BJJ x Strength and Conditioning

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LucaTheDamaja

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So I'm going into a consultation with a S&C coach a week from monday. He has helped train my instructor and has helped train JT Torres. The way things go i usually get to BJJ three times a week. I think i could make S&C at least once a week until i graduate this may, then all hell will break loose. But in the meantime i was curious if anyone has trains with a S&C coach and how often you go, how often should you go to really gain a benefit, how do you like it in addition to your BJJ training? I've lost about 46 lbs and its time to start building muscle, agility, strength and cardio and I really cant wait to start S&C, curious to hear others experience with a legit coach/practice.


Thanks!!!
 
Mine prefers to twice a week, and schedules a third day where you do sprints without him. He's said he doesn't like anything more than twice a week
 
Ice 9 Cobra said:
Mine prefers to twice a week, and schedules a third day where you do sprints without him. He's said he doesn't like anything more than twice a week
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Thats cool, thats right up my alley, im expecting something similar
 
I'm in a similar boat... class 3x a week (soon - 2x right now but more classes coming apparently) and I want to start strength training those non class weekdays.

I'm not sure about going with 5/3/1 or Starting Strength to be honest - I did SS a few months before I started jitz and then dropped it over the holidays. It's great for getting your newb gains out of the way and feeling significantly stronger, but I'm not sure how well it works on a 2 day split as opposed to the standard 3 day.

If I remember correctly the guys in the S&C forum usually recommend 5/3/1 if you're only going twice a week, but if you've never done any lifting before you might want to consider modifying SS instead. Have you scoured the FAQs in that forum yet? Lots of gold to be found.
 
Currently i do bjj 4x a week (T/TH/F/Sa) and 5/3/1 3 day split (M/W/F) when I'm not preparing for competition with Sundays as a rest day. As it get's closer to competition (6-8 weeks), i train 5x a week + 3x competition high circuit training after class + 2x interval training (sprints usually) and power (KBs/O-lifts). Peak 2 weeks before the tournament. Just roll light and do road work if needed the last 2 weeks before tournament day.

This set up has worked WONDERS for me :cool:
 
actually some fairly intelligent posts here.

I have programmed my own stuff for the past 4 years and have built a great level of strength and a decent conditioning base.

I just recently started working with William Wayland of Powering Through

Nice to be able to work with a real professional.

Here's an article he wrote not too long ago on this very topic:
Powering Through: 2 day strength plan for fighters/BJJ athletes
 
2 x a week is ideal for strength in bjj. Of course your focus should be on your sport but to get the most benefit you should be lifting 2 x a week and maybe a long run once or twice a week as well.

I know people hate long cardio but doing something that gets you moving for 20 minutes straight should suffice. It really helps with you vascular system.

You should look into the juggernaut method in combination with 5-3-1. Learn your compound lifts do them properly and see your strength soar.
 
Thanks for all the posts guys, exactly what im looking for. I have been checking out the S&C thread, but I really wanted to narrow it down to BJJ/Grappling guys hence i came here. So far I think this will work out. I know even if i can only get 1 day a week with the trainer i can get a day to lift myself and I definitely have time for a nice run.

Keep em coming.
 
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