitness Plan:

Sunday: Rest
Monday: Lifting Day - Lower Body
Tuesday: BJJ - 2.5 hours
Wednesday: Rest and/or Grip Training
Thursday: BJJ - 2.5 hours
Friday: Lifting Day - Upper Body & Abs/Back
Saturday: Rest or BJJ

Your still forgoing goals 1-3 here. Here's a better plan.

Full body circuit performed twice a week, 3 circuits, 6 reps unless indicated, done after 10 minute dynamic warmup.

Neck exercises and shin raises
Power clean and jerk
Overhead walk length of half a basketball court
Front squat
Rack position walk length of half a basketball court
Bent over rows
Farmer's walk position half a basketball court length
Deadlifts or romanian deadlifts(performed CORRECTLY!)
Drop bar, barbell, sandbag, kettlebells, etc. Do a cable herculean hold for max time, then sprint length of court, side shuffle length of court(don't bounce or they'll catch you with foot sweeps), carioca length of court, backwards jog length of court, skip length of court, collapse, rest, then repeat circuit.

Easy money. It's called "time under tension." You can never rest or let go in BJJ can you? Don't do it in the weight room either.

[patfromlogan]

Did I ever tell you that I hate you?

[Flash Jackson]

And why would that be?

[patfromlogan]

sour grapes
I'm lucky if I can do a move, much less train for explosive power, with the handicap of lard butt.

[dhuynh630]

so far I've been experimenting with different ways to work the grip and tendon strength and here's a quick breakdown of it

5 exercises x 5 rotations
20 secs per exercise 10 sec rest 4xweek
1. hanging clean and jerk
(but instead or using just the bar use 2 squat pads for the grips to closely simulate someone's wrists)
2. power band pulls
(again use the squat pads or towels as grips exposivly pulling to the sides and straight between the legs)
3. explosive jump and pulls
(use 2 towels for grips on a chin-up bar and explosively jump up using just your calves and pull up)
4. kettle ball swings
(both sides)
5. medicine ball burpees.

afterward I do 4 sets of 10 reps of 3 different various powerband pulls using the squat pad as grips pulling straight back and to the sides with different arm positions using the core to turn the body. at first when I started this I could only do 3 rotations before being completely smoked, my cardio has gotten better but the gripping of the squat pad is still tough as **** and your forearms will be on fire after the 2nd rotation. Overhead tire throws in an open field is also a great exercise to not only strengthen the foreams and grip but your core muscles and cardio also.