Discussion in 'OT Bar' started by Kenny Dalglish, May 16, 2009.
Any of you guys do bjj specific lifts? share some.. i know a lot of you do grip stuff but what else?
I do a lot of big compound movements.
Hang cleans/power cleans
My coach tells me to always do complexes in a push/pull fashion because in a bjj match your always pushing and pulling and your body needs to adapt to those quick transitions
towel pull ups are pretty cool
depends on your goals. starting strength is a good start and crossfit is great too.
whats the reason behind those particular lifts?
they engage more muscle groups in your body and are good for developing functional, explosive strength. compound movements = win
yeah anything explosive that recruits a lot of muscle groups
i focus on calisthenics but that's just me, i don't like weight lifting that much
Those are pretty much the core lifts for any sport. They build the most strength and muscle.
why be closed minded? it makes more sense to be stronger, faster and in better shape. why not take every advantage you can. start lifting weights, it helps a shit load.
this is a great way to develop the entire body
I did almost all the same lifts today
Ricey, do you like to do these on the same day or do you split it up?
can any of you guys post some of your routines?
im looking to lift 2-3 days a week
I did a routine that MLA has in his training log, killed the shit out of me. I also did some kettlebells workout
From watching MMA, it seems many fighters who have a BJJ focus to their fighting have much less muscle mass than wrestlers. I really haven't seen much size on many Gracie's either.
I would focus more on cardiovascular endurance, breathing control and flexability.
As for exercises, I would not do deadlift motions because they usually leave the posterior of the body much tighter, but if you do, use much lighter weight and focus on control and depth, yet still keep the volume low. Work on abdominal exercises that involve hip flexion with trunk abduction to prepare yourself for being in someone's guard (your neck should get work too, so try not to support the head with the hands), as well as, back extention exercises (try a ball though because the back extention bench usually works more of the hamstrings when the back is locked and the hips break from their starting position). To prepare for arm wrestling and grip strength focus on doing your sport (being sport specific), so don't think doing some forarm curls will help significantly.
I injured my hip doing squats. Now my hip literally clicks everytime i raise my knee about my hip.
They're split. I was doing the BB'er routine stickied in F&N, and I couldn't keep lifting 4 days a week on top of BJJ 2-3.
Sunday- Pull day
incline bench (or flat bench)
I also either ride the eliptical or walk on the treadmill for 30-45 minutes PWO as well.
because i'm weak and don't have enough free time to go to a weight room, i'd rather just work out in my apartment before i go to bed
edit - although i have a lot of free time this summer, might go to the gym everyday, depends on work
push ups in your living room doesn't even begin to compare to a real strength program
The Bear Complex
I do situps, too.
i do too. calisthenics and plyometrics are great. just saying if you really want to get strong you shouldn't limit yourself to body weight exercises only
I was joking. Though I really like doing "guard jump" situps. I feel like it builds very bjj-oriented ab/core strength. May also just be in my head... I don't know anything about muscle building.
I hate when people say this stuff......body weight exercise is excellent, especially when you get into single limb movements......