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bjj and workouts

Discussion in 'Fitness' started by 75165, Sep 7, 2013.

  1. 75165

    75165 Member

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    So i recently started doing BJJ and i must say it is a good workout and a lot of fun. Im curious though i'm currently do 1 day of lifting and roughly 1k crunches a week but i feel i need to build my endurance but am unsure of how to do it, i also recently started jogging (9 minute miles) so im pretty slow. What do yall do to build up strength, endurance, and explosion of power for bjj?
     


    Last edited: Sep 7, 2013
  2. 75165

    75165 Member

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    Dec 14, 2011
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    Also my weeks workouts
    -Monday BJJ 5x50 crunches 5x20 squats 1 mile jog 5x1min speed rope
    -Tuesday BJJ 5x20 dumbbell flyers 5x50 crunches 5x1min speed rope
    -Wednesday Bjj 5x1min speed rope
    -Thursday 1hour lifting Bjj
    - Friday 5 mile jog/Walk 10x50 crunches 5x3min bag punching 5x1min speed rope
    - Saturday BJJ 5 mile walk/jog
    -Sunday--REST__
     
  3. Mic

    Mic TGT Addict TGT Supporter

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    Hmm. Looks like you've already got a pretty active workout schedule.
    Dont think I can help witb recommendations..cause my workout plan looks like 7 days of your Sunday.. :)
     
  4. Shorts

    Shorts TGT Addict TGT Supporter

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    HIIT and plyo, sprint workouts. If all you do is train to go/jog slow, all you're good at is jogging slow.

    Bump up the intensity with power movements, work on quickness. Put in a cross train day in there. Keep your day of rest.
     
  5. 75165

    75165 Member

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    Will do. Also i have noticed that i need more flexibility so im also going to start doing some basic yoga and good streaching. [note: 10 months ago i weighed 285 and couldn't hardly walk a mile now im currently sitting at 245]
     
  6. Shorts

    Shorts TGT Addict TGT Supporter

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    You will feel a nice difference in flexibility with the yoga. Personally, I hate the activity, it isn't for me. But it does deliver on flexibility/ROM and strength.

    Good job on trimming up. It takes hard work to keep moving in the right direction. If you bump up with some HI stuff you will see a nice bump there too. Also, I'm certain you've heard it before, keep an eye on your diet. It affects your physical results and can really make or break your effort. It doesn't have to be drastic, painful or unenjoyable. Just keep it in the scope of your calorie reqs.
     
  7. 75165

    75165 Member

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    ya my pt is having me keep my diet at 350 calories for b/l/d with 4 150 calorie snacks through out the day.
    So today i got my ass handed to me although i rolled with blue and purple belts, got caught in like 20 choke variants (mostly where they use the gi) and like 10-12 arm bars,americana,kimura,uma plata's although i loose almost instantly its alot of fun and im noticing slight changes and im slightly getting better.
     
  8. RandomHero

    RandomHero Well-Known

    im not an expert in fitness and ive been thinking abotu doing a BJJ class (dont have the $80/mo at the moment), but isnt core strength and balance one of the critical skills in bjj?
     
  9. Chupacabra Hunter

    Chupacabra Hunter TGT Addict

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    about almost 2 yrs ago... i started training in aikido... then moved to judo..... now... ive added mma to my training. I do like the intensity workouts of mma....I continue to go because of the it has greatly raised my fitness level and Im losing weight...

    try raising your intensity level by shortning your rest time between your workouts.....ie.. finish one exercise and immediately start the next one..
    good job losing weight...
     
  10. grasshopperglock

    grasshopperglock Banned

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    . Swim yo ass off. As for your day of lifting. 5sets of ascending Pyramids. Per muscle group. Only move 80% of your max on work sets. Snap the weight up, hold for 2-4secs. Descend slow. 4-6secs. 30sec rest or a minute. 30secs will......just try it, youll see. Rule #1 its not weight, its form.




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    Last edited: Sep 10, 2013

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