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Training & BJJ

nate225

By nate225
in Bodybuilding & aesthetics

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nate225 Veteran member

nate225

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Went to BJJ last night and joined an hour rolling session!! After 3x3 minute rounds I was ready to spew, had a pounding headache and was gassed as f*@k!!! I did the whole beginner thing and grabbed so much my forearms pumped up & I could hardly move my fingers!

Had a great time - first roll I got wiped by the instructor, tapped out (gi choke) by a skinny 18 yo, I tapped out another young guy (choke), got tapped out by a skinny 20 yo (arm bar), I tapped out another guy (rear choke), and had a few good tussles with others.

Anyway I'm going to give this a shot over summer and reassess from there, plan is to do 2 days weights & 2 days BJJ. Anyone got any thoughts as to how I should structure my weight training??

Initially I was thinking 2 days - Upper / lower split, but then I thought maybe 1 total body & one implement day? Thoughts?

Really want to keep size/strength up as much as possible rather than turn into training to specific to BJJ, although if I ever decide to do a BJJ comp or MMA I'd go to more specific training.

Thoughts?

Nate

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nate225 Veteran member

nate225

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Whats up Nate, having a mid life crisis?

SM to cuddling other men! :pfft:

LOL - just wanted to do something different & get fitter over summer!

Matt, Jono & a few other SM guys have been doing BJJ and enjoyed it, so I gave it a shot last night and it was great fun!

Still plan to continue SM!

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nate225 Veteran member

nate225

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Im looking at getting into MMA in the new year when Ive got some solid hours, done some muay thai good fun!

Nate how bout a 3 day split similar to westside for skinny bastards?

mon: Me upper, wed: Me or De lower friday: implements?

Whanau to think about bro!

Kids have sports & are doing BJJ now, my girl competes in equestrian & gyms it, we have a lifestyle block to maintain & I want to finish the project car!! In essence I can only do 4 days!

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nate225 Veteran member

nate225

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Busy this summer bro! try a full body routine 2xpw pick a squat, push and pull and do some heavy work with it. CHeck out the chaos and pain blog. The dude gets a lot of shit but there may be some merit in what he preaches!

Sounds good, maybe something like:

Squat variant, Bench variant, Row variant, tricep/bicep

Dead variant, OH Press variant, Chins/LPD variant, tricep/bicep

and fit rear hammies/delt/rotators/core/calf in on either day? I think about it more!! Any help appreciated!

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crazyfacials Veteran member

crazyfacials

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You in Auckland nate? it might not be BJJ but we got an ex world sambo champion and judo blackbelt at our gym who is about your size (From the photos i've seen on bodybuilding.co.nz) if you'd like you can come to our dojo and roll around with him.... saved me from being slammed all the way to china each time we "spare" (it's actually just me being a human ragdoll for him :pfft: )

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nate225 Veteran member

nate225

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You in Auckland nate? it might not be BJJ but we got an ex world sambo champion and judo blackbelt at our gym who is about your size (From the photos i've seen on bodybuilding.co.nz) if you'd like you can come to our dojo and roll around with him.... saved me from being slammed all the way to china each time we "spare" (it's actually just me being a human ragdoll for him :pfft: )

Nah man I'm in HB! Sounds like you give him about as much trouble as I gave the instructor last night! :pfft: Unusual getting ragdolled by smaller guys, but just goes to show strength aint everything!

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nate225 Veteran member

nate225

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Yea looks good bro you could even superset the main work, to cut the time down in the gym plus add in a conditioning type effect to supplementthe bjj. I personally wouldnt worry about the small muscles excpt rotators and give it all on the core stuff.

Was thinking of supersetting tail end of each workout bro! Not to worried about conditioning for BJJ, I'm kinda using the BJJ for conditioning (pretty much doing 2 x 60 minute rolling sessions per week rather than skill drills, so pretty intense). If I decided to go BJJ/MMA as my main sport I'd go to a more supersetted (even 3 minute sets) approach to support it.

Cheers TT.

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Maximus Member

Maximus

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It really depends on what type of BJJ you are doing. I have trained at 2 BJJ schools and the latter conditioning is way harder. Strength at a higher level does not come into it. It is all about endurance, experience and positioning.

It is all about training smarter not harder, if you roll with a decent colour(purple, brown or black) they will draw you in and conserve their energy while you go mad trying to pass their guard and exhaust yourself. Just watch Eddie Bravo, Robert Drysdale, Renzo Gracie online, they guys are awesome.

Learn to be very flexible, keep your hips low, don't straigten your arms and watch your base and have patience with the other guy. If they are good, then strength will have nothing to do with it.

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PeterDolan Veteran member

PeterDolan

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I found when wrestling, that more than anything, that my shoulders gave me the most trouble during training from being weakened from my weights. Lower back and legs didn't give me much grief from memory and didn't effect my performance, even with the explosiveness of shooting legs etc

Just thought I'd add that, something to consider mate and enjoy it

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nate225 Veteran member

nate225

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Cheers guys!

I'm learning those lessons real fast Maximus! Passing guard is the focus for now - I've sorted the low hips thing in side control (which goes against instinct when you're the bigger guy!).

Working on conserving energy rather than trying to dominate with strength - have found that out the hard way!

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Dr Squat Senior member

Dr Squat

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Bro, my thoughts on a 2 day a week template:

Day 1- Bench (chest, triceps, shoulders, upper back, biceps)

Day 2- Squat and/or deadlift (posterior chain, quads, calves)

IMO 3 days per week would work better and then you can do a seperate shoulders and arms day. But 2 is workable. 2 days a week might see you in the gym for 75-90 minutes but again that's workable IMO.

I would do 3 week mini cycles for bench and squat/deadlift. Using the rest of the workouts to work on weak points.

For example bench day:

1. Incline bench- work up to a 3-5 rep max

2. Flat dumbbell press

3. Narrow grip bench press

4. Weighted dips

5. Upright rows

6. T bar rows

7. BB curls

Abs

Personally I like a shoulder pressing movement but there is a lot of pressing already. Mix it up bro.

Comments welcome. :)

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nate225 Veteran member

nate225

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Bro, my thoughts on a 2 day a week template:

Day 1- Bench (chest, triceps, shoulders, upper back, biceps)

Day 2- Squat and/or deadlift (posterior chain, quads, calves)

IMO 3 days per week would work better and then you can do a seperate shoulders and arms day. But 2 is workable. 2 days a week might see you in the gym for 75-90 minutes but again that's workable IMO.

I would do 3 week mini cycles for bench and squat/deadlift. Using the rest of the workouts to work on weak points.

For example bench day:

1. Incline bench- work up to a 3-5 rep max

2. Flat dumbbell press

3. Narrow grip bench press

4. Weighted dips

5. Upright rows

6. T bar rows

7. BB curls

Abs

Personally I like a shoulder pressing movement but there is a lot of pressing already. Mix it up bro.

Comments welcome. :)

I like it.

Was going for a full body workout 2xweek but can see the knees will take a beating squatting 2xweek plus grappling, likewise elbows with pressing twice & being arm barred every second round! :pfft: :grin:

What I might do is change "benching" for "pressing" and do what Nick & I did one offseason, rotating an OH Press & a bench movement as the first exercise every week (probably make these a ME 5RM & make all other sets reps from 5-8 for 3 sets).

Likewise probably do a squat variant week 1, deadlift variant week 2 as 5RM ex, then assistance from there.

Thoughts?

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nate225 Veteran member

nate225

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Got it....sry Im a bit slow Doc!

Will do three week mini cycles (3-5RM) with Chest ex then go to 3 week mini with Shoulder ex. Assiatance will be a mix of 5-12 rep chest and shoulder exercises.

Likewise with Sq/DL (3-5RM). Assistance will be a mix of 5-20 rep squat variants/ leg press/ DL variants/ GM variants.

I'll still probably superset some of the end stuff to save some time but anticipate 60-75 minutes.

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Dr Squat Senior member

Dr Squat

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Got it....sry Im a bit slow Doc!

Will do three week mini cycles (3-5RM) with Chest ex then go to 3 week mini with Shoulder ex. Assiatance will be a mix of 5-12 rep chest and shoulder exercises.

Likewise with Sq/DL (3-5RM). Assistance will be a mix of 5-20 rep squat variants/ leg press/ DL variants/ GM variants.

I'll still probably superset some of the end stuff to save some time but anticipate 60-75 minutes.

Personally, I like the mini cycles as it gives me a chance to hit a new PB. For me, it's all about breaking new ground. The 3 weeks is about right as it takes me a bit of time to get back into the groove. For example, let's say my previous best incline bench 5 rep PR was 180 kg. My 3 week cycle would be:

1. 170x5 (first week back, should be comfortable)

2. 175x5 (train within myself, make it easy and confidence high for next week.

3. 182.5-185kgx5 (new best)

At this point I would "tap out" and change the movement. You could then hit an overhead pressing movement for the next 3 weeks.

Just ideas bro. No magic bullet as you know.

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nate225 Veteran member

nate225

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Will trial it over summer - should be interesting to see how the body reacts & how the strength goes. Will measure & write up the trial, could give some insights for other athletes?

I suspect it will give you pretty good results. Will be interested to see.

Hopefully I can get guns like Fry! :grin:

Body compositions will be interesting with the cardio involved in rolling & the need to get through more in only 2 weights sessions.

Leaner, Stronger and one hell of a lot fitter is the aim!

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