Tailoring my weight training for BJJ

**jfingaz123** · Posted On: 7/03/2010 6:48am

About 4 years ago i hired a bodybuilder/trainer to write out a weight lifting program for me. It's a great workout but now i would like to change and substitute a few things to make the training more effective for my BJJ as that is really the only reason i do weight training. (And to look good for the ladies, but that comes second.) The workout is 3 days per week and as follows. I also train BJJ double sessions 3 other days a week and rest one day. I work abs after each workout. What would you add/change? Also the place where i currently work out only has a few kettlebell singles.

Leg Day - all sets 12-15 reps
Squats - 3 sets
Leg press - 3 sets
Leg curl - 3 sets
Leg extention - 3 sets
I added the groin squeeze exercise for my closed guard
Should i add or substitute in single leg lunges for shooting?

Chest, tris, shoulders - all sets 12-15 reps
bench press - 3 sets
close grip bench - 3 sets
Super set standing to seated calf raises - 3 sets
Incline dumbell press - 3 sets
side shoulder raises - 3 sets
tricept pushdowns with rope - 3 sets
overhead tri extentions with dumbell - 3 sets

Back, bis, forearms
close grip pull downs - 3 sets
wide grip pull downs 3 - sets
seated row - 3 sets
lower back raises - 3 sets
curvy bar curls - 3 sets
seat dumbell curls - 3 sets
pointed inside dumbell curls - 3 sets
wrist curls - 3 sets

**Lu Tze** · Posted On: 7/03/2010 7:15am

I think your problem there is you're doing a body-builder's workout, not a combat athlete's.

I know exactly **** all about this, so I'll refrain from details. I'm sure Emevas will be along shortly to point out specific problems, it'll probably be along the lines of "compound lifts, less reps, more weight, more sets... and stop doing so many fucking curls".

**DKJr** · Posted On: 7/03/2010 7:20am

I only know what I was told by the BJJ purple belt who's got his master's in nutrition and exercise physiology. He told me (which taken with a grain of salt is tailored for me and my game) Deadlift, front squats, and the standard olympic lifts. Along with some circuits like this YouTube- Randy Couture Workout for MMA Conditioning

This strategy has kept me pretty explosive as well as in good weight range.

**MMAMickey** · Posted On: 7/03/2010 9:27am

http://www.stronglifts.com

have a read, understand the difference between strength training and what you're doing. maybe give their program a try

**jfingaz123** · Posted On: 7/04/2010 9:50am

Originally Posted by MMAMickey

http://www.stronglifts.com

have a read, understand the difference between strength training and what you're doing. maybe give their program a try

That workout looks great. I think i may start it next session. Do you know anyone who has tried it?

**DKJr** · Posted On: 7/04/2010 10:21am

Originally Posted by jfingaz123

That workout looks great. I think i may start it next session. Do you know anyone who has tried it?

This guy (points to self) it made my wrestling 10X and my grappling stronger, gone are the days when I'm too weak to hold onto the choke. I did it for around 6 months gained about 8-10lbs of lean muscle lost some fat and with a net gain of about 8lbs. I only stopped because I was moving out of my desired weight class.

**MMAMickey** · Posted On: 7/04/2010 4:51pm

yeah I've tried it, in fact a load of guys on this forum have.

you have to control your calorie intake though while you are on it if you want to stay in a weightclass. weight gain doesn't have to occur, but if you aren't careful what you eat or don't care about weightclasses you will build a decent amount of muscle weight

**CarlosJesena** · Posted On: 7/05/2010 4:06am

Originally Posted by MMAMickey

http://www.stronglifts.com

have a read, understand the difference between strength training and what you're doing. maybe give their program a try

I second this. Stronglifts 5x5 is brilliant.

**jfingaz123** · Posted On: 7/05/2010 8:21am

Question about the nutrition section in 5x5. I cut out beef, chicken, and pork from my diet about two months ago after doing the master cleanse. Can i still get results eating only fish, beans, nuts, cottage cheese? Or should i go back to the meat during this workout cycle?

**Kambei Shimada** · Posted On: 7/05/2010 8:24am

Originally Posted by jfingaz123

Question about the nutrition section in 5x5. I cut out beef, chicken, and pork from my diet about two months ago after doing the master cleanse. Can i still get results eating only fish, beans, nuts, cottage cheese? Or should i go back to the meat during this workout cycle?

As long as your getting enough Protein you should be fine.