Building a solid base is key in BJJ as I am learning more and more about each day. However the base in strength and conditioning is equally the same as far as importance. Strength is a skill, a mastery of tension – movement, and should be expressed whenever – wherever with aesthetically pleasing form. Here is my last weeks training and keep this in mind…
-was I sore? Yes, but my movement was on point so it was muscular soreness in the correct area.
-did I foam roll? Rarely, I believe its a nice placebo effect but the real warm up comes from joint mobility.
-did I use #herbalife 24 series? Ummm NO. My body is something I respect so I put real food and nutrients in it.
-were my workouts exhausting and leaving me feeling like I was in the finals of the crossfit games? Never, I managed fatigue. That is a skill in itself just like strength.
-was this my only exercise? No, I trained BJJ 3 days, and most every day did at least 100 extra swings, handstands, pull ups crawling, cross crawls, etc. I “grease the groove” throughout the day.
Day 1 – Sunday
1- Deadlift 415lb 12×1 (60sec rest)
2- Green Strength Special Deadlift 415lbs 3×1
3- Heavy Kettlebell Single Arm Rows 5×3-5/arm w/ 106lb & 150lb
4- 10 Rounds of
-5 Handstand Push Ups from deficit
-5 150lb KB Swings
-5 18lb Tactical Pull Ups
5- 10×10 Power Swing 53lbs
Day 2 – Monday
1- Squat Safety Squat Bar 6×2 275lbs
2- Bench Press Close Grip 6×2 225lbs
3- SSB Squat 3×8 215lbs
4- Close Grip Bench 3×8 185lbs
5- 10×10 Power Swings 70lbs
Day 3 – Tuesday
1- Deadlift 425 10×1 (60sec rest)
2- Green Strength Special Deadlift 3×1 425lbs
3- Barbell Rows 225lbs 5×3
4- Military Press 175 3×3
5- 8 Rounds of
-5 26lb Pull Ups
-5 150lb KB Swing
-5 80lb Ball Shoulders
Day 4 – Wednesday
1- Squat Safety Squat Bar 6×6 275lbs
2- Bench Press Close Grip 6×6 225lbs
3- Safety Squat Bar Pause squats 10x various reps (1-3). When did singles paused for close to 10sec, 6 for doubles, 4 for tripes
4- 4 Rounds of
-25 BW Squats
-10 Janda Sit Ups
-25 Ring Push Ups
Day 5 – Thursday
1- Deadlift 435 10×1 (60sec rest)
2- Single Arm Deadlift 10×1/hand 203lb Bell
3- 8 Rounds of
-5 18lb Chin Ups
-5 80lb Med Ball Shoulders
-5 Beast Swings
Day 6 – Friday
1- Safety Squat Bar Squat 6×2 275lbs
2- Close Grip Bench 6×2 225lbs
3- DBL Kettlebell Front Squat 4×8 70lbs
4- DBL Kettlebell Press 4×8 62lbs
5- TGU 5/side 53lbs
6- 50 Rope Pull Ups
7- 1hr Walk through downtown OKC and H&8th.
Well there you have it, a week in the training life of me. As a bonus I am going to list my two go-to meals.
1- Steak and Eggs
-10oz Grassfed Steak (fattier the better)
-8 Eggs (Whole)
-Peppers and Mushrooms mixed in eggs
-Cook it all in grassed butter
2- Green Strength Stir Fry
-1lb REAL CHICKEN BREAST
-3-4 stalks of broccoli mixed with peppers, mushrooms, sprouts (anything veggie), cooked in grassed butter
-2 cup of white rice or cilantro and lime rice from whole foods.
-1 large avocado
-Pico de Gallo
-Stir Fry it all up with the butter an mix it all together in a LARGE bowl.
There ya go!
Got Any Questions? Let me know!