I am just starting out in BJJ I have no experience. I am a avid strength trainer i usually train 5-6x a week soley in the weight room. I want to continue to train so i dont lose strength or much size, but want to add some combat to my weekly training. i wrote this program based off your book about modern strength and power methods.
This is just the intensification block as this is my next training block. The program is broken into three full body days one concentric one eccentric and one for speed. You mentioned in your book that isometric training should be used sparingly for 6-8 weeks at a time so i replaced with a speed day because i didn’t know if it would help.
Please take a look at what i’ve made and let me know if it looks good or what you would do different. I can upload the other two phases if you would like. Also can you address the use of isometric training, your book made it seem like something to do only if i am plateaued
Sunday BJJ
Monday concentric
Main lift 3 sets to a heavy double
Zercher squat 3x2
Shoulder press 3x2
Sumo deadlift 3x2
Accessories 2x failure each
Face pull
Towel pull ups
Push ups weighted
I don’t like to have an eccentric session the day prior sports practice
Too much assistance work, (especially on thursday) especially for an athlete. Most of the athletes I work with use 3 main lifts and one assistance exercise per session. Sometimes adding 1-2 very minor movements.
Using eccentric overloads wth a preparatory phase of slow eccentrics is a mistake.
130% on an eccentric is too heavy for most, especially if you have not been prepared for them
I have been doing slow eccentrics for 4 weeks now accumulating volume building up to this. These are not supposed to be slow eccentrics closer to the 2-3 sec side pure lowering ( i know i said 3-5). Would you throw away eccentrics completely in this program? If so should I ever program them?
I’m coming from a powerbuilding mentality with this which is why the accessories are most likely too high. Looking at the main lifts of each day how would you do it. (rough sketch not asking for a program.
Somewhat, I am brand new to the sport but have been lifting weights for about a decade. I have a very solid strength and muscle foundation that I am content with. I’m looking to maintain strength and size while doing bjj. I will compete at some point but it wont be until i am proficient at the basics.
I am a hard gainer and a quick loser so i am cautious about dropping too much volume.