Strength and Conditioning in BJJ - Sunday Workout

Tonight's post is brought to you courtesy of Gladiator. I was trying to be lazy and ignore the fact that I needed to have a deadlift day. But as I'm trying to do my best imitation of spudus supinus, remote in hand, Russell Crowe starts taking on the Roman Empire and I'm all "Glaaaadiaaatoooor!" And suddenly I felt the urge to do antisocial things. I quickly channeled these urges into a force for Good instead of Evil and proceeded to eat raw meat and move heavy objects.

I wasn't going to write about this workout as there is not anything particularly interesting or fun about doing deadlifts. But these S and C posts seem to be some of the most popular so I will try to include them a little more often (but this blog is not going to be my training log). Also, as I mentioned in my last post, the basic compound exercises (deadlift, squat, and some type of overhead press) should be the core of the strength part of your workout.

If you are not doing some form of these 3 exercises you may be "working out" but you are not "training" for strength. Learn how to do these lifts with good form and don't let your ego get in the way and you will see the benefits on the mats in just a few months. These exercises suck - they are hard, but the juice is worth the squeeze.

I plan on posting more general info on Strength and Conditioning for BJJ in the coming weeks. Why, because:

1. as I already mentioned these posts seem to be very popular.
2. if you go to a bodybuilding forum you'll get some warped info (different "sport" different objectives).
3. if you go to a powerlifting or other type of strength forum you'll get some warped info (different "sport" different objectives).
4.  if you go to some of the popular mma sites you can find some good info but the examples are generally for fulltime athletes - I will try and show examples for a motivated "average guy" focused on BJJ/grappling (and a little bit of mma).
5. if it provides a little inspiration to get you started if you're not doing any S and C (some is better than none) or improves the value of the time you spend on S and C then good karma comes my way.

And on to the workout:
Deadlifts (approximately 2 minutes rest between sets)
   1x5 at 135 lbs.
   1x5 at 185 lbs.
   1x5 at 205 lbs.
   1x5 at 225 lbs.
   1x1 at 255 lbs.
   1x1 at 275 lbs.

Reset the bar for Clean and Press (note press not jerk)
   1x5 at 95 lbs.
   1x5 at 115 lbs.
   1x5 at 135 lbs.
(The first 2 sets I was trying to move the bar as fast as possible and didn't really stop in the clean position, they were almost a snatch with a press to lock out instead of a drop back under the bar.)

   2x10 each leg Wrestler Shot Level Changes then a step back into a full lunge (with 50 lbs vest)
   3x8 TRX Inverted Rows (with 50 lbs vest)
   2x15 TRX "atomic" pushups (pulling knees to elbow on alternating sides)

"Strength and honor." ~ Maximus Decimus Meridius