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-   -   Evolving Weights Routine- comments? (http://www.catalystathletics.com/forum/showthread.php?t=3925)

Greg Davis 02-24-2009 10:05 AM

Evolving Weights Routine- comments?
So I'm training hard for a BJJ tournament on April 4th. Gives me about a month with my schedule basically looking like this:

Mon- 6pm BJJ
Tues- 7:30am WEIGHTS 8am BJJ
Wed- Noon BJJx2
Thurs- 7:30am WEIGHTS 8am BJJ
Fri- Noon BJJ
Sat- rest day or climbing with friends
Sun- afternoon WEIGHTS + yoga

Thats how it looks on paper, most likely add in a rest day here and there as needed. Weekend weight session potential to get cancelled. So I'm looking at 2-3 (brief) weights sessions per week.

Goals are (a) develop strength that will carry over to BJJ; (b) keep up my overall strength for off-season where i do more gymnastics/climbing/biking; and (c) strengthen my upper back. My 2 day splits look like these, done in supersets due to time restrictions:


Single-leg RDLs

Bench Press / Incline Press
DB Rows

Cuban Press
DB Lying Shoulder Rotations


Pistol Squats

Overhead Press
Weighted Chinups

External Rotations
Face Pulls

I'm usually aiming for 3 sets of each exercise, performed in alternating pairs (supersets), with ascending weight. So for example I'll usually squat something like 10x135, 6x150,3x185 while alternating with single-leg RDLs in the same fashion. I sort of adopted this style from devany's approach cuz it works for quick workouts and then threw in supersets to make it even more time efficient. I doubt this is an optimal setup, especially the sets scheme but I feel kind of lost trying to consider the brevity of the workouts and not wanting to overtrain.

Also worth mentioning- for BJJ workouts: on MWF the classes usually include some pushups & situps & a bit of conditioning stuff, but the TueThurs classes are pretty much just technique with 15-20 min rolling. For down time before/within classes I try to squeeze bridges (front, side, ham) in.

Looking for any critiques/suggestions for me given I have a chance for 2-3 half hour sessions in the weight room.

*link to my food/training log is below to give a more detailed picture of last couple weeks..*

Derek Weaver 02-24-2009 11:23 AM

I think it looks fine. Minimal volume in the weight room with ample time for your sport.

Grissim Connery 02-27-2009 08:31 AM

i'd take out the benches and either put my hands on the floor or on some rings for pressing. better carryover for grappling.

Garrett Smith 02-27-2009 09:04 AM

How are you doing the DB rows? Do them standing, no knee on the bench stuff.

Greg Davis 02-27-2009 10:39 AM


Originally Posted by Grissim Connery (Post 51745)
i'd take out the benches and either put my hands on the floor or on some rings for pressing. better carryover for grappling.

- I've been doing the benches as incline DB presses..
- Rings aren't an option (I get plenty of rings time in the summer tho) in the setup at my gym
- I would've gone to push ups but chose inc presses cuz in my Monday/Wed/Fri BJJ classes as part of the warmup we do 15 pushups

I'm thinking I should just do pushup variations anyway cuz you cant beat them for carryover. Actually hands on a bench, flat, then feet on a bench would work well in to my ascending sets. Hmm I think that would be a good change.

Greg Davis 02-27-2009 10:42 AM


Originally Posted by Garrett Smith (Post 51749)
How are you doing the DB rows? Do them standing, no knee on the bench stuff.

I've been doing the knee on the bench thing... which always feels a bit awkward so I'll give standing a go. Do you brace your free arm on your knee or hold behind back or anything?

Grissim Connery 02-28-2009 07:57 AM

i'd go for renegade rows. helps develope the simultaneous push and pull principle. again, good carryover for grappling.

Garrett Smith 02-28-2009 09:42 AM

See the third page of this article for both types of rows:

The standing row can be done with or without the KB (obviously), note the staggered stance, I'd also suggest not supporting the trunk by putting the forearm on the forward thigh.

Yael Grauer 03-02-2009 09:38 PM

What kind of a BJJ player are you? Like, if you pull guard a lot, I would practice rope climbs, stuff like that. You can throw a rope over a pullup bar.

Would take out the benches too; not much transfer. Again depends on yr game though...

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