Lifting focus on BJJ

Gordinho

Gordinho

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@Green
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Hey guys,

my basics are:

Deadlifts
Squats
Military Press
Benchpress
Clinchs
Dips

2 times per Week 3 Sets 5-15 reps. (too high? What reps you use?)

Whats your routine? Any mistakes? Should i split it?

regards, Bullzeye
 
REad the FAQ at the top of the forum, the reccomended routines in there are near ideal for lifters with little or no experience, there's even a routine tailored for people lifting twice a week.

We generally lift in the 1-5 rep range for the majority of exercises round here, although some assisstanvce work and prhab is done with higher reps.

You've got the right lifts in there, but doing all of them in a single session will be too much, especially if you go heavy.
 
what about deadlifts with handstraps, should i use it? My hands are really weak i cant hold 225 lbs... but deadlifts near 600 lbs with handstraps...

@babyphenom

no benchpress? I thought maybe an 2 splitt like that:

1 TS:
Benchpress
BentRow
Squat

2TS:
Dips
chins
deadlift

For sure i put some overheadsquat, zecher and stuff like that in my training, but what you think about it?

Should i go with max 8 reps? When i get that easily, i raise the weigt... till rearch again my 8 reps.

br, b.
 
No way should you use straps if your numbers are accurate. If you want to lift FOR Jiu-jitsu, you want a fucking strong grip. Stronger the better. So train your grip!
 
ju jitz? grip man and flexibility. yeah liek feezy said, grap somethin and just crush the hell out of it.
 
ok thx, what you think about my split? But i gotta say you that, i am able to do an fullbody workout twice a week with sqauts, benches and deadlifts...

which rep motion should i take, 1-8? 1-6? ++15?
 
as in reps? vary them unless your on a program. if you lift tripples or doubles lift like a 8x2 or 10x3 on squats or somethin. they help with DOMS the next day if your grapplin.
 
In weight training your #1 goal should be strength and power unless your doing a bodybuilding tournement.

Endurance is better trained doing things like running,tabata or in your case lots and lots of jujitsu
Weight gain/loss is trained in the kitchen
 
At least he has a pic of Leo's father figure/evil Darth Vader asshole in Gangs of New York.
 
next time think before you make a shitty joke
 
In all honesty, if you want to excell in MMA or grappling, such as BJJ, the conditioning forum would be better suited for you. Lifting heavy, and doing Rock Bottom Squats, or Heavy Deads, and zercher this or overhead that, do nothing to improve your fighting or grappling ability. I bet guys like Dan Bobish, or Jimmy Ambriz wish they never got that big. I used to lift heavy, doing the big 3 all of the time, and I realized I was wasting my time. I have competed in BJJ, kickboxing, and MMA and can say from experience, that just by grappling alone you will see a dramatic increase in strength. Everyone wants a strength program that will translate into grappling or functional strength, just do what you're doing and the strength will come. i know guys that can't squat or deadlift for shit, but they can lift a 3oo pound man and take him down with ease, and submit him with ease. If you want strength for a particular sport just do the sport and the strength, albeit technique and leverage, will come. If you want exercises to do to supplement your training try Burpees, pullups, pushups, plyos, and just try running 2 miles in a good time, jumping rope is also fun. The best excersises I have had though where on the mat grappling, or in the ring boxing or kickboxing. No amount of time in the weight room is gonna make you a better fighter or grappler. I have never heard a man who had won any grappling tournament say that he won due to his heavy squat, or the time he spent in the weight room. Just focus on your conditioning, and technique.
 
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