Following a modified 5/3/1 where I hit everything two days. The BJJ and Muay Thai training near me is only on the above days so I gotta keep it on those days. Problem is after Wednesday I'm so fucking burnt out for the rest of the week that my performance is shit and sometimes I just get sick. Any ideas for how to balance the routine more? I like to lift 4 times a week because that's the minimum I can hit everything atleast 2x a week with hypertrophy, but any ideas are welcome. Or am I not eating/sleeping enough
If your main goal is MMA, the lifting has to take a back seat and supplement that rather than being the focus. Drop it to two or three days and see what that does for your recovery.
Nathaniel Wood
why
Aiden Walker
I have the exact same problem. I do BJJ, lift and cardio. So what I do is just focus more on MMA and cardio. When I do lift, i cover more muscle areas. So I can have one day of rest. Rest is crucial my friend. or else you will get burnt out and get injured.
Jeremiah Martinez
You're pushing yourself too much, you'll feel it in a month or two when your entire body just quits. I had the same problem balancing lifting and bjj, and I eventually quit bjj because it was way more expensive ($90/m vs $100/yr for 24/7 unlimited gym access) and much harder on the body long-term. Everyone trains hard, or there's no point, and everyone eventually gets a somewhat serious injury. It's unavoidable, you'd have to train light for it not to happen and then there's no point.
I also had trouble competing in my gym because everyone was on gear. Except me. I was also by far the smallest guy, at 5'8 130lbs at the time I was 17 and 145lbs in my early 20s I had absolutely no chance of keeping up with 180-220lb roided up gorillas.
Landon Davis
Do you have a job? Like a real job?
Cooper Scott
Its just terrible. MMA and lifting don't mix. Lifting and conditioning don't mix. But guess what mix? MMA and conditioning. Cut the crap and get your resting heart rate below 70 before you even think about lifting weights >actually thinking you can train hypertrophy and mma at the same time the rest of your program had a more innocent spirit of delusion but this made me kek If you want to actually get serious with mma get a book called ultimate mma conditioning
William Baker
im doing muay thai plus bjj lift mt bjj lift mtbjj lift off
its breddy gud
Aaron Sanders
>Everyone trains hard, or there's no point, and everyone eventually gets a somewhat serious injury. It's unavoidable, you'd have to train light for it not to happen and then there's no point.
the same could be said about lifting desu, almost any long term serious lifter with good lifts has racked up injuries
Colton Nelson
Yes and no, the point of lifting is to do so safely and in a way that best benefits muscle development. In a combat sport, the point is to try as hard as possible to get the other person to tap and to keep from being submitted yourself. This often involves a plethora of arm bars, shoulder/ankle/knee locks, chokes, and if you take muay thai or boxing on the side you're adding that much more risk. Muay thai was probably the hardest sport I have ever had to experience, and even holding big ass kick pads and bracing myself did nothing with a 230 semi-pro fighter needed to swing his massive gorilla legs at the pad.
Alexander Cruz
I'm a college student... I'm taking 24 units in comp sci + Research + Music performance + prepping for military OCS... just manage my time well
Parker Wilson
You won't survive any day after Wednesday. Muay Thai already has cardio included.
Brody Hill
Looks pretty good man if you are eating/sleeping enough.
I'm training Judo x4 a week and Lifting/cardio mix on the other x3 days and I recover just fine.
My opinion is take of the +cardio from the lifting days and replace it with yoga/stretching, your body will thank you
Noah Perez
Muscle growth occurs in rest periods. That's why sleep is so essential to gaining muscle. If you're just straining your body every day you're stunting any progress from happening.
Jace Gray
I don't think Muay Thai and BJJ strain your muscles as much as lfting weights does. Its great cardio but not a great muscle building activity.
Nicholas Ramirez
So no.
Man, nothing personal op, but I envy people like you. If I didn't have to fend for myself I could have breezed through college and actually enjoyed life. Instead I'm gonna be 2 years past my target graduate date and want to kill myself everyday. Fuck you.
Gabriel Jenkins
You need to have a couple of rest days. As long as your nutrition isn't shit you should be fine.
Zachary Lee
buddy i was 3 years past my target grad date, was supposed to graduate this summer, and had to withdraw for medical issues making me 4 years past my grad date
fucking failure
Jose Ortiz
Yep. Skill work is far far more important than lifting. Cardio and technique win fights. Frankly once you have some decent skills cardio trumps everything in low level MMA.
Josiah Fisher
eat more and keep going with this routine sleep more you'll get through it and come out a fucking animal
Michael King
You need to prioritize. Is BJJ/muay thai more important? or is lifting more important?
Skilled training should come first and lifting should compliment that to ensure you maintain a certain level of fitness in order to compete well. Bodybuilding and being swole isn't gonna be the answer to take you to that next level.
When I was training BJJ 3-5 times per week I dialed back my lifting to 2x per week.
A) Deadlift OHP Chin ups Front squat
B) Back squat bench/dips row Abs
I still made some decent gains but more importantly I felt pretty fresh for BJJ class since I hadn't wrecked my body with a ton of volume from lifting. Strength and conditioning for your chosen sport needs to be as safe as possible so you can continue to grow your skills. Wrecking yourself with weights will injure you and for sure keep you off the mat and out of the ring for a long time.
Since you're doing skilled training 3 days per week take a day off from lifting. Take Monday or Tuesay completely off or do some active recovery. Yoga, walking, stretching, foam rolling, and make sure you get some good rest and nutrition. That day off is going to ensure much more longevity in those sports. If you don't rest, you WILL fuck up your body sooner than later.
OP don't listen to these posters telling you you can't make it. You gotta do 3 things:
1-determine what is your focus (bjj/mma or lifting). This can change periodically- in the winter/spring I train BJJ 5x/week and lift 3x/week, in the summer and fall I switch to BJJ 2-3x/week and lift high volume 4x/week.
2- keep doing whatever your focus is but scale the other choice back, probably by a lot, e.g. Not Doing Jack Shit template on 5/3/1 for instance if MMA is your priority
3. Eat as much as you can and sleep as much as you can
Ian Gutierrez
trust me man it does put a strain on your body. not like lifting, its different but you'll feel it. you still need recovery or you're gonna feel the fatigue pretty soon. best to lift and do bjj during the same day and allow yourself to rest for one or two days
