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  1. jfingaz123 is offline

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    Posted On:
    7/03/2010 6:48am

    Bullshido Newbie
     Style: BJJ, Judo newb

    --
    Hell yeah! Hell no!

    Tailoring my weight training for BJJ

    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
  2. Lu Tze is offline

    BJJ might make you a better ground fighter, but Judo will make you a better dancer.

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    Posted On:
    7/03/2010 7:15am

    Join us... or die
     Style: Judo

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    Hell yeah! Hell no!
    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".
  3. DKJr is online now
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    Fasten your seat belts, and prepare for lift off

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    Posted On:
    7/03/2010 7:20am

    supporting member
     Style: Combat Cuddling

    --
    Hell yeah! Hell no!
    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.
  4. MMAMickey is offline
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    Posted On:
    7/03/2010 9:27am

    Join us... or die
     Style: Boxing.MMA

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    Hell yeah! Hell no!
    http://www.stronglifts.com

    have a read, understand the difference between strength training and what you're doing. maybe give their program a try
    "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato
    Spoiler:

  5. jfingaz123 is offline

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    Posted On:
    7/04/2010 9:50am

    Bullshido Newbie
     Style: BJJ, Judo newb

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    Hell yeah! Hell no!
    Quote Originally Posted by MMAMickey View Post
    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?
  6. DKJr is online now
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    Fasten your seat belts, and prepare for lift off

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    Posted On:
    7/04/2010 10:21am

    supporting member
     Style: Combat Cuddling

    --
    Hell yeah! Hell no!
    Quote Originally Posted by jfingaz123 View Post
    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.
  7. MMAMickey is offline
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    Posted On:
    7/04/2010 4:51pm

    Join us... or die
     Style: Boxing.MMA

    --
    Hell yeah! Hell no!
    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
    "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato
    Spoiler:

  8. CarlosJesena is offline

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    Posted On:
    7/05/2010 4:06am


     Style: BJJ, TKD, Lifting+Cardio

    --
    Hell yeah! Hell no!
    Quote Originally Posted by MMAMickey View Post
    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.
  9. jfingaz123 is offline

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    Posted On:
    7/05/2010 8:21am

    Bullshido Newbie
     Style: BJJ, Judo newb

    --
    Hell yeah! Hell no!
    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?
  10. Kambei Shimada is offline
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    Posted On:
    7/05/2010 8:24am


     Style: Sub-Grap/MMA

    --
    Hell yeah! Hell no!
    Quote Originally Posted by jfingaz123 View Post
    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.
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