BJJ weight training

[007]

Wanted to add one day of weight training to help prevent injury.What workouts should I do. I do BJJ 3 days a week and sometimes 2 because I am so sore all the time.
Was also thinking one day of cardio,because my cardio sucks during my rolls.

 

[Badger67]

If only one day....push pull split. Roll more.

 

[frango]

Wanted to add one day of weight training to help prevent injury.What workouts should I do. I do BJJ 3 days a week and sometimes 2 because I am so sore all the time.
Was also thinking one day of cardio,because my cardio sucks during my rolls.

if you want to develop strenght just do any routine availabe out there. Take SS or SL and copy or modify parameter as you wish.

you can do something different like pullups or chin ups if you dont master technique on squats or deads

you mentioned you are sore all the time...maybe you could do circuit training and work your endurance if hipertrophy really is not your goal.
You could go to a park (if you have access to one) and do a circuit training like push ups, pull ups, bodyweight squats and run.

lots of information on the web
look for rosstraining on google for bodyweight
search youtube for proper form on exercises with a barbell in case you go that way...there are some good videos of rippetoe coaching

i hope this helps...