Strength training and BJJ Strength training and BJJ

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Thread: Strength training and BJJ

  1. #1
    Join Date
    Feb 2009
    Posts
    9

    Default Strength training and BJJ

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Well in a year i was able to go from a very fat 247 lbs to a pretty lean 170 lbs, but now I think its time to add some unbridled strength to my jiujitsu game. Anyways this will make me record what I'm doing so that I have log of hopefully will be my gains.

    As of right now this is my 3rd week strength training

    Bench.......155x5
    Squat........205x5 (working on form still...weight goes up easy)
    Deadlift.....295x5 (again form is coming along)
    SOHP........115x5
    BOR..........105x5 i think itll be up next time i do them

    feel free to comment, anything that will help

  2. #2
    Join Date
    Feb 2009
    Posts
    9

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    jiujitsu in the morning, my knee was bothering me from a toehold from saturday, but at night it went away with the ass kicking i was receiving. all i gotta say is fuuuuuuuuuuuck I'm exhausted just got my blue belt tonight in jiujitsu last 10 mins of class was getting a fresh guy thrown on me every 30 seconds, well jumping on top of me would've been probably a better description, but before that, they had me rolling nonstop for 45mins with all the higher belts pretty much.

    Another side note, both my ears are fucking killing me but i hate ear guards.


    well lets get to my strength training i did before that

    SOHP
    95x5
    105x5
    115x5
    115x5
    120x5 (had to push press the last rep and it was a battle)

    Deads
    225x5
    295x5
    300x5
    300x5
    305x4 just couldn't get the bar to clear my knees

    squat (remember still getting comfortable with the weight)

    95x10 with a 3 second pause at bottom
    135x5
    185x5
    205x5
    205x5
    205x5 it all went up easy and i felt a lot more comfortable maybe i should really go at it now

    mixed up with some chin ups and pull ups

    curl grip
    11x2

    the opposite of curl grip (not sure what to call it)

    7x3

    bodyweight before jiujitsu tonight 178 bodyweight after jiujitsu 171. (thats 7 lbs in 1.5 hours).

  3. #3
    Join Date
    Jul 2007
    Posts
    21

    Default

    Congrats on the Blue Belt!

    Sounds like you have a good routine for gaining some good functional strength. I would also incorporate some grip training. Whether it was towel pullups or a nice gripper like a vice gripper.

  4. #4
    Join Date
    Feb 2009
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    9

    Default

    bench
    90x5
    135x5
    140x5
    145x5 assisted on last rep
    140x5

    squat

    135x5 with 3 second pause at bottom
    185x5
    205x5x3 felt like i was trying to fuck godzilla coming out of the hole at the bottom so wasnt going for a pr tonight still recovering from mondays blue belt affair(guess im a pussy)

    BOR

    95x5
    105x5
    115x5 felt like i was rounding my back so i went back down
    105x5x2

    after that 1 hour of muay thai and then 2 hours of jiujitsu

  5. #5
    Join Date
    Feb 2009
    Posts
    9

    Default feeling shitty gonna take a break

    im thinking i just need a day or 2 recover and the weekend is for that unless i decide to do jiujitsu tomorrow on saturday

    SOHP

    90x5
    110x5x2
    105x1

    deadlift

    225x5
    295x5x2
    345x1 <--PR and first time going for a 1RM

    Squat

    95x10 with 3 second pause at bottom to stretch
    185x5
    200x5x3

    cut out pull ups/chin ups/towel pull ups

    i cut my workout short to do some muay thai but ended up going home i could barely hold my arms up for bag work then didnt feel like getting my ass kicked when i sparred and then didnt feel like being someones grappling dummy during jiujitsu tonight, just gotta rest

    bodyweight of 172, kinda torn between eating a fuckload and packing on what i can and trying to maintain weight because i got a tourney coming up on the 21st and id like to do middle weight which is 173 cut off.

  6. #6
    Join Date
    Feb 2009
    Posts
    9

    Default more info

    bench

    135x5
    140x5x2
    145x5x2 (needed assistance last rep with both i will get this fucker fucker soon)

    squat

    im reevaluating my squat technique

    135x5
    155x5x4

    Heres what was said by the person whose helping with my lifts. My depth is great but he said with my flexibility when im hitting the bottom im too loose because im so flexible. Im pretty much ass to my calves though, person whose helping me said thats really good because its very natural position to come out of.

    rows

    95x5
    100x5
    105x5x3


    did an mma conditioning class afterwards then i did 2 hours of jiujitsu after that

    bodyweight after getting rehydrated 175

  7. #7
    Join Date
    Feb 2009
    Posts
    9

    Default also

    thinking about investing in some COC for grip strength

  8. #8
    Join Date
    Feb 2009
    Posts
    100

    Default

    Quote Originally Posted by Str4bjj View Post
    thinking about investing in some COC for grip strength
    Try throwing your gi top over a pullup bar and doing pullups hanging onto the collar. I used to be a S&C coach for a BJJ/MMA gym and my athletes there seemed to have some good results from this drill.

  9. #9
    Join Date
    Feb 2009
    Posts
    9

    Default

    pretty much everyday i do arm only rope climbs my grip is really good, just trying to bring it up a notch

  10. #10
    Join Date
    Feb 2009
    Posts
    9

    Default

    starting strength coach development program
    sohp

    95x5
    100x5
    105x5x3

    deadlift

    225x5
    245x5x3

    squat

    135x5 with 3 second hold at bottom to stretch
    185x5x4 making sure my depth was amzing

    pullups/chinups

    repped out eachx3 which around 10

    hanging pikes

    3x10

    muscle ups

    4x3

    3 rounds of squat press with 15 lbs of tabata

    hour of muay thai
    2 hours of jiujitsu

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