marcelotine
Level 4 Valued Member
I would greatly appreciate your thoughts on the program below that I would like to try as a supplement to my grappling (BJJ practice).
My goal with the program is to develop strength, some hypertrophy, and to keep my body (joints, ligaments, tendons, muscles) strong and healthy. I am not looking to build the mostideal strength training program; I am only trying to build a program that will work for me with my grappling practice and my limited time, energy, capacity to recover, etc.
My weight lifting experience is limited: 3-4 cycles of PTTP, Faeleev's 8020 for 2-3 months, and two very very short and quickly aborted attempts at starting strength, and that is about it.
A secondary goal is to grow into and feel more at home in my new weight class (168 lbs and lower). Thanks to the little lifting I did (and the attendant eating!) during the early days of the lockdown, I outgrew my previous weight class of 154 lbs. Right now I am around 160-164 lbs and too small and weak for my new weight class, especially with those annoying people who cut weight
. My build is skinny (thin boned), but I have abdominal fat (in part, a genetic trait that runs in the men on the father's side of my family - I would be happy to get rid of that!).
I train BJJ 5-6x/week (with varying intensity). Here is the program I would like to attempt with either a 3x8 or 5x5 set and rep scheme (have not decided yet)
Mon - SQ (back squat)
Tue - BP
Wed - OFF
Thur - DL (conventional)
Fri - OP
SAT - OFF
SUN - OFF
I also want to add perhaps two days of bodyweight chin ups (not strong enough to do weighted chin ups yet). I may do these after a work out or on one of the off days.
On top of this I want to incorporate two days of HITT/Tabata style cardio on an air bike (this would be new for me).
I am thinking the program would run for 4-6 weeks (maybe 8?). Start light, add 10 lbs for SQ and DL each week, and 5 lbs for BP and OP. If I make the 3x8 or 5x5 (depending on which one I go with), increase weight again next week, and repeat. After about 6 weeks, deload, and restart perhaps from week 2, and repeat for a few cycles.
I will be lifting in the mornings, and grappling in the evenings. (With the exception of Wed, as I have a morning class on that day, which works out as a nice "off day" in the middle of the week).
I welcome your thoughts, comments, and criticisms. Does this program seem reasonable? Is there something I can to make it more efficient and effective? Is this too much/too little? Should I use 3x8 or 5x5? (3x8 is quicker and probably not as tiring as 5x5?).
Also, based on my situation, any thoughts and advise on nutrition, protein intake, etc would also be greatly appreciated.
I look forward to your comments.
My goal with the program is to develop strength, some hypertrophy, and to keep my body (joints, ligaments, tendons, muscles) strong and healthy. I am not looking to build the mostideal strength training program; I am only trying to build a program that will work for me with my grappling practice and my limited time, energy, capacity to recover, etc.
My weight lifting experience is limited: 3-4 cycles of PTTP, Faeleev's 8020 for 2-3 months, and two very very short and quickly aborted attempts at starting strength, and that is about it.
A secondary goal is to grow into and feel more at home in my new weight class (168 lbs and lower). Thanks to the little lifting I did (and the attendant eating!) during the early days of the lockdown, I outgrew my previous weight class of 154 lbs. Right now I am around 160-164 lbs and too small and weak for my new weight class, especially with those annoying people who cut weight
. My build is skinny (thin boned), but I have abdominal fat (in part, a genetic trait that runs in the men on the father's side of my family - I would be happy to get rid of that!).I train BJJ 5-6x/week (with varying intensity). Here is the program I would like to attempt with either a 3x8 or 5x5 set and rep scheme (have not decided yet)
Mon - SQ (back squat)
Tue - BP
Wed - OFF
Thur - DL (conventional)
Fri - OP
SAT - OFF
SUN - OFF
I also want to add perhaps two days of bodyweight chin ups (not strong enough to do weighted chin ups yet). I may do these after a work out or on one of the off days.
On top of this I want to incorporate two days of HITT/Tabata style cardio on an air bike (this would be new for me).
I am thinking the program would run for 4-6 weeks (maybe 8?). Start light, add 10 lbs for SQ and DL each week, and 5 lbs for BP and OP. If I make the 3x8 or 5x5 (depending on which one I go with), increase weight again next week, and repeat. After about 6 weeks, deload, and restart perhaps from week 2, and repeat for a few cycles.
I will be lifting in the mornings, and grappling in the evenings. (With the exception of Wed, as I have a morning class on that day, which works out as a nice "off day" in the middle of the week).
I welcome your thoughts, comments, and criticisms. Does this program seem reasonable? Is there something I can to make it more efficient and effective? Is this too much/too little? Should I use 3x8 or 5x5? (3x8 is quicker and probably not as tiring as 5x5?).
Also, based on my situation, any thoughts and advise on nutrition, protein intake, etc would also be greatly appreciated.
I look forward to your comments.
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