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Advice on routine to help my BJJ training

Discussion in 'Strength & Conditioning Discussion' started by Goat Meal, Oct 27, 2010.

  1. Goat Meal

    Goat Meal Shhh Belt

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    Height: 6'5''
    Weight: 205'ish
    Goal: Increase max strength
    Experience: I've never stuck with a weight lifting program for long. Back in 2005 when Carnal was still around I got myself in gear by starting a Squat/Bench/Deadlift regimen but due to laziness got out of it after a few months. Since I have tried re-starting something similar a half-dozen times but never followed through with it.

    I train BJJ 3-4 times a week and wrestling once. BJJ practice usually lasts 2.5 hours and besides technique training consists a lot of calisthenics, bear crawls, burpees, etc, etc. Usually about 30-40 minutes worth at the beginning of class as a "warm-up".

    Sunday -
    3 x 5 Squat
    3 x 5 Pull-ups/pull-downs (my pulling is very weak, so sometimes I have to incorporate pull-downs to get in more volume)
    1 x 5 Dead lift

    Monday -
    BJJ 2.5 hours

    Tuesday -
    Off

    Wednesday -
    BJJ 2.5 hours
    Wrestling 1 hour

    Thursday -
    3 x 5 Squat
    3 x 5 Bench
    1 x 5 Dead lift

    Friday -
    Off

    Saturday -
    BJJ 1-2 hours depending on how many people show up to roll

    First and foremost, I want to do whatever I can to improve my grappling for competitions. Is two days a week enough to positively impact my strength passed newbie gains? Is two days a week too much?

    Thanks for the help. Any improvements to my routine would also be helpful.
     
  2. pliftkl

    pliftkl Green Belt

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    If you can fix this part, the rest of your program looks fine, though you might consider the alternating workouts in the FAQ.
     
  3. KILL KILL

    KILL KILL Gold Belt

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    30-40 min of calisthenics every practice? that would be annoying.
     
  4. Goat Meal

    Goat Meal Shhh Belt

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    It is, but it's out of my control.
     
  5. Sweekaters

    Sweekaters Orange Belt

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    IMO it would be a good idea to rotate the press and the bench press. The overhead press moves the triceps through a much larger range of motion, and is better for building explosive pushing strength. The bench's high point is the ability to load it a lot heavier than a press, at the expense of tricep ROM. Both have their advantages, I would find a way to stick them both in there.
     
  6. DrBdan

    DrBdan Something clever

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    I'd do the 2 day split from the FAQ. Personally I like doing the deadlifts 3x3 instead of 3x5. Two days/week is definitely enough to get stronger.

     

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