Gang, I need a good program to compliment my Jiu Jitsu career. I used to primarily weight lift in my early 20s, but stopped around 25 to take up more jiu jitsu. Surprise surprise, at 30 i am now sick at jiu jitsu but weak as piss. I was doing a bunch of tabata style workouts, but I'm just too weak for my weight.
I want to back into lifting, and was wondering if anyone's found a good workout that's not gonna fuck my BJJ up too much.
>bjj discussion allowed.
BJJ lifting program
Elijah Sullivan
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Liam Gray
you may want to try a 3 day HLM setup or a 2 day full body split (Andy Baker for the HLM stuff, 5/3/1 2 day variants are what you should look into)
you aren't going to be able to lift super hard with high volumes obviously while training BJJ seriously so i'd limit lifting to 3 days a week at most
Landon Thompson
You could try a PPL variant.
Charles Stewart
bad idea
Jack Campbell
forgot to link this, might be helpful
Hunter Hill
Explain
Christian Reyes
you have to train 6 days a week to get any decent results out of a PPL (because otherwise it's just a brosplit with 1x weekly frequency)
that is not going to work with training BJJ on top of that, OP will burn out unless he's a NEET doing only BJJ and lifting with no other life stressors (or does one of them as a career, like Dr. Israetel who will naturally be lifting as part of his job)
Joshua Reed
Volume :
Primary Squat
Primary Press
Primary Hinge/Pull
Secondary Press
Secondary Upper Back Exercise
Power Day:
Paused breathing primary squat
Banded primary press
Banded Primary Hinge/Pull
Primary Upper back exercise
Secondary upper back exercise
Heavy:
Primary Squat
Primary bench
Primary hinge/pull
Optional arm workouts
BJJ 2x a week,
3x/w the last 4 weeks if im competing
Ayden Ortiz
Only 2x per week? How many rolls do you get in?
Blake Ortiz
The way I do it is PPL, rest PPL. I roll 3 times a week many times on the same day as a work out. Don't be a pussy and your body will become carved from stone eventually.
Brandon Ramirez
OP here, I do actually live as a neet basically. I work at sea, and when I'm not at sea i have all day every day to do whatever I want.
I train BJJ about 10-18 hours a week, and presently do tabata 6 hours a week, 1h x 6 days. I was sorta leaning towards a low volume PPL with cardio, eg, 20-30 minutes of cardio, then 30-40 minutes of ppl a day.
Sebastian Butler
are you under 30?
John Wilson
Usually 2x 1.5 hour session (morning before clases and night)
I up it to 3-4 times a week a couple of weeks beforehand if i plan on competing with the last 7 days before the competition date i stopped lifting and train bjj every day
Jonathan Robinson
32. I admit though my lifting hasn't emphasized on heavy gains since I started rolling but to maintain what I have.
Austin Ramirez
>BJJ
>Weight lifting
Pick one OP, hard to do both if you compete any at all, sucks the donkey dick cutting the weight you just gained to make your weight class
Logan Cooper
I did BJJ and weight lifted for 3.5 yesrs but shortly after making purple. I just got back to both lifting and BJJ in may and I’ve been doing the following routine.
My BJJ schedule varies each day by class i can make and I planned my lifting days for days low in BJJ.
>Monday
Gi 6:30-8
>Tuesday
Gi 6:30-7:30 then lift
>Wednesday
Nogi 6:30-9:30
>Thursday
Gi 6:30-8 then lift
>Friday
Gi 6:30-8
>Saturday
No gi 8am-11:30am lift at 5pm
>Sunday
Gi 8am-1pm
My lifting routine is
Day A
Squat
Bench
Deadlift
Pendlay row
Weighted pull ups ending in dead hang
Weighted dips
B
Front squat
OHP
Power clean
Weighted chin ups
Face pulls
Light rotator cuff exercises
Dumbbell farmers walks
Lifting has a much bigger impact on BJJ if done first then BJJ has on lifting. This is my first time writing on my free work iPad so I might be fucked the format and words up.
Jaxon Morgan
Fucked they first sentence up should be
>Shortly after making purple I fucked my knee up (I got hit by a car that ran a red light).
Angel Thomas
Shodan judoka here. I do a variant of 5/3/1 BBB with pendlay rows and power cleans. I do this 5x a week and still have gas in the tank for judo
Landon Thompson
OP here, this is what I'm looking at
Mon: BJJ at 6, lift at 10 DAY A
Tues: muay thai at 6 (just for shits and giggles), lift at 10 DAY B, BJJ at 5:30PM-7:30
Wednesday BJJ at 6, cardio / hiit at 10 or whenever
Thurs: MT at 6, lift DAY A at 10, BJJ at 5:30
Fri: BJJ at 6:30, lift DAY B at 10
Saturday cardio at 7, BJJ at 11
sunday cardio at 10, maybe some lifting, then BJJ in afternoon.
Mason Carter
the day A day B is listed here
Workout Day A – Cardio & Upper Body Emphasis
12 minutes Stairmaster on a ‘rolling hills’ setting (i.e. ///). Don’t cheat by holding onto the side rails at all; you won’t be able to go as hard, but it’ll be a truer cardio workout
4 sets barbell bench press, 8 to 12 repetitions per set. The first set is a warmup lift with half your final weight (or less). The next three sets are working sets where you go just about to failure.
3 sets of pull-ups, as many repetitions as you can. The first set is with your palms away from you, the next set is with your palms towards you, the final set are parallel grip pull-ups with your palms facing each other.
2 supersets of bodyweight dips and barbell curls (dips, curls, dips, curls) to failure
1 set of straight-legged crunches for abdominals
1 set of hyperextensions for lower back
1 set of neck extensions with a harness
Stretching
Workout Day B – Cardio & Lower Body Emphasis
15 minute jog at 1 to 2% incline and a steady speed. The pace should be easy initially but should be getting difficult towards the end
4 sets of barbell squats: 8 to 12 repetitions per set. The first set is a warmup lift using half your final weight (or less). The next three sets are working sets where you go harder.
3 sets of dumbbell lunges. The first set is forward lunges. The second set is backwards lunges. The final set is walking lunges.
2 sets of ‘vanity’ exercises of your choice: e.g. lateral raises for your shoulders, calf raises for your lower legs, etc.)
1 set of bent legged crunches for abdominals
1 set of hyperextensions for lower back (don’t go super hard on these if your squats were heavy)
1 set of neck extensions with a harness
Stretching
Jace Butler
or should I adjust it so that tuesdays and thrusdays there's no lifting as to not affect my BJJ in the evening
Brandon Brooks
Brown belt boomer world champion here (masters worlds lol.) Assuming you're not an AoJ prodigy who is still competing in adult pretty much any lifting program will work ideally.
Squat + a hinge movement exercise like deadlifts + bench + dips + pull-ups/chin-ups split however you like doing each twice a week will put you above everyone at masters worlds. There are some roidfags who are very strong but they always seem to be slow and have poor technique. Lifting at all is a huge advantage.
In adults it's different because you face people who are the total package. In that case if you want to be competitive you're going to need to program specific to your needs.
Alexander White
masters is 40+ right?
Levi Martin
I compete 3-4 times a year. grat's on the worlds brother. best I got was state champion in my division :( I don't compete in masters yet though, and I dont intend to until I am too injured to compete in adults, fuck masters. I'm only JUST 30 too. won gold at grappling industries In that case if you want to be competitive you're going to need to program specific to your needs.
this is the case, where would I find suchg a specific program
>masters is 40+ right?
30+
Jacob Long
You need to roll more. lifting is useless for your bjj under 4 times a week.
Jaxon Cook
BJJ bros can you give me some advice?
>start training together with best friend a year ago
>we both get our first stripe in December
>take breaks, he doesn't
>he trains consistently and gets a lot better, I don't
>he wrecks me during rolling every time despite being much lighter
>at the seminar yesterday I got two more stripes "as reward and for motivation"
>friend didn't attend yesterday, but today
>today friend only gets one stripe
So now I have 3 stripes and he only has 2, despite us both starting at the same time, and him training much more often and making a lot more progress.
I know my friend is demotivated about it, and I think it's unfair
Should I bring it up with my coach? Or would that put me on a black list?
Josiah Jones
What's your job OP? that sounds fucking ace.
Cameron Sanders
Hey mate, I just turned 34, tried BJJ off and on over the last 10 years but never had a gym near where I worked/lived until now.
I'd love to do it, but am I being stupid thinking my back can handle being a white belt?
Adam Ward
I do judo and find heavy squats, deadlift, rows and ohp has greater carry over to ne waza
Work arms and abs, also grip.
Lucas Hughes
Judoka here, trouble balancing lifting and judo. Couple questions
1. Do you lift on judo training days?
2. and if so, do you do it before or after?
Caleb Clark
youll be fine dude.
Ayden Martinez
Prawn fisherman in Australia. I make $60,000+ a year, do 8 fortnight trips to sea, and about a fortnight's maintenance twice a year. all up about 22 weeks work a year, 28 weeks a year off. it's comfy. I literally don't work december, january or febuary. not one day in summer. I also don't work in october or november. comfy as fuck. Hard, dangerous work, but the lifestyle is ace.
Connor Foster
yeah that's a nice sentiment but it's not reality
you'll just get inferior results with more time spent, it makes no sense to lift 6x a week when your primary focus is BJJ
Tyler Kelly
Check out Tactical Barbell (both the Strength and Conditioning)
It's designed for multi attribute athletes like tactical types, first responders, combat sports athletes, etc.
Charles Parker
Judoka here, I do PHUL program, and Wednesday and Saturdays I do judo and it seems to work for me. Personally I think we need to know how often you do BJJ/judo to give any advice.
Alexander Butler
>wasting money on BJJ
>not doing something practical like boxing
John Morales
Also I did do lifting before judo a couple of times and usually it went fine, but it might depend on the dojo/weight lifting you do.
Colton Powell
>i-if you got in my guard I'd mess you u-AHHHHHHH
Nolan Jenkins
Are you me?
Oliver Scott
Both 5/3/1 and juggernaut method are aimed towards athletes.
Asher Murphy
the stripe system is so dam stupid. I understand people in NA wanting to have something out their money but it's so stupid having timely promotions for martial arts. if you're ready your master will give you the next belt, just apply yourself and it will come, don't worry about time, worry about not being embarrassed by someone who's less graduate than you, worry about learning the things properly.
I've got my BB back in Brazil and now live in canada. I have given a thought or two about having my own gym but this type of mentality people have around here just sets me off.
Luke Ward
Should be noted that grip training is EXTREMELY important. You need to be able to grab someone's limb and hold it for minutes.
Leo Harris
why is latex so fucking hot