weightlifting for BJJ

[dmac00]

I train 2 days a week in BJJ. I go to the gym the other 3 days. I am looking for a workout to follow that will compliment my Ju Jitsu training. I have read some articles on using kettleballs, but I do not have access to them. Can anyone share their workout program. Mon, Wed, Fri.

dmac00

[TheMachine]

2 fullbody routines a week would suffice

[dmac00]

Can you give me an example of a workout!

[YODA]

Squat
Bent leg deadlift
Flat bench press
Chins
Shoulder press

[Freeform]

Hey Dave, I'm thinking of running a search to find out how many times you've posted that exact post ;)

Yeah, what Yoda said. Plus look at

www.trainforstrength.com

for some bodyweight exercises to add to your routine.

Col

[YODA]

Originally posted by Freeform
Hey Dave, I'm thinking of running a search to find out how many times you've posted that exact post ;)

Yeah, what Yoda said. Plus look at

www.trainforstrength.com

for some bodyweight exercises to add to your routine.

Col

"Truth does not change according to our ability to stomach it."
- Flannery O'Connor

:D

[andycartland]

I find it tricky to do 3 full gym sessions a week plus 3 sessions in the dojo. Last time I did it, it resulted in a seriously bad neck which put me out for a week. Id recommend 2 gym sessions...for me the problem is that there is so much impact in Jiu Jitsu- if you combine this with the gym you can really antagonise joints. Now I do two days in the gym. I dont concentrate on particular body parts like before- instead I do a complete work out.

Typical work out is

Barbell curls x 3
Hammer curls x 3 / preacher curls
Flat bench x 3
Supine Flyers x 3
+ 2 or three excercises on the legs.

I work shoulders and back in on other days but these are my core excercises. As for amount of reps...I personally vary stuff but tend to go for between 6-10 reps per set. Higher weight and lower reps should build muscle.

A good Jiu Jitsu warm up a few times a week with press ups, sit ups and aerobic work will also supliment. Don't over do or you won't be able to do anything at all. This is all pretty standard advice and will vary a lot from person to person...age is an important factor I would think.

[Freeform]

I'd have to disagree Andy. You seem to be doing isolational exercises where the compound set that Yoda recomended, IMHO, is better for MA training. I feel this is because they build better core strength, are more practial in regards to specificity and in MA we very rarely move a 'singular muscle'.

Just my opinion.

Col

[andycartland]

I know what your saying but Bench press and barbell curls are hardly isolated? The hammer curls. preacher curls and flyers are more so of course. To be perfectly honest different things work for different people. I used to take a diary into the gym and monitor improvement over a period of time and this is what I found worked best for me.

Another thing I would say is that variation is important in any regime- shocking your muscles. I would chuck squats and dead lifts in but can't do at the moment because it seems to bug*er up my back and neck.

I would say chuck in some chin ups/heaves once in a while. Each to their own!

[Freeform]

I agree with the bench press, what do you mean barbell curl? Like a bicep curl? If so if your doing them right then it is an isolational exercise.

Vartiation is good! Don't follow the same routine all the time, mix your sets up, but try to follow the high, middle, low (or reverse) method to allow for recovery.

Also I find its to easy to 'cheat' with isolational movements to get that last rep out. If your stuck for time the compound lifts are great because you are exercising a greater number of muscle groups.

Cheers,

Col

[andycartland]

As bicep excercises go Bicep curl using barbell is not isolated. I suppose by definition you could say any bicep excercise is isolated? However (without going into precise muscles used becasue without a book I cant!) it does use a load of range of muscles as opposed to other curls using dumbells such as preacher curls or hammer curls. I would also argue that just because MA's use compound movements it does not follow that isolated exercises have no worth. Anyway- nothing really more to say on this one... I do agree with you in general. You could argue in a number of directions. eg some body builders wont do flat bench press due threat of injury. I've surfed so many sites and heard so many differing opinions on how to build muscle.

Anyway- Im off- take care.

Andy

[Dale]

I train 2 days a week in BJJ. I go to the gym the other 3 days. I am looking for a workout to follow that will compliment my Ju Jitsu training. I have read some articles on using kettleballs, but I do not have access to them. Can anyone share their workout program. Mon, Wed, Fri.

dmac00

Hey there there is a guy (Jon Hinds) former strength coach for the La clippers and former gold medalist at the pan am games in BJJ. He runs a Gym in madison wisconsin call the monkey bar. He's a nice guy and if you did a web search I'm sure you could track down his website and give him and emal


Dale

[faster than you]

chins, chins, chins...so many variations.

[Colucci]

I train 2 days a week in BJJ. I go to the gym the other 3 days. I am looking for a workout to follow that will compliment my Ju Jitsu training. I have read some articles on using kettleballs, but I do not have access to them.
There's nothing special about kettlebells. They're one specific tool, which can be easily and sufficiently replaced (for the most part) with barbells and dumbbells. I'd suggest super-basic workout plan #73:

Monday, Wednesday, Friday: avoid doing the same exercise 2 workouts in a row.
-Some kind of "leg" movement (squat, deadlift, lunge or step-up) 6x4
-Some kind of press (flat bench, incline bench, dumbbell flat, dumbbell incline, standing military press, standing DB press) 5x4
-Some kind of pull (Barbell row, DB row, pull-up, chin-up, power clean) 5x4
-Some kind of wicked "core" movement (farmer's walk, turkish get-up, full contact twist, saxon side bend, side bend, weighted exercise ball crunch, etc.) 4x4

As bicep excercises go Bicep curl using barbell is not isolated. I suppose by definition you could say any bicep excercise is isolated?
Well yes it is, there's not much debate to it. An isolation exercise is defined as a movement which occurs at one joint. The barbell curl, done properly, only has movement as the elbow joint, hence, it is an isolation exercise. If we're talking about a power curl, which uses more body swing, and has movement of the shoulder, elbow, waist and/or knees, then that's another story, but few people doin power curls on purpose. Most start out trying to do strict curls, and then have technique degrade.

I would also argue that just because MA's use compound movements it does not follow that isolated exercises have no worth.
We've been through a half-dozen or so threads over in the Health & Fitness section of MAP addressing this myth. I'd suggest hopping over and checking some out.

[TsukinoKage]

Thing is, there are a dozen of other very useful (for MA/BJJ) compound exercises that use the biceps. Here are some:

Chin ups/Pullups

Seated Rows

Bent Over Rows

The bicep in essence works with the lats to create pulling motion with your arm. This is very important in grappling/BJJ, where there is a lot of tugging on your opponent. The most applicable/direct exercise would probably be rows, which make use of the biceps.

Basically, in general 3 very important lifts for an Martial Arts:

Squat for legs

Deadlift for back

Bench Press for Chest/triceps

[ANVIL]

Squat
Bent leg deadlift
Flat bench press
Chins
Shoulder press

the above almost sums up my weights - i don't do shoulder press though, but i add dips. also i alternate between deadlift and squats. i do weights twice a week.

[sliver]

I'm personally a big fan of body weight resistance exercises. I do three different kinds of pull ups (hammer, narrow, very wide), as well as dips and various types of push-ups quite a bit. I do three sets of each exercise to muscle failure and keep working to do at least one more than I did the last time I did the same exercise. For legs I do squats and a lot of running up and down hills (does wonders for the gaurd). I've had very good gains in strength using this program as well as muscular endurance. As they say, it's not just who's stronger at the begining of the fight, it's who's stronger at the end. Also, these exercises tend to use larger groups of muscles in coordination. Weights are great, but I've personally found my best results by getting better at moving my own body weight around. Good luck.