Strength Training for BJJ
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Dannotheman
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A well designed program should do nothing but help. May even make you less likely to get injured. I lift 5 days a week on top of training.
I think it would be too much if it impedes your training greatly. If you're just a bit sore I don't think it would be a big idea, but you shouldn't be beating yourself up so much that you can't function at practice.
I usually lift 3x a week on top of 4-5x BJJ sessions a week.
I should also add that it depends on your recovery capacity, nutrition, sleep schedule, other obligations, etc. I'm a firm believer in the human body being able to adopt to almost anything and I'd say just experiment with what you think your body can handle
I usually lift 3x a week on top of 4-5x BJJ sessions a week.
I should also add that it depends on your recovery capacity, nutrition, sleep schedule, other obligations, etc. I'm a firm believer in the human body being able to adopt to almost anything and I'd say just experiment with what you think your body can handle
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Bench as much as you can. That way, you'll always be able to escape side control.
Harukaze
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Anyone know how I can post a PDF article here on Sherdog?
I have an account with the National Strength and Conditioning Association so I can access their peer-reviewed articles (you'd normally need to cough up $225/year for a membership that would allow you access), so I figured I'd do my fellow Sherdoggers a huge favor and post a great article by Jones entitled "Strength and Conditioning for Brazilian Jiu-jitsu" that includes a complete cross-training program for BJJ (including periodization as well).
I can't just put the URL here because those without an account wouldn't be able to access it, but I have downloaded the PDF. Any way to upload here as an attachment or something?
I have an account with the National Strength and Conditioning Association so I can access their peer-reviewed articles (you'd normally need to cough up $225/year for a membership that would allow you access), so I figured I'd do my fellow Sherdoggers a huge favor and post a great article by Jones entitled "Strength and Conditioning for Brazilian Jiu-jitsu" that includes a complete cross-training program for BJJ (including periodization as well).
I can't just put the URL here because those without an account wouldn't be able to access it, but I have downloaded the PDF. Any way to upload here as an attachment or something?
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It's all relative to the individuals limits, but most active individuals should be able to handle a simple novice strength program at 2x per week on top of training BJJ.
I can also tell you that mobile, strong tissue is hard to injure and good at protecting the underlying sinew and bone structures.
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Strength training and diet are huge for me. To get the most out of strength training you really need a train program designed for you and your body type. Taking someone's training program and trying to copy what works best for them is like trying to barrow someone's glasses....they might fit perfect but more than likely they will not be a perfect fit. In general this approach works best for me
1. Keep my head right spiritually. That doesn't necessarily mean religiously.
2. Keep my diet right. Can't make chicken soup our of chicken poop
3. Keep my training challenging. Don't allow my body to completely adapt to a workout. Constantly change exercises. (that also keeps it fun and interesting)
Hope this isn't over kill.
1. Keep my head right spiritually. That doesn't necessarily mean religiously.
2. Keep my diet right. Can't make chicken soup our of chicken poop
3. Keep my training challenging. Don't allow my body to completely adapt to a workout. Constantly change exercises. (that also keeps it fun and interesting)
Hope this isn't over kill.
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I got this in one of the FAQs here
2 day split
day 1
deadlift
shoulder press
weighted chinups
day 2
squat
bench press
bent over row
I do this tues and thurs i train bjj mwf and I am inserting running during mornings weekdays is for rest.
Though ask somebody else i am a beginner in bjj been lifting since 2008
2 day split
day 1
deadlift
shoulder press
weighted chinups
day 2
squat
bench press
bent over row
I do this tues and thurs i train bjj mwf and I am inserting running during mornings weekdays is for rest.
Though ask somebody else i am a beginner in bjj been lifting since 2008
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It can absolutely help, if you have enough time to do it. If you can only train three days a week (BJJ and weights combined) I would go with BJJ.
If you have enough time for both to build a nice schedule, then you should see some performance improvements.
I used to weight lift but now it's all about kettle bells, pull-up, push ups and dips.
If you have enough time for both to build a nice schedule, then you should see some performance improvements.
I used to weight lift but now it's all about kettle bells, pull-up, push ups and dips.
D
Deleted member 56619
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Heavy compound movements. Squat, deadlift, presses, rows, chins, dips, etc.
None of that hippie "functional training" nonsense on bosu balls or indo boards.
None of that hippie "functional training" nonsense on bosu balls or indo boards.
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i dont do those functional training stuff but why is it nonsense?
Jagger Cyde
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Wish I knew but in quoting you so there's a lesser chance your post goes unseen
Because doing, for example, 5 sets of 5 in the standing barbell military press with 200 lbs on the bar will strengthen all of your stabilizers and your core a hell of a lot more than doing 20 lb dumbbell presses while sitting on a yoga ball. Rippetoe discusses this at length in his books and on his forum.
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You could create a Google Drive account and upload it there, then share it with others who have Google accounts.
Or you can email it to me as an attachment. That would be super appreciated
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Upload to scribd?
Didn't agree with me. Ive lifted weights seriously since I was 16 for 10 years. Done kickboxing from 22 but gradually decreased the weights sessions. Attempted to up the intensity after I begun grappling, but it just caused little aches and strains. Probably didn't help that ive a few messed up joints in the shoulder/ elbow and back already, but Ive left all weight training alone now. If it didn't bother me, I would be doing it, but for me its not worth it. I feel great grappling without any weightlifting .
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Even though I'm not the biggest fan of all of Rippetoe's stuff, he does have my favorite quote regarding functional training BS:
'anyone who can squat 400 lbs by definition has a strong core'
Which I totally agree with. The only reason to do light weight core specific stuff is if you're training for muscular endurance or doing PT/rehab type stuff, or as assistance exercises. But even then, use heavier weights. I do fairly HW back extensions as an assist for squatting because I have a really f-ed up back, and it makes a huge difference. But other than for warmup/PT I'm not going to do bosu ball back extensions. You got to have some resistance to get stronger.
