BJJ players: What is your workout routine?

G

Graciebarra 847

Blue Belt
Joined
Jun 5, 2010
Messages
615
Reaction score
0
I have not lifted in about a month but when I start up again (This sunday). It will be


Day 1
Deadlift 3X3
SOHP 3X5
Chin ups 3X10

Day 2
Squat 3X5
Bench 3X5
Rows 3X5


I do no Cardio except for bjj. I know that needs to change.

This program is simple and effective for strength. Not the program I would do if your looking for a beach body or are 22 years old and looking to impress girls with your muscles.

This program is simple, not time consuming and will keep your strength while not spending too much time in the gym. Great for people with a busy schedule.

What is your strength and conditioning program?
 
Day One:
Back Squats
BB Bench or DB Incline Press
DB Rows

Day Two:
OH Squats
OH Jerks
Chins or Pullups
 
Day 1 & 2 to increase and maintain leg strength and cardio 2x/week
squat machine

3x 220 lbs

triceps

3x 80 lbs

cardio on stationary bike

level 13 ( somewhat difficult level )

10 minutes warmup then increase heart to 160 bpms and hold there for 20 minutes or longer if possible.


cool down cycle lowering bpm to about 113

sometimes i feel lightheaded but i push through it as if i was in side control down on points . ( yeah it's mental for me )
 
Monday: Kettlebells (swings, Turkish get ups, military press, windmills, pass through squats and snatches), floor exercises and bag work for 5 rounds (cardio).

Tuesday: Body weight exercises (push ups, sit ups, squats, movement exercises).

Wednesday: BJJ technique classes

Thursday: Judo technique and BJJ sparring.

Friday: Body weight exercises (push ups, sit ups, squats, movement exercises)

Saturday: Kettlebells (swings, Turkish get ups, military press, windmills, pass through squats and snatches), floor exercises and bag work for 5 rounds (cardio).

Sunday: Body weight exercises (push ups, sit ups, squats, movement exercises)

Soon, our school will be opening a local gym (I travel an hour to and from my gym) so that I'll be able to add one or two more BJJ classes a week on top of this.
 
I do the original Westside for Skinny Bastards template from Joe Defranco and just use BJJ as my GPP work on the evenings.

Recovery is always an issue with me. I've tried starting strength in the past, but I always find myself totally beat into the ground. WSFSB may not be the most optimal program, but it works really well for me.
 
Jagcorps_esq said:
Monday: Kettlebells (swings, Turkish get ups, military press, windmills, pass through squats and snatches), floor exercises and bag work for 5 rounds (cardio).

Tuesday: Body weight exercises (push ups, sit ups, squats, movement exercises).

Wednesday: BJJ technique classes

Thursday: Judo technique and BJJ sparring.

Friday: Body weight exercises (push ups, sit ups, squats, movement exercises)

Saturday: Kettlebells (swings, Turkish get ups, military press, windmills, pass through squats and snatches), floor exercises and bag work for 5 rounds (cardio).

Sunday: Body weight exercises (push ups, sit ups, squats, movement exercises)

Soon, our school will be opening a local gym (I travel an hour to and from my gym) so that I'll be able to add one or two more BJJ classes a week on top of this.
Click to expand...



damn


do ever have a recovery day ??
 
Amave said:
damn


do ever have a recovery day ??
Click to expand...

In my life, there is a rarely an ideal week. This is my goal and I work different things to help with recover. I don't do any heavy lifting, so I'm not truly breaking down lots of muscle.

It's worked for me for the last 6 months, so I'll stick to it.
 
I pretty much do only linear 5x5s. I've had great results, and I'm not so burned out that I can't do BJJ. I started off doing a lot of Starting Strength style workouts, and while they were great at first the increased volume left me a little dead for BJJ.

I need to drop some weight so it's time to rotate off powerlifting and onto cardio lifting and interval training (fartlek FTW!).

A routine I like to do with a few modifications is this one:



I usually do

1.row
2.squat
3.press
4.lunge (both sides)
5.pushups on the bar (on the ground of course)
6.power clean
7.jerk (from a finished clean position)

I then jump rope for the remainder of a 6 minute interval (I'm a blue belt, so that's my match length) which usually ends up being between 2 and 3 minutes. It's pretty brutal. Rest 3-4 minutes between intervals, do 4-5 of those intervals, and you've had yourself a good workout.

8 reps of each, btw.
 
Jagcorps_esq said:
So....heavy lifting then?
Click to expand...

haha nice Jagcorps_esq!

Uchi Mata said:
I pretty much do only linear 5x5s. I've had great results, and I'm not so burned out that I can't do BJJ. I started off doing a lot of Starting Strength style workouts, and while they were great at first the increased volume left me a little dead for BJJ.
Click to expand...

Same as Uchi Mata. I originally started with SS 5x5 program but was just too tired when I went to BJJ later in the day. So I took a work out from Tim Fenriss 4 Hour Body, in the becoming superhuman chapter prescribed by Barry Ross, who trains athletes in both the collegiate and professional world.

Monday:
6 min run, very low intensity, just to get sweat going.
3x5 Weighted Pull Ups (1st set i do 1x5 of 25lbs around waist, then 2 sets of 5 of 60lbs around waist)
3x5 Squat (1st set is very light, next 2 heavy, concentrating on form) followed by 1x12 box jumps 36 in box
3x5 Bench (1st set is very light, next 2 heavy, concentrating on form) followed by 1x8 dynamic pushups (Basically a push up where you clap in mid air)
3x8 lunges with light weight

Wednesday:
6 min run, very low intensity, just to get sweat going.
3x5 Weighted Pull Ups
3x5 Deadlift followed by 1x12 box jumps 36 in box
3x5 Bench followed by 1x8 dynamic pushups (Basically a push up where you clap in mid air)
3x8 lunges with light weight

Friday: Same as Monday

I also do some trunk twisters/sit ups in between my lifting sets to maximize time and get my core stronger.

Short and sweet, I'm out in 40 min. Usually go during lunch on a work day. Ross believes that you should be feeling stronger after your work out, not totally depleted. Lifting should be helping you train your sport not taking away from it. If you are too tired to practice or too tired to properly execute a technique then you are lifting too much/too many times. I never use max weight when doing these lifts.

With this work out and just following these guidelines I have still noticed strength gains. I definitely feel stronger than I have ever been before.

This is coupled with a strict low carb diet M-F, and supplementing with protein, bcaa's, beta alanine and creatine. I also take fish oil and Mg/Zinc/Bcomplex with every meal. Also I train BJJ M-Sat 6 times a week (4 gi, 2 no gi).
 
Last edited:
mon - 1 hour bjj
tues- 1 hour bjj, 1 hour wrestling
weds- 2 hours bjj
thurs- 1 hour bjj, 1 hour wrestling
fri- 4 hours bjj
sat- 2 hours bjj
sun- rest or 1 hour bjj


i never do anything else, weights or anything. prob benefit me but i loath lifting or working out in any way other than playing a sport so i wont do it. Im not trying to be a world champion or anything, i just enjoy grappling so i do it alot.
 
SonOfZion said:
mon - 1 hour bjj
tues- 1 hour bjj, 1 hour wrestling
weds- 2 hours bjj
thurs- 1 hour bjj, 1 hour wrestling
fri- 4 hours bjj
sat- 2 hours bjj
sun- rest or 1 hour bjj


i never do anything else, weights or anything. prob benefit me but i loath lifting or working out in any way other than playing a sport so i wont do it. Im not trying to be a world champion or anything, i just enjoy grappling so i do it alot.
Click to expand...

This. I enjoy BJJ and its principles of technique. I'd rather spend my free time wrestling.
 
Monday
6-7pm: beginners BJJ
7-8pm: advanced BJJ
8-9:30pm: open mat grappling

Tuesday
7-8:30pm: BJJ technique
8-9:30pm: open mat grappling

Wednesday
6-7pm: beginners BJJ
7-8pm: advanced BJJ
8-9:30pm: open mat grappling

Thursday
Off night.

Friday
6-7:30pm: Private lesson with black belt, once per month
Off night other weeks of month.

Saturday
10a-1p: open mat grappling (typically no-gi)
Splurge day on nutrition plan.

Sunday
4-6:30pm: timed situational drills (gi)

I don't have a set strength & conditioning routine, I basically just fill it in based on how I'm feeling in any given week. Generally by Thursday, I'm happy to have a night that I can rest.
 
olmympic lifts 3x a week, cardio/sprints 2x a week.

bjj/judo 4-5 days a week.
 
MBGracieBarra said:
haha nice Jagcorps_esq!



Same as Uchi Mata. I originally started with SS 5x5 program but was just too tired when I went to BJJ later in the day. So I took a work out from Tim Fenriss 4 Hour Body, in the becoming superhuman chapter prescribed by Barry Ross, who trains athletes in both the collegiate and professional world.

Monday:
6 min run, very low intensity, just to get sweat going.
3x5 Weighted Pull Ups (1st set i do 1x5 of 25lbs around waist, then 2 sets of 5 of 60lbs around waist)
3x5 Squat (1st set is very light, next 2 heavy, concentrating on form) followed by 1x12 box jumps 36 in box
3x5 Bench (1st set is very light, next 2 heavy, concentrating on form) followed by 1x8 dynamic pushups (Basically a push up where you clap in mid air)
3x8 lunges with light weight

Wednesday:
6 min run, very low intensity, just to get sweat going.
3x5 Weighted Pull Ups
3x5 Deadlift followed by 1x12 box jumps 36 in box
3x5 Bench followed by 1x8 dynamic pushups (Basically a push up where you clap in mid air)
3x8 lunges with light weight

Friday: Same as Monday

I also do some trunk twisters/sit ups in between my lifting sets to maximize time and get my core stronger.

Short and sweet, I'm out in 40 min. Usually go during lunch on a work day. Ross believes that you should be feeling stronger after your work out, not totally depleted. Lifting should be helping you train your sport not taking away from it. If you are too tired to practice or too tired to properly execute a technique then you are lifting too much/too many times. I never use max weight when doing these lifts.

With this work out and just following these guidelines I have still noticed strength gains. I definitely feel stronger than I have ever been before.

This is coupled with a strict low carb diet M-F, and supplementing with protein, bcaa's, beta alanine and creatine. I also take fish oil and Mg/Zinc/Bcomplex with every meal. Also I train BJJ M-Sat 6 times a week (4 gi, 2 no gi).
Click to expand...


This seems like a great routine! 36 inch box jumps? I think I probably have a 10 inch vertical. lol

The 5X5 3 day a week routine is tough. I personally think squatting 3 times a week is too much. The 2 day a week 5X5 is not so bad.
 
Last edited:
Graciebarra 847 said:
This seems like a great routine! 36 inch box jumps? I think I probably have a 10 inch vertical. lol

The 5X5 3 day a week routine is tough. I personally think squatting 3 times a week is too much. The 2 day a week 5X5 is not so bad.
Click to expand...

We can talk more when I see you next! Or just message me on facebook!
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,264,463
Messages
57,287,735
Members
175,624
Latest member
davtob

Share this page

Back
Top