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Jui Jitsu and weight training?
Posted on 3/26/18 at 11:14 am
Posted on 3/26/18 at 11:14 am
After a couple year break where I’ve just been lifting 3/4 days a week, I’ve recently started back taking a MWF BJJ class at 6:30am. As you can imagine I’m gassed at the end of it. I’m trying to figure out how to keep lifting and doing BJJ?
My initial thought was I’d do class MWF and Lift T/Th until I get to where I’m not dead after BJJ class.
Anyone else have advice on how to juggle the two? Also I have to work out am bc I have 3 kids and they have something every afternoon.
Also anyone have a diet tips? When and how much to eat, etc? Tia
My initial thought was I’d do class MWF and Lift T/Th until I get to where I’m not dead after BJJ class.
Anyone else have advice on how to juggle the two? Also I have to work out am bc I have 3 kids and they have something every afternoon.
Also anyone have a diet tips? When and how much to eat, etc? Tia
Posted on 3/26/18 at 11:54 am to PT24-7
Fatigue management is a major concern there.
Looking at an AM only workout schedule, it doesn't seem like you have much choice other than Tues/Thurs if you have BJJ MWF.
First recommendation would be keep lifting to a full body routine with 4/5 compound lifts 2x a week. Example would be bench or OHP, rows, squat, RDL. With a 2x a week lifting split, exercise variety is not your friend, bc that will just layer on volume when you are already tired.
If you feel up to it, you can get decent bang for your buck supersetting the antagonistic movements. I.e., do bench/row 5x5, then move to squat/rdl 5x5.
I would heavily autoregulate your intensity until you have a good sense of how it will affect you.
Looking at an AM only workout schedule, it doesn't seem like you have much choice other than Tues/Thurs if you have BJJ MWF.
First recommendation would be keep lifting to a full body routine with 4/5 compound lifts 2x a week. Example would be bench or OHP, rows, squat, RDL. With a 2x a week lifting split, exercise variety is not your friend, bc that will just layer on volume when you are already tired.
If you feel up to it, you can get decent bang for your buck supersetting the antagonistic movements. I.e., do bench/row 5x5, then move to squat/rdl 5x5.
I would heavily autoregulate your intensity until you have a good sense of how it will affect you.
Posted on 3/26/18 at 12:14 pm to PT24-7
quote:
MWF BJJ class at 6:30am. As you can imagine I’m gassed at the end of it. I’m trying to figure out how to keep lifting and doing BJJ?
I train BJJ and lift too but I lift in the AM and train BJJ in the PM. I see that you can only train mornings and I doubt even when you get your cardio up you will feel like lifting after jits. In fact, I strongly encourage you not too since you are going to end up injuring yourself and taking yourself out of the game for both. You pretty well answered your own question though, lift on your non-jits days. Also, can you lift on the weekends?
I actually only do weight training that incorporates a cardio element into it other than really squats, deads, and db bench work and always do cardio at the end of lifting.
Posted on 3/26/18 at 12:51 pm to MWP
Thanks for the replies. I think y’all are both dead on. I had hoped that I would have enough energy left after am rolling to lift for 30 min after but man I don’t see it happening. I think I’m going to try the following:
M: BJJ
T: push/pull/arms
W:BJJ
Th:legs/shoulders
F: BJJ
I’m worried about not lifting enough and losing some strength that will in turn hurt me in BJJ. I’m not jacked by any means (5’11” 180lbs) but I’ve managed to gain strength the last couple years (upped bench from 225 to 315) and would hate to give back all that hard work.
M: BJJ
T: push/pull/arms
W:BJJ
Th:legs/shoulders
F: BJJ
I’m worried about not lifting enough and losing some strength that will in turn hurt me in BJJ. I’m not jacked by any means (5’11” 180lbs) but I’ve managed to gain strength the last couple years (upped bench from 225 to 315) and would hate to give back all that hard work.
Posted on 3/26/18 at 2:07 pm to PT24-7
I'd keep an open mind as to once/twice a week for bodyparts depending on fatigue.
That's the only thing I could see biting you with Tues/Thurs, that once a week can be too low frequency for maintaining gains.
That's individually dependent, though. The upside of 2x a week per bodypart in a full body circuit is you get more frequence and can theoretically decrease intensity and maintain. The downside is volume vs the BJJ.
Some people maintain on one day a week, some people need more. I'd experiment with both a bit to figure out which camp is best for you.
That's the only thing I could see biting you with Tues/Thurs, that once a week can be too low frequency for maintaining gains.
That's individually dependent, though. The upside of 2x a week per bodypart in a full body circuit is you get more frequence and can theoretically decrease intensity and maintain. The downside is volume vs the BJJ.
Some people maintain on one day a week, some people need more. I'd experiment with both a bit to figure out which camp is best for you.
Posted on 3/26/18 at 3:34 pm to Rep520
quote:
once a week can be too low frequency for maintaining gains.
There is a fence you need to be on with BJJ because at some point you will have to decide which is more important, lifting or becoming better on the mat. Then what supplemental training is going to get you there. The main thing you need in jits is stamina and flexibility. Strength helps but generally only when you are going against someone just as skilled as you are and you have to sometimes use a little brute force to get out of submission.
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