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- Apr 23, 2017
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I am a 17 year old BJJ Blue Belt who is fairly skinny, and have designed my own workout routine and looking for feed back
Background Info-
Started counting calories eating 4400 a Day 220 g Protein and 8 hours of sleep for proper recovery
6'4 175 lbs- Lift with near perfect form
Bench Press- 225
Squat/DL- just starting back from knee rehab- working way up
Not impressively strong on squat or DL due to lack of consistency
So I am going to post the routine I have just made that I have spent all day doing research on in order to work best for my weakness and strengths,my main question here is am I over training my CNS, or any muscles, or am I leaving out any muscle groups, not looking for expert advice just general ideas-
Martial Arts Training-
BJJ Technique and very light flow rolls every morning of the week
BJJ Technique and medium to hard rolls every night of the week
Kickboxing/Sparring Every Tuesday and Thursday Evening
Saturday Open Mat
Sunday Rest/ Casual Open Mat if feeling it
I Roll INCREDIBLY Calm and use little to no strength and do not roll trying to smash people, just to improve my weakness and let me opponent work.
My split would look like this
Monday-Chest/Shoulders
Background Info-
Started counting calories eating 4400 a Day 220 g Protein and 8 hours of sleep for proper recovery
6'4 175 lbs- Lift with near perfect form
Bench Press- 225
Squat/DL- just starting back from knee rehab- working way up
Not impressively strong on squat or DL due to lack of consistency
So I am going to post the routine I have just made that I have spent all day doing research on in order to work best for my weakness and strengths,my main question here is am I over training my CNS, or any muscles, or am I leaving out any muscle groups, not looking for expert advice just general ideas-
Martial Arts Training-
BJJ Technique and very light flow rolls every morning of the week
BJJ Technique and medium to hard rolls every night of the week
Kickboxing/Sparring Every Tuesday and Thursday Evening
Saturday Open Mat
Sunday Rest/ Casual Open Mat if feeling it
I Roll INCREDIBLY Calm and use little to no strength and do not roll trying to smash people, just to improve my weakness and let me opponent work.
My split would look like this
Monday-Chest/Shoulders
- Bench Press 5/3/1
- Shoulder Press 5/3/1
- Close Grip Bench Press 3x8
- Single Arm DB Press Light- Coordination 3x6
- Barbell Raises 3x8
- Shrugs/Neck Strength 3x8
- Squat Back/Front Alternate 5/3/1
- Barbell Row 5/3/1
- Pull Ups Weighted 3x6
- Glute Bridge 3x10 (Bump Strength)
- Step Ups Holding DBs 3x8
- Barbell Curl 3x12 (Elbow Health)
- 15 minute Jump Rope
- 1 HANGING LEG RAISE 2 sets of 15 reps
- SIT-UP WITH PUNCH 3 sets of 20 reps
- PLANK 3 sets of 90
- WEIGHTED SIT-UP 3 sets of 10 reps
- MEDICINE BALL RUSSIAN TWIST 3 sets of 15 reps
- MEDICINE BALL SIDE THROW 3 sets of 12 reps
- Deadlift 5/3/1
- Turkish Get Ups 3x8
- Sled Push 4 Sets
- Medicine Ball Slams 3x10
- Hop Up Medicine Ball OH Throw Backwards 3x10 (Jordan Burroughs does these)
- Bench Press 5/3/1
- Shoulder Press 5/3/1
- Close Grip Bench Press 4x4
- Single Arm DB Press Light- Coordination 3x8
- Lateral Raises 3x8
- Shrugs/Neck Strength 3x5
- Power Cleans- Light for Explosiveness Do as feel
- Squat Back/Front Alternate 5/3/
- Barbell Row 5/3/1
- Gi Chin Ups 3x10
- Romanian Deadlift 3x8
- Barbell Curl 3x15 (Elbow Health)
- 1 HANGING LEG RAISE 2 sets of 15 reps
- SIT-UP WITH PUNCH 3 sets of 20 reps
- PLANK 3 sets of 90
- WEIGHTED SIT-UP 3 sets of 10 reps
- MEDICINE BALL RUSSIAN TWIST 3 sets of 15 reps
- MEDICINE BALL SIDE THROW 3 sets of 12 reps
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