LatsMakeTheMan

Hey guys,

I'm trying to come up with a strength-building routine that I can do in conjunction with BJJ training. At the moment I'm doing BJJ twice per week, so I'm trying to build the routine around that.

I should add that while I am looking to get stronger, I will not be dedicating myself fully to powerlifting, as I want to do a lot of cardio and endurance training as well.

Here is the routine I have put together, but I am very open to any suggestions:

(About 3 minutes rest between sets)

Monday:
-Squat 3X3
-Pullups (3-4 sets of 3-8 reps)

Tuesday:
-Bench 4X5
-Shoulder presses (3-4 sets of 4-8 reps)

Wednesday:
-BJJ training

Thursday (Miscellaneous lifting day):
-Calves
-Forearms

Friday:
-Deadlifts 4X3
-Triceps (Close-grip bench, dips, overhead extentions....probably about 6 sets total)
-Biceps (Curls, hammer curls)

Saturday:
-BJJ training

__________________
Super Saiyan in training.....

My MySpace account....come love me:
http://www.myspace.com/eric2080

DarkFalcon

Don't know much about powerlifting or BJJ but I am interested in learning about BJJ. How long have you been doing it and how can you tell a bad teacher from a good one?

LatsMakeTheMan

I've been doing it for a little over 6 months now.

The thing about BJJ is that belts are earned, rather than given. In a lot of other "McDojo's," they basically just promote you to the next belt level after you've attended so many classes and memorized so many katas.

In BJJ, you are promoted to the next belt level when your instructor feels you are ready. Usually you prove your level of readiness by winning tournaments and beating people.

What I'm saying is that when you see a purple, brown or black belt in BJJ, you KNOW they're good. Whether or not they're a good teacher or not can be another story, but you can't doubt the skills of someone who's earned a high belt level.

__________________
Super Saiyan in training.....

My MySpace account....come love me:
http://www.myspace.com/eric2080

bigDman

the routine looks good

My only comment is that its a little low in voulme for my liking, but you know what you respond to best

__________________
COME CHECK OUT MY JOURNAL

LatsMakeTheMan

You're right that the volume is pretty low. But as I said, I'm not really trying to follow a true powerlifting program. I'm hopefull that this will allow me to build strength while keeping up with my cardio and BJJ training.

__________________
Super Saiyan in training.....

My MySpace account....come love me:
http://www.myspace.com/eric2080

TAT 70

I think that thats true as a rule but i know of plenty of
cheque book purple/blue belts.
When i trained bjj i found this routine pretty good

TUES
SQUAT
DEAD
BARBELL CURL
CHINS USING A GI

THURS
FACE PULLS
SHOULDER PRESS
BENCH
TRICEPS

I fitted my cardio in around it.
I trained 3 x a wk gi & 1 or 2 x a wk no gi.
Good luck & i hope you do well.
BJJJ is the best real martial art there is .
:evil5:

Peaked_18

Monday looks good, on Tuesday you should probably lower the volume on the shoulder. Could do benching like 3x3 and some heavy dumbbell presses for 2-3 sets of 5-8 reps. Thursday really isn't needed, I don't know if your looking for a bodybuilder routine or not but your calves will grow doing heavy squats and walking up steps. And forearms could be something like basic grip work on training days for a few sets of whatever. On Friday, you could do deadlifts at 3x3 and then triceps extension with a barbell or dumbbell for 2-3 sets of 5-8 reps (after a warm-up). And biceps could be taken care with some curls of whatever for a few sets of whatever.

I don't know a whole lot about the way your training for Jiu Jitsu, but I understand sessions can be very stressful to the body and mind. I would take three weeks to full intensity and then take a week off doing half of what your doing now. For the 3x3, you can do 80% instead of something higher. And then keep reps high and sets low on the arm work and delt work.

2Ripped4U

Peaked is back eh?