I want to get bigger for grappling as I always compete a weight class or two above and compete in absolutes. I’m not a runt by any means but I am definitely not big(slightly over 6ft and weigh in at 195-205 depending on the day, compact torso and trunk and super long lanky limbs). I am 100% satisfied with my current level of strength but if I were to get stronger I would not complain:) I thought of doing a conjugate system but the problem is when I ran it I simply couldn’t recover and my body was falling apart. I train bjj 6x a week for 3 hours a day and it seems like any weightlifting at all can set me back on the mats. anyways I switched from a 4-5 day lifting pattern to a 2-3 day lifting pattern and it looks something like this.
upper body day:
-stretch warm up for 20 mins
-rear delt flies 3/5sets 8-12 reps
-ohp (bb or neutral db) 3/5 sets 6-12 reps
-seal rows(bb or neutral db) 3/5sets 10-12 reps
-horizontal press(floor press or pin press) 3/5sets 6-10 reps
-neutral grip pullups(sometimes towel grip) 5 sets AMRAP with pause at top and slow reps
-hammer curls 3/5sets 6-10reps
-triceps pushdowns or skull crushers(ez bar) 3/5sets 6-10reps
-forearm work(roller)
-abdominals (ankles to bar, Russian twists, penguins)
on days which I have low energy or I am not fully recovered I might cut out one of the presses or limit it to 3 sets with just the bar or 1 set at a moderate weight. on very high energy days I will add in another press and pull, generally superset it.
lower body day
-20 mins stretch and warm up
-hamstring curl(single leg at a time) 5 sets amrap
-ghr or back ups 5 sets weighted 10-12 reps
-DEEP Cossack squats(almost full split)5sets 8-12reps
-DEEP goblet or zercher squat 3/5sets 8-12reps
-DEEP hack squat 5sets 6-10reps
-sled calf raises 5 sets to failure
-10 mins stretch
on days when my knees are grindy i will cut out the goblet or zercher squats since they put more pressure on the knee than the others. and on a very high energy day i may add in lunges 5 sets.
grappling specific training
-3 sets towel farmer carries
-5 sets yoga ball squeeze and hold(with arms and legs)
-high bunny hops (length of a small lot and back 3 times)
-somersaults to jumps 3 lengths of of a small lot and back)
-dummy plexes 30ish times with variations
-dummy shots/hoists 20ish times
-sled pushes and pulls 3x
-agility training
I would GREATLY appreciate anyone wiser and more experienced critiquing this and recommending adjustments as if I am being completely honest I have little to no idea how to program for strength or sport. I do not want to sacrifice lifting for bjj simply because lifting is fun and I enjoy it, however bjj is the top priority so I am more than willing to adjust my lifting habits accordingly to ensure it causes the least amount of damage possible to my bjj.
lol. I see what you are saying, but my purpose in posting this was for feedback on my program, now if it’s shitty and 531 is better I’ll do that I was intending for a grappling specific program as opposed to one promoting general athleticism and strength(not saying that would not benefit me).
Jim Wendler (author of 5/3/1) says that being sport-specific in the weight room is a gimmick and I (just a BJJ brown belt hobbyist) am inclined to agree. Don’t think we can post links, but he has an article on his site about how to train 5/3/1 as an MMA fighter, which should be right up your alley.
you didnt post a program, you did write a long ass list of exercises… there is nothing about how and what is programmed week to week, month to month.
you calling a list of exercises a program, just takes us back to this :
Programs are planed and calculated for a reason.
Lists of exercises can be ANY, and they have very little use. In fact, in ones training progress, the list of exercises itself has very little to do with the progress he is going to get.
programming doesn’t have to be hard. 99% of the time braindead tier periodization, progressive overload, evolving rep ranges, and basic plateau breaking practices is all that’s needed to make any “list of exercises” a successful “program.” I was asking if the workout program listed made sense and was good.
it seems like you have the answers you were looking for…
i dont see what can i add when a person already knows whats best…
all im saying is - you posted a list of exercises… 531 is a program, with everything inculded and the author is actually known to be able to train somebody…
thats just my opinion.
Sorry this does not make sense a weight class above what? Don’t you compete at the weight class you weigh in as.
How much of the 3 hours is warm up, drilling and live rolling? (Specifically the live rolling)
But to answer your question. Your program looks like it’s too much with a lot of ‘Fluff’ volume.
Is your goal with this program to put on size, get better at jiu-jitsu, improve conditioning? Looking at the program it’s unclear.
By the way how good is your jiu-jitsu/ what belt are you?
In all honesty this is wrong on so many levels. There are reasons some are elite level strength coaches and others are people who ask online about their programs.
so to answer your questions
-I always compete a weight class or two above because I want the bracket with the most competitors possible, and where I weigh in at is right between weight classes (185 and 205/210) so I either have to cut(I don’t have enough fat to not have to lose water too) or just go up. Most times there isn’t many people in 205/210 so I go up to whatever the next weight class is and then do the absolute as well. I don’t mind rolling with bigger dudes and in fact prefer it because I know more tricks for that then opponents my own size lol.
-generally i warm up/stretch for a half hour not included in those 3 hours. generally 1 hour of technique/learning, an hour of drilling(positional), and then an hour of rolling.
-my goal would be to get bigger mainly, because even if I am as strong or faster than someone bigger than me, they are still bigger than me which gives many distinct advantages
-my jiu jitsu is pretty good but I’m still a beginner for sure, I’m a white belt but I have 10ish years of wrestling and like 5ish months of actual jiu jitsu training. I train exclusively no gi so belts matter less generally speaking.
how would you recommend I redo to eliminate fluff or useless volume? and yeah I’m no strength coach hence why I am asking on the internet lol.
How about competing in your weight class and not worrying about facing bigger opponents unless it’s the absolutes? And if you simply want to be heavier, just eat more. You aren’t going to gain much muscle if you are also training bjj 6 days a week for three hours.
not what I wanted to hear but a reality check nonetheless lol. I’m eating as much as I physically can that fits the confines of my diet(I have crohns which makes it hard to gain weight anyways). I do just fine in heavier weigh classes so I’ll stick with that because I’m already doing it. I want to get bigger regardless of whatever weight class I sign up for.
@Runefiend I’d recommend checking out @burien_top_team 's training log as well. He’s kept up productive lifting with grappling training as well or better than anyone on this site.
