But, today I want to answer the question, How Many Days Should You Strength Train For BJJ? and some things related to this as well.
How Many Days Should You Strength Train For BJJ?
Recovery from life stress
Before we can talk about How Many Days Should You Strength Train For BJJ?, we need to talk about stress
One of the most important factors to consider is stress, not just the stress of BJJ but the stress of your entire life.
What matters the most is not what you do, but what you can actually recover from.
The more stress you have to recover from, the more benefits you’ll see from less training and less training volume.
The more our body and mind have to recover from other areas of life, the less recovery ability we will have for our training
Let’s talk about what I mean by stress
How are you sleeping? How many hours? Is it restful?
Is there a lot of stress in your relationships, significant others, kids, mom, and dad etc?
How is your job? Do you love it or do you hate it? Does it tax you physically or mentally? Do you work overtime?
How is your eating? Do you eat mostly junk food or is a diet full of protein, fruits, and veggies as well as healthy carbs?
How many days do you train BJJ?
What belt are you or what skill level are you? A white belt is going to create a lot more fatigue than a higher belt in most cases.
If most or all of these situations are high-stress to you, start by easing your way into strength training, with just 2 days, and start with easy workouts.
Increase intensity over time.
It may be wise to monitor your recovery as well, here are a few ways to do this
-Check your heart rate when you wake up daily. Sudden changes can mean you’re under recovering.
-How do you feel, do you feel more tired than usual?
-Does your cardio on the mat seem worse all of a sudden?
-Are you getting banged up more than usual?
-Are your strength numbers at the gym going down?
These can be all signs of under recovering.
When you first start incorporating some strength work, you may be more sore than usual, that is normal but give it a week or two.
This should improve.
If it doesn’t, change things up.
This is where having a coach may help you, it is not always knowing what to do,
But what small adjustments to make to continue to see progress?
Start with 2 days -low volume
This would really depend, but if you are like most guys hitting 3 + BJJ sessions per week, and you never lifted before.
Or it has been a long time.
It is best to avoid a ton of fatigue by starting with 2 days and keeping the set and reps on the low side, with plenty of rest.
Then over time increase the number of sets and reps you do and maybe add a third day down the road.
Here are some guidelines to get started
Workout twice a week
For each workout do a
1-2 lower body exercises
2 upper body exercises, an upper push and upper pull
If you have time add an ab or core exercise
Do 1-2 sets of each exercise, but before you do those, I would do 1-2 lighter sets.
For example, say you’re doing a squat, and a hard set squat for you is 50lbs.
You could do a bodyweight set, then a set of 25 lbs before you do that hard set for 1-2 sets.
Rest 60s to 2 minutes between sets, remember we are building strength, don’t neglect the rest.
Form and control before heavier weight or harder exercises.
Here are some sample workouts
Workout 1
Warm up first.
KB squat 2x 10
DB RDL 2x 8
Slight incline DB press 2x 10
Ring rows 2x 15
1 Arm farmer walk 2x 40s per arm
Cool down
Workout 2
Warm up first.
Reverse lunge 2x 10/ side
Trap bar deadlift 2x 5
Ring push-ups 2x max reps or stop 1-3 reps shy of failure
Seated Row 2x 15
1 Arm farmer walks 2x 40s per arm
Cool down
Joint friendly exercises
Exercise selection is always important but even more so as we get older.
We really need to be selective in our exercises.
What exercise has the most upside, with the least downside?
Deadlifting from the floor can be great exercise, but it also has a lot of risks.
To me, smart exercises are usually the variants that
Don’t compress your spine too much
Mostly neutral grip pressing and rowing
Where your core is involved, to help protect your spine.
Non or little overhead movement, to avoid beating up your shoulders
Here is a list of exercises, I find most people can tolerate and build some serious gains
Hip hinge
KB deadlift
Trap bar deadlift
DB RDL
Hip thruster
KB Swing
Squat
Goblet Squat
Safety bar squat
Zercher squat
Barbell front squat
Upper push
weighted push ups
Ring push ups
Incline or decline DB bench press
Landmine pressing
Upper Pull
Seated rows
Ring rows
1 arm DB or cable rows
Jacknife chin up up
Neutral grip lat pulldown
Single leg
Sled push or drag
Elevated split squats
Step ups
Reverse lunge
This is not an exhaustive list but are some exercise variation that works with most of my clients.
Strategically scheduling lifting sessions for enhanced recovery
This won’t work for everyone, but placing your strength work on the same days your do BJJ can improve recovery.
By doing this you create a true rest day, where your body can recover better.
Compared to doing a heavy lift on one day, then BJJ on the next day. Your body never really gets a true break.
An example of this might be lifting on Monday and Friday
Then you might try to do BJJ on Mon, Weds and Friday, this allows complete recovery days 4x per week. Which will help you get injured less and perform better on the mat.
Again this won’t be ideal for everyone.
Hope this was helpful and taught you How Many Days Should You Strength Train For BJJ?
Bobby here! Today I’m going to over a few Muscle & Strength building workout plan. That anyone can use to start seeing strength and muscle gains they want
Muscle & Strength Building Workout Plan
The foundation of a great workout
Today I’m going to teach you three of my favorite workout routines, to get strong, build lean muscle, and help support long-term fat loss.
You can swipe these and make some major upgrades to your body and health
But, before we get into the workouts. Let’s talk about what makes a great workout.
Strength training
The best Muscle & Strength building workout plan is going to be around a strength-based workout. That means trying to build strength week to week.
This is going to build lean muscle, which will drive better health, strength, and fat loss due to muscle, increasing the calories your body burns each day.
Remember, muscle is what gives our body the shape we want.
If you’re looking for toning or getting jacked.
These are just different levels of building muscle. To be honest, getting jacked tasks takes a lot of work and time.
So, ladies, this is not going to happen by accident.
Don’t be afraid of lifting or resistance training.
I am not talking about HIT classes or circuits that use strength exercises. That is not strength training.
Strength training is focused on great form, hard sets, and enough rest to repeat those hard sets.
With the intention of getting stronger each week by:
Doing more weight
Doing more reps
Improving your form
Fundamental movement patterns
The majority of the exercises in your workouts should be the fundamental movement patterns.
These are going to give you the best bang for your buck.
They are
Squats
Hip hinge aka deadlift or hip thrust
Upper push aka push-ups or press
Upper pull aka rows, chin ups, pulldowns
Single leg exercises aka step-ups, split squats, lunges
We should all be training these each week, trying to hit each movement at a minimum, of 2x each week with great form and control.
Now the variation, that we choose should depend on our fitness level and limitation
A beginner might be doing bodyweight squats and someone with 3 years under their belt might do a barbell front squat.
Warm up
The warm-up is part of the workout, that too many skip it.
Warm-up will allow you to move better, train harder, and get hurt less.
I find people either warm up too long or not at all.
I like to get a quick warm-up and then train hard.
This should take you 10-12 minutes
I follow the 6 phases warm-up sequence I got John Rusin from the PPSC certification.
It goes like this
Foam rolling 60s per
Stretch 60s
T-spine rotation or core exercises 1x 10-20 reps
Upper back activation or glute activation drills 1x 15-30 reps
Light movements we will do in the workout 3x 3
Power 3×3 of jumps or throws or even KB swings
Here is a sample of one
Roll out your hamstring 60s
lying dynamic hamstring stretch 15 per side
½ kneeling rotation 15/ side
Bridges 30 reps + banded pull aparts 30 reps
Air squat + push-ups 3x 3 10s rest
Box jumps 3x 3 60s rest (focus on max power for each reps)
At first, it might take like 15-20 minutes but once you get going, it should only take about 10 minutes.
Ramp up sets
Ramp-up sets are lighter sets before the working sets, which I will prescribe in the workouts.
The idea is to practice good form, with lighter weights before we go heavy and hard for our working sets. As well as help us select the right weight for our working sets.
Too often people don’t do warm-up sets, so they end up doing 3-4 sets, but only the last set is anywhere close to an actual hard and productive set.
Usually, the stronger you are the more ramp-up sets you’ll want to use.
This is because if you are weak it takes fewer bumps in weight, to get to a weight that is hard for you.
Ramp-up sets will take you from lighter weight to your first hard set
Here is an example
Say today you have squats for 4x 6
A heavy weight for 6 reps for you is 200lbs
You may do 2-4 ramp-up sets before you do those 4 sets of 6.
You might do it like this
Ramp up set 1 50lbs
Ramp up set 2 135lbs
Ramp up set 3 185 lbs
1st working set 200lbs
2nd working set 210lbs
3rd working set 225 lbs
4th working set 230lbs
Note -When you get to your working sets, you might add weight a little as you go or keep the same weight through all the sets.
Hard sets
There is a recent study that says rep ranges are less important as long as your sets are intense.
Intense sets, are sets that you go to 1-3 reps shy of failure.
Failure is the point when you can’t do another good rep, without altering your form
This is what is called a hard set.
You want 6-10 hard sets per body part per week to see gains.
At first hard sets can be tough for newbies, because they really don’t know what that level of intensity feels like.
Often when they think they have 2-3 reps in the tank, it is really 6-10.
Over time, you’ll get better after this.
As much as it is important to do hard sets if you’re a complete beginner. You may need to spend some time learning how to move well before we add those hard sets.
For beginners focus on form for the first 2-6 weeks.
Some common ways to gauge hard sets in your workouts are:
RPE and RIR
RPE stands for the rate of perceived effort. How hard a set felt to you.
You want your working set to feel like 7-9 on a scale 1-10.
RIR stands for reps in reserve. Which is how many more reps, you could have done, if you kept going at that weight.
This you want to be at 1-3.
Use these to record your workouts with the weights and reps you did.
This will help you gauge how hard you went and will allow you to make better decisions the following workout.
One of the major principles of seeing gains is trying to push more weight or reps each week, these scales will help with that.
Fat loss workouts
Fat loss workouts are a bit of a myth.
Fat loss happens when you take in fewer calories than you burn.
You can do this through diet and exercise or a combination of both. But, often it is best to do it through diet.
As long as you’re in a deficit, that is really what’s going to drive fat loss.
But, if we look at strength training and building muscle. We know that people who have more lean tissue or more muscle.
Will have an easier time getting lean and staying lean. This is due to lean tissue driving a faster metabolism, meaning you’ll burn more calories at rest.
As far as exercise goes and long-term fat loss, strength training might be the best option.
But, with that said cardio workouts will burn more calories, thus making it a better option for fat loss in the short term. But a few things to think about with this
Workouts usually burn a very little amount of calories, the difference you may see might be very small.
Doing cardio for health benefits is better a idea.
Too much cardio, especially high intensity, can actually make you hungrier, so if you are thinking you can out cardio a bad diet. This usually always backfires 🙁
For fat loss I prefer
Strength training
Get more steps
Do cardio for the heart health benefits, if you have time
Focus on these diet tips to shed fat
Eat fewer calories than you burn
Eat 1 g of protein per pound of body weight
Eat 3-5 servings of fruit and veggies a day
Drink 60-100 oz water
Don’t forget to sleep, that aids in fat loss too
Walking or steps
I just reference steps.
For most people trying to get more steps through the day, is a better option than doing hours of cardio in the gym for fat loss.
The reason is walking is a low-intensity form of cardio, that has great health benefits but does not stress the body like cardio.
You get the extra calorie burn without the increased hunger of doing a bunch of cardio.
A good starting point is 7500 steps per day
The workouts
Here are my favorite Muscle & Strength building workout plan to program for my clients and I.
One is not better than the others.
Whatever you choose to do, don’t neglect the basics or you won’t see results
Stick with each program for 9-12 weeks
Use great form
Do hard sets
Rest properly, usually 60-120s after each hard set or circuit.
Allows 1-2 days in between workouts if you can
Make sure you fuel and eat enough calories and get your protein
Workout 1
Let’s get started. This one is pretty common in the fitness industry.
For good reason, it is simple, time efficient, and covers all the bases.
We are going to do two supersets, which is when we go back and forth between two exercises.
Then we are going to finish with what you want to develop, this is a perfect time to work on areas, that you want to develop, doing specific exercises for those areas like
Abs
Glutes
Calves
Shoulders
Even doing interval finisher for 2-5 minutes
Superset 1
Quad dominant lower body exercises like squat or lunge etc
Upper pull exercises like row, chin up or lat pulldown
2-4 working sets of 6-12 reps and rest 2 minutes after you do both or another option is 1 minute between each exercise.
Superset 2
Hip or hamstring dominant exercise like a deadlift, hip thruster, back extension or leg curl
Upper body push like chest press, push up or shoulder press
2-4 working sets of 6-12 reps and rest 2 minutes after you do both or another option is 1 minute between each exercise.
Now, pick 1-2 exercises to work on the area, you want to develop , do 10-20 reps with 30-60s rest
Here is an arm example
12 bicep curl
20 tricep pushdowns
You would do this workout 2-3x a week, each day of the week picking different exercises variation.
Then repeat those for 3-4 weeks before you change them
This one is really great for time efficiency and although it is fast-paced, it is still great for building strength and muscle.
Your gonna do 4 exercises in a circuit
Quad dominant exercise, remember that is a squat or some type of lunge/split squat
Upper push like push up or press
Hamstring hip dominant exercises like leg curl, deadlift or hip thruster
Upper pull like row or chin ups
The first exercise one is for strength, so we want to do 3-5 reps
The rest should be hypertrophy rep range which is 6-12
Rest for 30-60s between each exercise.
This allows us to get through a lot of work quickly but we are still getting 2-4 minutes of rest before we hit the same move again, this allows better strength and muscle-building gains
Here is an example
Trap deadlift for 5 reps rest 60s
Incline DB Press 8 reps rest 60s
1 arm cable row 12 reps per side rest 60s
KB Goblet squat 10 rest for 60s
4-5 rounds
I like to use the first 1-2 rounds to go lighter and warm up and then go pretty heavy the last 2-3 sets.
After you are done if you have time, you can add some extra work on areas you like arms, shoulders, glutes or abs
You would do this workout 2-3x a week, each day of the week picking different exercises variation.
Then repeat those 3-4 weeks before you change them
Need exercise ideas, check out my exercise library
Wrapping It up
I wanted to give you the basics of training for massive results, plus give 3 options for organizing your training.
Here are training examples of those 3 workouts splits :
If you have any questions let me know, I got your back