Today I want to share with you a little something.
As readers will know I love supplementing my BJJ training with strength training. Not only do I think that it helps you be better on the mats but it slap makes me feel better.
As I have talked about it in the past people have often messaged me to ask what specific workout plan that I follow.
The main answer is that I follow Jim Wendlers 5/3/1 and add in my own accessory work to complement BJJ. While I am not a Strength and Conditioning Coach or even remotely qualified in that area, I have seen very good results using the following plan.
With that in mind I thought I would share with you a small snippet of what I am currently doing. The main movements stay the same and I change the accessory exercises every 4 weeks or so.
If you don't know what Jim Wendlers 5/3/1 is I recommend you get it as it is awesome. I'm not going togo into the details of what it is if you don't know as I'm not going to rob a coach of his plan. Just buy the ebook!
Again this isn't my area at all and this is just works FOR ME. Please speak to your coach and doctor before undertaking any kind of exercise plan.
If you don't like this or think it is rubbish (plenty will) then don't do it. As always comments and constructive feedback is appreciated but being a dick isn't.
Ok, so here is the plan! Main movements in bold.
5 rep week on 5/3/1
Day 1
Bench from Pins
Incline Dumbell speed press
(10x3) - Press the weight as fast as possible. Speed is what we are after,
light weights so no grinding reps. You should feel as though you could throw
the dumbbells on each rep (but don't...)
Rear delt DB raise
(5x10)
Plyo jump from knees (5x5)
Hyper extension (4x8)
Weighted twists (3x10)
Day 2
Deadlift
Explosive pull up (5x5) -
No weights. Try to get your hands to leave the bar
SLDL (5x8)
Incline row to neck - 5
sets max reps
Split Squat (10x3) - Press
the weight as fast as possible. Speed is what we are after, light weights so no
grinding reps. You should feel as though you could jump on each rep.
Scissor jump (6x3) – again
these are to be done as explosively as possible. No weight to be added.
Day 3
Squat
Seated Jumps (5x5) - Set up
a bench. Sit down on the bench like you were doing a box squat. As soon as your
arse hits the seat, do an explosive jump as far as you can.
abductor machine (4x8)
-
100 chins (33 reps in
variations)
Hyper extensions (3x10)
Weighted Crunches (3x10)
3 rep week on 5/3/1
Day 1
Bench from Pins
Incline Dumbbell speed
press (10x3) - Press the weight as fast as possible. Speed is what we are
after, light weights so no grinding reps. You should feel as though you could
throw the dumbbells on each rep.
Rear delt DB raise
(5x10)
Plyo jump from knees (5x5)
Hyper extension (4x8)
Weighted twists (3x10)
Day 2
DL
Explosive pull up (5x5) -
No weights. Try to get your hands to leave the bar
SLDL (5x8)
Incline row to neck - 5
sets max reps
Split Squat (10x3) - Press
the weight as fast as possible. Speed is what we are after, light weights so no
grinding reps. You should feel as though you could jump on each rep.
Scissor jump (5x5)
Day 3
Squat
Seated Jumps (5x5) - Set up
a bench. Sit down on the bench like you were doing a box squat. As soon as your
arse hits the seat, do an explosive jump as far as you can.
abductor machine (4x8)
-
100 chins (33 reps in
variations)
Hyper extensions (3x10)
Weighted Crunches (3x10)
(5/3/1)
Day 1
Bench from Pins
Incline Dumbbell speed
press (10x3) - Press the weight as fast as possible. Speed is what we are
after, light weights so no grinding reps. You should feel as though you could
throw the dumbbells on each rep.
Rear delt DB raise
(5x10)
Plyo jump from knees (5x5)
Hyper extension (4x8)
Weighted twists (3x10)
Day 2
DL
Explosive pull up (5x5) -
No weights. Try to get your hands to leave the bar
SLDL (5x8)
Incline row to neck - 5
sets max reps
Split Squat (10x3) - Press
the weight as fast as possible. Speed is what we are after, light weights so no
grinding reps. You should feel as though you could jump on each rep.
Scissor jump (5x5)
Day 3
Squat
Seated Jumps (5x5) - Set up
a bench. Sit down on the bench like you were doing a box squat. As soon as your
arse hits the seat, do an explosive jump as far as you can.
abductor machine (4x8)
-
100 chins (33 reps in
variations)
Hyper extensions (3x10)
Weighted Crunches (3x10)
Deload on the fourth week (just BJJ training).
There we go. Really simple and short but gets me great results. If you have annoy thoughts on this or any other strength routine, let me know in the comments section :)
Stay healthy,
Mike
