will do, thanks for the info:)
This is in my opinion the key issue you have REGARDLESS of program. This also explains why weightlifting sets you back. You struggle to eat enough to recover let alone grow.
You are rolling 6 hours a week and I am guessing going hard (even light rolling gets intense) so are physically moving weight anyways. Taking that into account and your issues with eating due to Crohns I would suggest something like 5/3/1 with 2 main lifts and supplemental work done twice a week. So something like
Day 1
Bench: 5/3/1 percentages + 5x5 with the first set
Deadlift: 5/3/1 percentages + 5x5 with the first set
A form of row: 3x15
Day 2
OHP: 5/3/1 percentages + 5x5 with the first set
Squat: 5/3/1 percentages + 5x5 with the first set
A form of row: 3x15
Maybe even do Hex bar deadlift (less stress on back + hand positioning is more similar to jiu jitsu gripping) and Close Grip bench press (replicates pushing someone off you more then with arms wide) instead of normal variation.
The above looks like not enough I know but lower volume will reduce amount you need to eat, leave you fresh for BJJ and you working full body twice a week,
Thanks for the hat tip! I’ve been off the mat for a little over two years due to COVID, but between my pre-2020 log and, even earlier, my sidecontrol blog, there might be something helpful.
I’d also give @kleinhound a read for his approach to training and grappling.
1 Like
I’ll check through your guy’s stuff, thanks for the info:)
1 Like
yeah full body 2x weekly sounds much more viable than my idea, I appreciate you taking the time to write that out for me:)
Not familiar with BJJ but wrestling. My brother in law is a top talent and consistently gets in top 3 in competitions in Europe. What most competitors lack is conditioning rather than strenght and size.
If you want size try hiking with a weighted vest and eating more. If you want to win get a world class conditioning and run a lot.
I would advise a 2 day per week lifting program
Squat, bench, row
Dl, chin, ohp
More volume with lower weight using it as a warm up, for example 2-3 sets and then add 2 heqvy sets of 5s or 3s. That should add enough apetite and muscle damage for growth.
1 Like
At the moment I’m doing
2x PW strength
Day 1 - squat & press 531 + light accessories
Day 2 - endurance
Day 3 - high intensity conditioning
Day 4 - endurance
Day 5 - deadlift and bench + light accessories
Day 6 - high intensity conditioning
Day 7 rest
BJJ sessions can be extra and just roll light & playful
Or roll hard and use them for high intensity sessions
1 Like
I just properly read your first post
You could cut out all the conditioning I mentioned with all the grappling you are doing.
If you wanted to do ‘extra’ conditioning I’d consider swimming/cycling/sled drags which won’t beat you up as much as running but still give a tremendous gas tank benefit
Strength work for me is super simple
Basic 5/3/1 with first set last if I’m feeling good
Accessories I try to do just one circuit with about 5 movements for high reps, like 3x20-50 reps which I took from tactical Barbell
1 Like
I mostly just do kettlebells now, but I built most of my strength with a very similar approach. Hit my 5/3/1 set, occasionally go for a heavy single but more often FSL. Then 50 reps on a couple of assistance movements or do a circuit on the cable machine.
I just never kept up strength training and grappling together. It was one or the other for me.
I’m also of the opinion that general strength developed from 5/3/1 and similarly basic programs is just as good as any purported grappling-specific strength training programs.
Just get strong, don’t overthink things.
Also a general observation as we get older… Most of the dudes I know who are 40 plus and can still bang with young bulls have pretty solid strength training backgrounds. Small sample size, but 400lb deadlifts are pretty common among my local grey-haired grapplers.
2 Likes
yeah that’s essentially where I’m at now, I love weights but I love grappling more and I’d like to do both without totally neutering one. 531 continually keeps popping up so I’ll be checking that out for sure.
yeah xD. gassing out has not been a problem for me, but that being said there is no such thing as having too much wind for your own good. I could definitely stand to gain more “conditioning.”
doing this do you feel your strength and size gains are adequate? I’m probably going to do 2x a week and if a structure like yours works I’d like to hop on it asap.
I think 5/3/1 is best described as a general strength training program. I also came to understand it as doing the minimum it takes to get stronger, which allows you to keep it up for years, which is how you end up as the strongest guy on the mats.
Once you’ve developed your strength potential a bit, grappling-specific stuff might have more benefit. One of the strongest black belts in my area is a 40-something wrecking ball who does a lot of grip-specific training that he posts on instagram, but this is a guy who already has considerable barbell strength, currently repping out 405 on the deadlift.
IMO you can get quite a bit stronger on 2x per week barbell lifting, especially if you don’t have any real strength training background. Your biggest issue will likely be recovery. You not only have to eat (and sleep) to recover from rolling, but also lifting. If you want to put on muscle, it means putting on weight, which means eating at a surplus.
It will all be worth it once you get upper belts complaining that you “used your strength” to tap them out.
1 Like
yeah thankfully I am naturally strong, but I see no reason not to get stronger if I am able to. I have never done a strength training program all my lifting has been for bodybuilding purposes, and if getting stronger will get me bigger as well as stronger then I will take that approach because what I am doing now is not working xD.
Difficult to say, I got strong and conditioned long before I grappled, and then I was prioritising strength. I’m able to maintain most of it with two days, and slowly building up. Size really comes down to getting enough calories. I believe you can grow with the above layout given sufficient calories
1 Like