No BS BJJ

Lifting for BJJ 4-day split, day 3: upper body # 2

Cable rows (4 sets, 6-8 reps)
Pull ups (4 sets, MYO rep match)
Bench press (4 sets, 6-8 reps)
Barbell pullovers (4 sets, 6-8 reps)
SUPERSET biceps, triceps, upright rows (4 sets, 12-20 reps)
Weighted incline sit-ups (4 sets, 10-12 reps)

grappling

Lifting for BJJ 4-day split, day 2: leg day (1 of 2).

All lifts are 4 sets (after warmup sets), 6-8 reps, 8 RPE/2 RIR

- Zercher squats
- RDLs/Stiff legged deadlifts (they're the same thing)
- Sled pushes (~20 yds each set)
- Sissy squats
- Calf raises

This was a two-a-day for me (BJJ class later in the evening) so a very important element here was to consume adequate carbs within 3 hours of wrapping this workout up so that I would be able to perform well later.

This is practical martial arts at its best: helping someone who needs it. So a hat tip to Jamika. Also, that girl is Philly AF. Love it.

And to the guy doing this crap: nothing good is going to come of this. Terrorizing people because, why? To be social media famous? Because something is missing in your life? Dude, get help before someone unleashes some get right on your ass.

(Images from 6abc )

New BJJ lifting split. I'm combining this one with a mini-bulk for the next 8 weeks. All lifts are 4 sets, 6-8 reps each.

Monday's routine:
Barbell rows
Lat pulldown
Incline bench press
Machine flys
Superset biceps/ triceps/ delts (lower weight, higher reps on this)
Cable crunches

Heading down the shore for a beach day with my best girl today. I'm in a mini bulk so I'm not too worried about my calories (boardwalk pizza is calling my name) but I do want to make sure I hit my protein goals, so I made my morning shake the night before.

1 scoop of Optimum Nutrition strawberry whey protein
1 puregeniusprotein shot (strawberry guava)
1 electrolyte packet (lemon lime, more for the flavor)

Macros:
270 kcal
1.5g fat
17g carbs
47g protein

HMU if you need help building a strength training plan for your jiu jitsu. Technique is king, but technique + strength is unbeatable.

Plyos are often overlooked in normal BJJ strength training. Here's why you should add them in:

1) It exposes your tendons and ligaments to high force production, and trains them to be stronger in those situations. Failure to do so can lead to a higher risk of injury in the chaos of sparring.

2) It builds explosive power, hugely important in the takedown game and for when you need to accelerate through a pass or transition.

3) It helps train faster muscle reaction to stimulus.

When you do plyos, it's PARAMOUNT that you do the following to avoid injuring yourself:

1) Warm up! Something as simple as 5 minutes of jumping rope can suffice, just get the blood flowing and your joints primed for action.

2) Limit yourself to no more than 50-60 touches max at first, and slowly work up to a max of 100

3) Give yourself 2 full minutes of rest between sets

4) Get at least a full day's rest between plyo sessions (preferably 2 days between sessions)

5) No more than 2 plyo sessions a week

6) Start small and work your way up

Does rolling with white belts result in more injuries?

Anecdotally, yes. Every time I've been hurt on the mats, it's happened when rolling with a white belt.

Mark Ayzenberg of Iron Mountain Orthopaedics agrees.

It's (almost) never malicious, it's from a lack of knowledge, technical skills, and going mach 7.

Whenever I'm getting close to a competition, I always limit who I roll with to avoid that pitfall. And I tell people that if I say no to a roll, it's nothing personal. I'll roll with them after the competition is over.

BJJ drill for defending the collar tie and getting to a Russian Tie.

2:00 each partner: work reacting to the collar tie. Partner offers 50% resistance.

2:00 each partner: get to the Russian Tie with an emphasis on positioning, pressure, and control. 60% resistance.

3:00: both partners work for the takedown, prioritizing what was just drilled, but not limited to it.

3:00 rolling rounds.

If you only get one highlight out of your conpetition, make it a good one.

Last week's NAGA did not go how I wanted. Only got the one win, couldn't get it done in the others, and came out injured. But I got the one. And there were good things... cardio felt good, had better confidence with my stand up and wrestling. But also learned more about what I need to work on, and how I need to change my training.

I think the S&C part is fine.

Want to get strong AF for BJJ? Get my strength training programs or virtual personal training in the links in my bio.

Grip strength is undeniably important in jiu jitsu. I did a video before about how to train stronger grips, and this is the next step. Farmers walks with a pinch grip will build unbelievable grip strength.