Hey Jim after the single on the max effort movements would you focus primarily on sets of 10+ for a bjj athlete training 6 days a week? I’ve seen multiple options on this. Some saying to use heavier accessory work and others saying to use sets of 10+ on the accessories to avoid joint soreness. I also am not convinced I would need ‘assistance movements’ as bjj is so dynamic and always in different positions. Would it be a good idea to just hit a heavy single on max effort day followed by Hypertrophy work to build armour / muscular endurance etc? For example here is a week I wrote (limited volume as bjj 6x per week). What do you think? ME Bench 1RM Flat DB Bench 3x10 Inverted Row 3x1RIR DB Laterals 3x12-15 Arms 3x10-12 ME SQ / DL 1RM SSB Good Morning 3x10 GHR 3x1RIR Abs 3x1RIR Speed Bench 5x5 Flat DB Bench 3x10 Inverted Row 3x1RIR DB Laterals 3x12-15 Arms 3x10-12 Speed Box Squat 5x5 Speed Deadlift 5x5 SSB Good Morning 3x10 GHR 3x1RIR Abs 3x1RIR
Hey man. Sorry for the delayed response - wasn't getting notificationson my videos! Regarding your question: in my opinion, depending on where you're at in your competition cycle, less is more with accessories. If you're doing BJJ 6x/week, plus lifting, that's a lot to recover from. I'd focus on hitting your main lift for a top single, then pick a couple of bang-for-buck accessories (3-4x5-8 reps) to keep your muscle and connective tissue strong, followed by some quick conditioning.
@HenchPig Upper: rows and pull-ups, db bench variations, all the upper back/core/grip work. Lower: rdl/seated goodmorning, lateral squat/lunge, tons of banded hamstring curls, Reverse hypers
Ooh SF compound gym up here at jblm nice
You know it’s going to be a good video if the gym has a poster of Arnold
Hey Jim after the single on the max effort movements would you focus primarily on sets of 10+ for a bjj athlete training 6 days a week?
I’ve seen multiple options on this.
Some saying to use heavier accessory work and others saying to use sets of 10+ on the accessories to avoid joint soreness.
I also am not convinced I would need ‘assistance movements’ as bjj is so dynamic and always in different positions.
Would it be a good idea to just hit a heavy single on max effort day followed by Hypertrophy work to build armour / muscular endurance etc?
For example here is a week I wrote (limited volume as bjj 6x per week).
What do you think?
ME Bench 1RM
Flat DB Bench 3x10
Inverted Row 3x1RIR
DB Laterals 3x12-15
Arms 3x10-12
ME SQ / DL 1RM
SSB Good Morning 3x10
GHR 3x1RIR
Abs 3x1RIR
Speed Bench 5x5
Flat DB Bench 3x10
Inverted Row 3x1RIR
DB Laterals 3x12-15
Arms 3x10-12
Speed Box Squat 5x5
Speed Deadlift 5x5
SSB Good Morning 3x10
GHR 3x1RIR
Abs 3x1RIR
Hey man. Sorry for the delayed response - wasn't getting notificationson my videos!
Regarding your question: in my opinion, depending on where you're at in your competition cycle, less is more with accessories. If you're doing BJJ 6x/week, plus lifting, that's a lot to recover from. I'd focus on hitting your main lift for a top single, then pick a couple of bang-for-buck accessories (3-4x5-8 reps) to keep your muscle and connective tissue strong, followed by some quick conditioning.
@@Hammersandc thank you dude! What do you think could be some good bang for your buck movements for upper and lower??? 🙌
@HenchPig
Upper: rows and pull-ups, db bench variations, all the upper back/core/grip work.
Lower: rdl/seated goodmorning, lateral squat/lunge, tons of banded hamstring curls, Reverse hypers