Overhead press
Deadlift
Squats
Rows
Pull ups - people have said these in particular really have translated into an increase in BJJ
Everything else:
core
rotation
work capacity - 45 min HIIT workout
carry
workout
What is a weightlifting workout plan for BJJ
Weekly plan.
What do you actually do each day? Mostly what I feel like. I use the topics as rough guides. I do some sort of warm up, but whether that is bike, walk, run, low weights, light weight good mornings, or body weight movements to limber up, all depends on how I feel that day.
The topics, like I said, I use as rough guides for the movements. Generally 5x5 on the heavy days, 4x10 on the light and fast and explosive days.
In between sets, I do some sort of core workout. But whether that is sit ups, flutter kicks, leg raises, planks, or crunches, again, depends on how I feel.
The important part is to keep it fun and enjoyable.
Day 1- Monday - Lower Heavy
5x5 (5 sets of 5)
-
Warm up - body weight stuff, bike, good mornings
-
Squat - back squat (alternatives: zercher squats, front squat, split squats)
Deadlift - deadlift (alternatives: straight leg deadlifts) -
In between sets:
Twist - med ball twists, throws, barbell twists
Core - sit up variations, planks
Day 2 - Tuesday - Upper Heavy
5x5
-
Warm up - body weight stuff, bike
-
Push upper body - bench incline 45 degrees (bench, overhead press, z press)
-
Pull upper body - bent over rows (deadlift rows, dumbbell rows, flys)
-
In between sets:
Pull up hangs
Core - sit ups, v ups, leg raises, flutter legs, side crunches, crunches, touch ankles, wall sits, planks
Day 3 - Wednesday - Lower Fast
4x10, unless otherwise specified
-
Warm up - bike
-
Kettlebell swings - two handed, one handed - 10x10 mins
-
Fast zercher squats
Fast back squats -
Hip thrusts
Fast deadlifts -
Running
Jumping
Sprints -
In between sets:
Core
Pull ups - assisted or weighted
Day 4 - Thursday - Upper fast
Upper fast, rotational, core days
4x10, unless otherwise specified
-
Warm up
-
Pushups - clap pushups, explosive styles
-
Fast bench
Fast overhead press
Fast incline bench
Fast reverse grip bench -
Farmers carry
Front rack kettlebell -
Sandbag carry
-
Med ball slams
-
Pull ups - weighted, weight assisted
-
In between sets:
Core
Summary
In general, keep it fun and enjoyable.
Enjoy that you get to move your body.
The specific day workout is important, but the long term consistency is the most important.
Warm up adequately and stay healthy, strong, and flexible.
joy series: running a half marathon
this weekend i ran a half marathon and i did not train well for it. i stopped training about 2 months ago and i finished with in 1:56:38, which is about a 9 minute average pace. i felt good. had i trained for two months, properly, and worked on it, i may have run faster. i may not have run faster. but i did not really earn it.
as weird as it sounds, if i could go out and run those times, regularly, without training, i think it would get kind of boring and empty. the challenge is the challenge, the path is the reward.
the struggle is guaranteed; love the journey.
it is a cliche because it contains a profound truth. when you are working in and out of love, that is the way to go. that does not mean that it will be all easy, but it is the sustainable path.
a sustainable path is fascinating. maybe you have been popular, or an outcast, or a scholar, or a writer, a fighter, a musician, an artist, a movie buff, an athlete, a counselor, or a good friend. some of these come and go, some for longer than others. my goal right now is to figure out what i like doing, the things i like doing, and continue to do them.
i want to stop yo-yo-ing from running to not running, to being in shape, then not being in shape. there is something special about being about to continue things and mix it up. sure it does get boring after a while to do the same thing, but it could also be the way to go.
it has been challenging. what activities do you do that you like?