jonno888
First Post
Hi all,
I am trying to put together a program that allows me to train jiu jitsu arts 2 - 3 times a week, at relatively high intensity, while also building strength and muscle.
I've tried doing beginners progressive overload strength programs before, which have been great, but I found toward the end of the program when the weights are becoming very challenging, I'm way too gassed out to train jiu-jitsu and I end up doing badly at both activities
So, my idea is to take a beginners progressive overload program, and stretch it out over the course of a week with the hope that by doing 1 or maybe 2 exercises a day, I will leave enough energy in reserve to train jiu jitsu. I've experimented with this approach a little, and it seems to be an improvement.
The following are the exercises that I like to do:
- Barbell deadlift
- KB clean and press
- KB Swing
- Barbell or KB benchpress
- Bodyweight pull ups.
- KB rows on the bench.
- Barbell low bar squat.
- For vanity: KB Towel curls.
My question is basically this: How should I design a program involving these exercises, which allows me to traing jiu jitsu regularly. I still want to make strength and hypertrophy gains, but need to balance recovery. I really want to make progress in deadlift, bench and over head press movements as well.
Anyway, I understand what I'm asking via this forum is a lot, and there are many variables to consider, so I'm keen to hear how others might approach this problem.
Thank you.
I am trying to put together a program that allows me to train jiu jitsu arts 2 - 3 times a week, at relatively high intensity, while also building strength and muscle.
I've tried doing beginners progressive overload strength programs before, which have been great, but I found toward the end of the program when the weights are becoming very challenging, I'm way too gassed out to train jiu-jitsu and I end up doing badly at both activities
So, my idea is to take a beginners progressive overload program, and stretch it out over the course of a week with the hope that by doing 1 or maybe 2 exercises a day, I will leave enough energy in reserve to train jiu jitsu. I've experimented with this approach a little, and it seems to be an improvement.
The following are the exercises that I like to do:
- Barbell deadlift
- KB clean and press
- KB Swing
- Barbell or KB benchpress
- Bodyweight pull ups.
- KB rows on the bench.
- Barbell low bar squat.
- For vanity: KB Towel curls.
My question is basically this: How should I design a program involving these exercises, which allows me to traing jiu jitsu regularly. I still want to make strength and hypertrophy gains, but need to balance recovery. I really want to make progress in deadlift, bench and over head press movements as well.
Anyway, I understand what I'm asking via this forum is a lot, and there are many variables to consider, so I'm keen to hear how others might approach this problem.
Thank you.