Lifting and bjj

razor108 said:
I do bjj and lift, mon & wed and fri I just lift,
mon thru thur I train bjj. I don't go crazy In the
Gym. I do a gym program that I got from men fitness it
concentrates on squat, bench press and deadlift, I'm
never more than an hour in the gym but I need to
max out on their main excersices in different days.
I try to rest sat and sun. I'm 5'8" 150lb 38yrs, not to strong
thats why I decided to lift.
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Try the Starting Strength program. you only workout every other day and do 3-4 exercizes per day. your sets are only 3x5 so they don't really kill you.
 
I started doing Starting Strength in May and I've seen great improvements. Decide what your goals are, for me I wanted to lift to be stronger and powerful for MMA and jiu jitsu. I use lifting to compliment my training, not interfere with training. I do the big lifts twice a week (Squats - Press, Deadlift - Bench). I can do this and training 5 days a week without burning out.

As other posters said make sure you have a good diet. After a competition I'll eat crap food and train and I feel a major difference. Fish Oil works wonders as well.
 
I lift heavy 3 days a week, train 9 times a week with 2 judo sessions and 2 conditioning. You have to eat like a pig. I drink a good half gallOn of milk a day in addition to 3 big healthy meals. BCAAs and a vitamin help, as does foam rolling.
 
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don't waste your time with some men's health bullshit.

here is what I recommend.

two days a week. you can do upper and lower or full body both days (this is better if you want to squat and pull every week)

do squats, deadlifts, ohp, chins, bench, and kroc rows.

for the main lifts do whatever rep scheme you like (on the lower side) with some kind of progression you can sustain. remember that as long as your main lifts are going up, you are getting stronger and don't need to add anything else.
 
BJJ is a pretty grueling workout by itself, so I don't even think lifting is really necessary, although if you have the time, it could be added to SUPPLEMENT your training. I'm the smallest guy at my school, so I lift weights so that I don't get out-muscled by everyone. I typically train BJJ Mon-Thurs, then lift on Fri & Sat. Sunday is rest day. Because I only lift on 2 days, I'll usually do legs & shoulders on Friday, then chest & back on Saturday. I've tried alternating BJJ one day then lifting the next, but I definitely prefer my current method because I hate rolling with sore, tight muscles. The one Sunday off usually gives my body enough time to go back hard on Monday with minimal tightness. One thing I've learned though is that if your main goal is to become a better BJJ player, never skip a practice to go lift. You can always get stronger relatively fast compared to the amount of time it takes to master BJJ.
 
rms6000 said:
BJJ is a pretty grueling workout by itself, so I don't even think lifting is really necessary, although if you have the time, it could be added to SUPPLEMENT your training.
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Lifting isn't necessary to get good at BJJ, nor to stay in shape as long as you grapple a lot, but IMO it's essential when it comes to taking care of your body in the long run.
 
Shemhazai said:
Lifting isn't necessary to get good at BJJ, nor to stay in shape as long as you grapple a lot, but IMO it's essential when it comes to taking care of your body in the long run.
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yup. prevents injuries, boosts testosterone, makes you feel good, gets you swole, chicks love it etc.
 
I can't comment on Starting Strength other than that it looks like a good program. I have had good gains with Stronglifts 5x5 but only two days a week.
 
Mike "Pantene" Piekarski;64447379 said:
I started doing Starting Strength in May and I've seen great improvements. Decide what your goals are, for me I wanted to lift to be stronger and powerful for MMA and jiu jitsu. I use lifting to compliment my training, not interfere with training. I do the big lifts twice a week (Squats - Press, Deadlift - Bench). I can do this and training 5 days a week without burning out.

As other posters said make sure you have a good diet. After a competition I'll eat crap food and train and I feel a major difference. Fish Oil works wonders as well.
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I agree.
 
ILGrappler said:
I don't think its injury-prevention powers outweigh the potential to add injuries.
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It really can, if you do things right. Deep squats done with proper technique can ensure healthy knees long into life, for example. It's really when you use poor form that you open yourself to injury.
 
ILGrappler said:
I don't think its injury-prevention powers outweigh the potential to add injuries.
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Anything is dangerous if you do it stupidly. A safe, patient approach to strength training will leave you much better off in the long run.
 
ILGrappler said:
I don't think its injury-prevention powers outweigh the potential to add injuries.
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That's bullshit. I've been lifting for 8 years and can't recall a single lifting-related injury. I've pulled a 240 kg deadlift, and the only time my back has ever hurt has been from BJJ during periods when I got lazy with lifting and didn't do the deadlift for a couple of months. But let's not get anecdotal - pretty much every study out there will tell you that lifting weights is the best way to build a body that will withstand wear & tear and old age. Just don't lift like an idiot (e.g. focusing on 1RMs and constant failure training) and you'll be fine.
 
I'm assuming on the Starting Strength program when they write "press" they mean overhead sitting?
 
bjjaz said:
I'm assuming on the Starting Strength program when they write "press" they mean overhead sitting?
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They mean a strict, standing overhead press. I personally prefer a push press, which involves your legs a little more. The push press also very closely mimics escaping from side control. Though I generally think "sport specific" exercises are a load of bologna I have noticed my bridge and escapes have gotten stronger since incorporating push presses.
 
Chucknate said:
They mean a strict, standing overhead press. I personally prefer a push press, which involves your legs a little more. The push press also very closely mimics escaping from side control. Though I generally think "sport specific" exercises are a load of bologna I have noticed my bridge and escapes have gotten stronger since incorporating push presses.
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Do they have their legs staggered at all? What about for your push press?
 
Chucknate said:
They mean a strict, standing overhead press. I personally prefer a push press, which involves your legs a little more. The push press also very closely mimics escaping from side control. Though I generally think "sport specific" exercises are a load of bologna I have noticed my bridge and escapes have gotten stronger since incorporating push presses.
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I second this.

My program has me doing heavy single arm dumbbell push presses on strength days and I know that it helps with my explosiveness.
 
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