If you have been reading these strength and conditioning posts you know that I am going to tell you that if you want to get fundamentally stronger you need to be doing squats and deadlifts. I know it sucks but that is life. If you want to be able to "posture" out of a triangle, you can't beat deadlifts, if you want to power through takedowns or stand up to pass from your opponent's guard you need some squat muscle. In other posts I will talk about some alternative exercises like lunges and "good mornings" that can also work well but you still have to squat and deadlift every now and then.
The "heavy" portion of the workout consisted of:
Deadlifts (3 minutes of rest between sets)
135 x 5
185 x 5
225 x 5
255 x 1
135 x 10 Acceleration Deadlifts
The "light" portion of the workout consisted of:
2 rounds with 2 minutes rest between rounds -
95 x 5 Barbell Snatch
105 x 3 Power Clean to Push Press
immediately followed by -
1 x 40 Seated Russian Twist (25 lbs)
2 x 10 Single Leg Bridge with suspension trainer
You will get the impression in these posts that I like kettlebells and suspension trainers (like the TRX). I do. They are great for working under a load for both speed and strength at all sorts of odd angles both bilaterally and unilaterally (two arms/two legs and one arm/one leg) - just what we need for jiu jitsu.
And a final note - I'm not posting all my workouts (this blog is not my training log). I've been emphasizing squats and deadlifts a lot I know, mainly because nobody likes to do them and they have some of the highest "bang for your buck" returns. I will try and post some some stuff that has a bigger "fun factor" soon.
Answers to some questions that have come up:
- My current bodyweight is 165 lbs. at 6 ft. tall.
- I'll turn 50 on my next birthday this summer.
- I try to hit two workouts a week that have a heavier strength component - preferably on non jiu jitsu days.
- Skill work is a priority, but life can complicate things - I am on the mat 3-4 times a week for 3 -4 hrs. at a time including an hour of rolling most nights. I would love to break up my skill, strength, and conditioning work over multiple sessions in a day but most of us don't have that luxury.
- You can check my results on the earlier assessment posts in the comments section here: Strength and Conditioning for BJJ - Training Plan - Overview (part 4 of ?)