Build Strength & Conditioning For Jiu Jitsu With THIS Training Split!
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- Опубліковано 7 сер 2024
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Legend! Love the Daru shoutout too. Both of you are OGs of the combat sports S and C scene. Keep up the good work!
Yessir!! @Phil Daru is my guy. I've learned a lot from him over the years!
Great video! I've been doing an upper lower 3 day variation (mon upper, wed lower, fri upper) then alterning each week to make sure I have adequate time to recover. I think I'll give this method a try though, it sounds a lot better. Thanks!
Yessir! Let me know how it goes!
Good stuff!!
Thanks! Im glad you enjoyed the video!
Love the detail in this, thanks for the plan. I’ll definitely give it a shot. I’ve been training bjj since 2016, but only until a week ago did I finally join a traditional gym 😂 I feel lost sometimes without a proper game plan
Hope this helps!
So you’ve done it for years not to be weird man but how’s your body ? As far as appearance? Shredded? I’m just trying to see if strength training is worth it or if years of bjj will get me a nice bod
I found that very helpful I’m looking to start bjj and would be great to start your program
yessir!!
I was skeptical until I saw your ears. Instant credibility.
hahah thanks Mike!
Hi, if you recommend 2-4 accessory exercises at the end of sessions 1&2, using the repetition/hypertrophy method, could you do upper on one and lower on the other? Also, if they’re the repetition method, could you just add them to day 3? Lastly, is day 3 a full body hypertrophy session? My guess would be isolation exercises as the accessory movements and compound movements for day 3? Thanks
Yes to all these questions! 😎
Great info!!
thank you!
Hey man, with the ME work do you bother keeping track of the top set at all or literally just yolo whatever top set you have in the tank on that given day? Do you bother tracking progress or is it something you might check in on every once in a while to see if PRs are constantly being set or not? Love the idea of free a flowing weight training plan in addition to BJJ but having some paralysis by analysis and keep bouncing between possible programs lol.
I track everything! Every ME session is logged on a spreadsheet so I’m always aware of what my PR’s are. If I’m feeling really good, I’ll go back and check what my all time best is and go for a 5-10lb PR. If I’m too fatigued to hit a PR, I’ll attempt to match a previous PR.
arnold press
dynamic - speed, landmines, resistance bands - conditioning
archer
max effort upper dynamic lower (plyo, banded)
max lower dynamic upper
front pull barbell
dope!
Factuals!!
YESSIR!!
Crazy you only got 30k. Such a valuable channel.
For this split should I do: Monday - Wednesday - Friday?
Thank you!! and yessir, a MWF split is perfect!
What day would you put loaded carries on? Also do you need to have a dynamic effort pulling exercise or not, and if not could this be replaced by a loaded carry?
You can fit them into any day, but I personally prefer them to be part of a max effort secondary exercise or as part of GPP work on day 3 :)
Im new to working out and i just wanted to know how many sets and reps and how many exercises should you do ???
That's a GREAT question! However, that is a big and loaded question! Here is a link to a video I made with my guy @PhilDaruStrong that details some of the sets and reps:
ua-cam.com/video/O8gfznzU-Ak/v-deo.html
How would i structure this into the week? For example is day one on monday and then i take a rest and do day 2 or is it a 2 day rest between days? If so how would that work
Great question! I usually run this on MWF or a Tue/Thurs/Sat kind of split
For each day, what sets and rep ranges would you recommend for each exercise?
Depends on the training goals and the phase of training you are in
Do you ever program contralateral movements? Would they be best on day 3?
Yup! They are programmed both as secondary movements following the max effort work as well as part of the repetition effort day
I really appreciate this! I've been trying to figure out how to manage my workouts and Jiu-jitsu training. I train BJJ 7 days a week and finding the right workout to work with my schedule without fatiguing me completely has been a bit hard. So do you only have 1-2 exercises for the upper and lower section and then fill the rest of the workout with the accessory exercises?
Also would you recommend any different tips or have any recommendations for females who are doing this?
Pretty much!
@@taileyeatherton8669 There are no significant differences that need to be taken into account between males and females running this training split. :)
Hi Joshua. When working to a 3RM, how exactly does one do it? Do we increment the load until we feel we can't do it anymore? How many sets should it take?
Yup! Gradually work up in weight until you hit a top set of 3 reps
@@joshuasettlage
Thanks, coach. Should I try it in the first couple sets, or is there an advantage in doing 3-5 sets?
@@ricardomalhado2895 you want to make sure you're working up / warming up until you reach your top set. Once you hit your top set, move onto the next exercise. :)
would it be better to strength train on alternate days from the mat or after the mat?
Depends on your training goals. I personally like to lift and do jiu jitsu on the same day with my lifting session in the morning and jiu jitsu in the afternoon
Is using those bands required when doing dynamic effort training? Or can you just do the same exact thing without the bands?
They are not "required" but they do help enhance the dynamic effort work
Can you do assault bike & battle ropes on off days to improve cardio
yup!!
how many heavy compounds should I do on Day 1 & Day 2? Also do you think hipthrust is a good compound movement?
You only need to do 1 max effort movement, and 1-2 secondary movements. Hip thrusts can be a useful max effort exercise.
@@joshuasettlageby "secondary movements" do you mean the dynamic effort movements?
Secondary movements are designed to support the main movement. A Max Effort secondary movement, would be different than a Dynamic Effort movment. :)@@voreqejackson1238
could you possibly give some examples?@@joshuasettlage
If I only have time to make it to the gym 2 days per week, can I do this exact split just remove that 3rd day where you can work on anything?
I would add the format of the 3rd day to the 2 main workout days. For example you could do it like this:
Day 1 - Max Effort Lower + Dynamic Effort Upper + Upper Body GPP or Conditioning
Day 2 - Max Effort Upper + Dynamic Effort Lower + Lower Body GPP or Conditioning
I have an odd schedule as a nurse, I work 3-12s and can’t not train these days because after a 12 hour work day I give my kids the rest of my time, then have about 20-30 mins to do cardio and core stuff home before back to sleep to get to work. These days are usually stacked, so I work 3 in a row, then have 4 days off where I train BJJ at 6am and 11am one day, then the other 3 days hit BJJ at 6am and then go lift. How would you place these 3 days in that schedule? I am trying to break my work days up a bit more, but it’s tough sometimes. I am a former competing power lifter so huge workouts and recovery aren’t as big an issue as maybe a beginner maybe, but still trying to make sure I do t get hurt ge side I am almost 40 years old now and only 4 months into BJJ.
I would suggest putting the first 2 days on your first two off days and day 3 on your 4th off day 💪🏽
Maybe look into stuff like Easy Strength by Dan John. If you're doing 20-30 mins of cardio, you can sub those in for mini lifting sessions. Working 3 12s then 4 days of BJJ/lifting sounds like a lot of accumulated stress.
@@InvisibleHotdog Dan John is awesome!
Can i use this split for MMA? also, how can i structure the day 3 session, like how many exercises shoul i do?
Yup! You can use it for MMA! Check out Phil Daru and his Condensed Conjugate Program! :)
Hi Josh. My cardio is good but my problem is muscle endurance. Specially after one big movement my muscle get exhausted really quickly and i turn to vegetable. Its frusttating because I can roll for 3 or 4 more its just that my arms become limp.
I have some videos on this that can help with this. Doing some things like more yielding and overcoming isometrics as well as some Blood Flow Restriction training may be useful. :)
does the dynamic effort exercise need to be different than the max effort? for example day 1 max effort deadlift, day 2 dynamic effort squat?
In my opinion, yes!
@@joshuasettlage ok, thanks!
I have it tyre and hammer at my home gym how can i implement this to your rutine?
Those are great tools for GPP work!
Westside powerlifting routine or template - (1) Train 4 days a week (2) Train upper body twice a week, train lower body twice a week (3) One upper body session should be Maximal effort ( Heavy) the other dynamic effort ( Light) (4) One lower body workout should be maximal effort ( Heavy) the other dynamic effort light (5) Rest 72 hours between heavy and light and 48 hours between light and heavy ( Monday to Friday = 72 hours, Friday to Monday = 48 hours) (6) On heavy days or maximal effort days cycle the main exercises ( Front squat, Zercher squat, Sumo deadlift, Safety squat on box with bands, rack pulls) every 2 to 3 weeks ( 2 to 3 Mondays in a row) (7) On dynamic effort day use 50 - 60% of your 1RM and do 8 - 12 sets of 2 or 3 reps ( 2 on Box squat, 3 on speed bench) with accommodating resistance ( Bands and /or chains), the idea is bar speed (8) On maximal effort days work up to a 1rep max ( Example 5, 3, 3, 1,1,1) (9) After the main exercise on all four days do assistance exercises, these exercises are meant to improve your lift. For instance after bench press do tricep extensions for 6 sets of 10 reps, lat rows 4 sets of 10 reps, rear deltoids 3 sets of 10 reps ... This is when you use the repeated effort method (10) The repeated effort exercises or assistance exercises can also be cycled using the conjugate method (11) Relevant muscles for squat/deadlift - Hamstrings, abs, lower back (12) Relevant muscles for bench press - Triceps, lats, rear deltoids, middle deltoids, traps, brachialis/brachioradialis (13) Do only one exercise for each muscle group on assistance moves (14) Do 3 to 5 different assistance exercises. For BJJ the Westside method can be applied as explained in the video. I just explained from where the system stems using a powerlifting example.
Thanks for sharing!
What is @ 7rpe And 3Rir Mean ? On the free workout plan
Thanks 🙏
RPE = Rate of Perceived Exertion on a scale of 1-10. 7RPE = working sets should be 7/10 difficulty. RIR = Reps In Reserve. 2RIR means do as many reps as you can in that set, but leave 2 reps in the tank
What would be your recommendation lifting after vs before bjj? . The given would be separating both 3-4 hours from bjj.
I prefer to lift before bjj
BJJ is cardio specific. So hit the gym first for optimal result.
How many days do you say ought to be left in between sessions on the 2-day split?
72 hours at least 💪🏽
@@joshuasettlage hey thanks
Stupid question.. but are these after bjj training or before? Or off days?
Whatever works best for your training schedule. If you have the flexibility in your schedule, I would suggest doing it before. :)
One question coach. Those 3 days are only for weightlifting? Can you go to a Bjj or MMA class on the same day? After the weightlifting or before.
Yup, you can do your skills training on the same day! I would suggest your workout before your skills training.
Im 13 and i just started bjj this week would you recommend anything?
That's awesome! Check out the free 4 week strength program I have in the description :)
Coach I've gotta ask, how did you meet Phil Daru? Not a bad mentor to have in this scene that's for certain
I originally met Phil in 2019 when he came to Super Training Gym. It was great meeting him and it's an honor to call him a friend and mentor 💪🏽
how many sets of each exercise for repetition effort method do you recommend?
Depends on the training goal, experience level, phase of training, etc.
How long should one of these sessions take?
around 60-75 mins tops!
what are the reps looking like from Day 1 - Day 2
Depends on your training goals
My son is looking for a strength training program. He has been in jutjizu for a long time but has neglected strength training. Is this suitable for a beginner?
How old is your son? This program would work well for a teenager.
@@joshuasettlage he's 21 and has experience with weight training. Just hasn't weight trained since starting college. He's put on a lot of weight so just wanted to make sure this was safe while he worked on that. Like his joints. I'm into weight training and see these boys get injured at the gym.
@@katherinesmith2365 You bring up some great points. This strength program would still be a good place to start. I designed the program to be beginner friendly and help athletes safely make strength gains.
When doing the max effort lower how many sets should I be doing bro
Work up to a top set for a given 1-5 rep max.
Would it work if I go to BJJ 3-4x a week and workout 3 days a week?
Yup!!
Coach, if I was 1 week out from comp, is it okay to lift during this week?
I would suggest only doing light exercise and focusing on recovery.
Thanks coach.
I was gonna try out Knees Over Toes Guys program
But I see you also incoroporate som KOT exercises and have collabed with Phil Daru.
I finished phil daru’s fight ready program and I’m familiar with conjugate training,
But since training more Jits,
Your 2-3 day approach seems most realistic for a natural athlete like me.
Imma try out the free trial!
@@x-Musashi-x Let's goooo!! Let me know if you have any questions!
If I had only 2 days to lift, would doing days 1 and 2 be sufficient?
Also, what does the volume look like for each exercise type?
If you're doing 2x / week do this: Day 1 ME Low, DE Upper with 1-3 RE exercises at the end, Day 2 ME Upper, DE Low, 1-3 RE exercises at the end.
Volume for ME & DE work is primarily based off Prelipin's chart and RE volume is dependant on your training goals
@@joshuasettlage thanks coach. What if these days were Saturday and Sunday. Possible to do ME after dynamic for same body parts 1 day later?
I appreciate the help!
@@stenciljunkie It's recomended to have 72 hours rest between sessions
@@joshuasettlage you’re the man. Thanks coach
@@stenciljunkie yessir!
Dude please send me the program. I've been clicking the link and requesting like 4 or 5 times. Lol please I need this
Did you check your spam folder?
So It’s only 3 days out of the week for strength split ?
yup!
On day 1 (MAX EFFORT LOWER BODY), can I do a heavy squat and a heavy deadlift or I need to choose between one of them? The same question for day 2.
Hello from Spain:
YOU AND DARU ARE THE BEST!!!!
Pick only one movement. Skwaat OR deadlift. 💪🏽
@@joshuasettlage I like to try to get the best of both worlds and hit a split stance hex bar lift.
@@gwieglz nice!
Dude Cossack squats on my left leg my inner thighs to my knee pinch. Anybody know what’s that about
That's interesting and I'm not sure what that is about!
I really think this should be done in blocks to be honest. Building familiarity to barbells with less weight more reps, moving to heavy compounds and then speed work and Olympic lifts for power. Usually gearing up for comps as you get closer that youd end with the speed work and power and then taper off a week before comps. Even if not competing, to get the most gains across all areas 2 or 3 x a week dedicated to each area-endurance, strength and then power would be better imo
some aspects of block training could absolutely be included. One of the downsides to block training is that the adaptations created in block 1 don't always last and carry over into block 3. Having a more concurrent or conjugate approach with some elements of block training allow for different aspects of athleticism to be emphasized at different points in the training camp, while still making sure adaptations carry over and are present through the entire camp.
And if i am crurently lifting 5 days a weeks and I want to start bjj ? How can I add it to my training split? I am scared that it interferes with my lifting and I get skinny again (it’s tough for me to gain weight )
Thanks a lot coach, I love your content
Great question! If you're worried about losing bodyweight due to jiu jitsu, you'll need to increasse your daily caloric intake to off set the energy expenditure from Jiu Jitsu training. I've been lifting 3 days a week and doing jiu jitsu 4-6x / week and have continued to build muscle. It all comes down to how you train, how you eat, and how you recover.
Thanks a lot, I wasn’t scared about the caloric deficit created, because as you explained very well, I can eat more
I was asking about how to lower the bjj’s interference with weightlifting. When I do bjj I can’t do enough training volume in the gym the next days.
Bjj creates a lot of fatigue, when I tried it I couldn’t train as heavy as usual for 2 days because my muscle were sore.
Am I going to get used to it ? Any advice ? Is it better if I do a double day and then a rest day ? What can I do in order to start bjj without hurting my bodybuilding progress
Thanks
@@toma678 ahh gotcha! Yes, at first BJJ will be VERY taxing and fatiguing and will interfere with your weight training. However, you will adapt and it eventually won't be that fatiguing. My best advice is to focus on dialing in your recovery, increasing your general physical preparedness. :)
Thanks a lot for the answers
I will try it and we will see how it goes, maybe I’m going to love it so much that I reduce weightlifting to focus on bjj :)
Your videos are really good ( even for someone that is just starting bjj and doesn't understand everyhting) keep it up
Have a nice day and thank you again
@@toma678 Yessir!!!
could this help me get stronger in highschool wrestling?
Yup!!
It doesn't have to be so complicated, you can just do a linear progression
@@InvisibleHotdog It's not complicated when you understand the methods that are used in the Conjugate System. Traditional Linear Progression programs have some value in strength sports where the variability of what happens outside of the gym is much less when compared to other athletic endeavors. For Jiu Jitsu athletes, Linear Progression has a lot of limitations on it's ability to prepare them for competition.
Essentially, lower, upper and fullbody.
I do it, fullbody, upper, lower. But same thing.
Nice!!
I’m already doing similar full body workouts. My struggle is how to balance recovery days with training days
How is your sleep and nutrition? Is it fully optimized for recovery? Those two areas will have the biggest impact on your recovery :)
How many days you rest between those training sessions?
I rest 48 hours between these 3 sessions.
Didn't Simmons suggested 72h between Max Effort and Dynamic Effort days?
@@karolmigo2571 but then you wouldn’t get 3 training sessions in 7 days
@@salmansaid9039 why not? Mon-ME lower, Tue-ME upper, Fri-DE lower&upper.
@@karolmigo2571 Yup! My schedule doesn't allow for 72 hours between sessions at this time in my life.
How can i get a free pdf
The link is in the description!
What can i do after finish bracket smasher program. I repeat it?
Which Bracket Smasher program did you finish? Pre SZN, Comp SZN, Off SZN, or Reloaded? :)
@@joshuasettlage I've doing the comp szn.
I would suggest moving into Off SZN or Reloaded (do Reloaded if you have another comp coming up)@@darkwarrior489
and finishing the off szn I repeat it until it prepares me for a tournament?@@joshuasettlage
After the Off SZN program you can move into the Pre SZN program!
as soon as i saw his ears, i knew he wasn't BSn LMAO
you know how we do homie!
3:43 explanation of the program
Thanks!
I’m only here because The Grappling With Podcast told me to.
Let’s goo!!
1:53 Cojugate System
Thank you!!
Ma = yoga
Di = kracht
Wo = BJJ
Do = kracht
Vrij = BJJ
Za = yoga+worstelen
Zo = rust
nice!
I don't understand, you say that this workout is the best one for BJJ athletes and then you have another program that you adverstise that is also the best for BJJ athletes
The "workout" is not the best, the "principles" used in the workouts are what I have found the work best :)
Too complicated! I train 5 days a week, lifting 2 of those days:
Day 1: Bench Press, Dumbbell Rows, KB Swings, Fireman's Carries
Day 2 (no-consecutive): Squats, Deads, Fireman's Carries
I believe this covers the needed bases!
I do no more that 4 exercises on either days.
There is freedom to modify or add new exercises...
This program may not be for everyone. It's always a good idea to play around with different options and find what works best for you! :)
@@joshuasettlage I would be interested to see how you would schedule a 2 day training session with no more than 4-5 exercises per day. I train with a Certified Cross-Fit trainer and coach and he says what I am doing hits all the points for a program that supports our Jits. What do you think?
I would run 2 days as such:
Day 1 - Max Effort Lower + Dynamic Effort Upper
Day 2 - Max Effort Upper + Dynamic Effort Lower
1 main exercise for the max effort work, 1-2 secondary strength exercises, 1 dynamic effort exercise, 1-2 accessory exercises
The program you laid out has a lot of great exercises!
The video starts around 4:00. Everything else is preamble and sales pitches
Thanks!
Too complicated 😮
What do you find most complicated? I'd love to help you understand more 💪🏽😎
Where. Is. The. Mat. Time? Youre leaving the mat time out.
Mat time is mixed in wherever you see fit
Mat time is a given this is only exercises to improve your body’s function during jiu jitsu
Mat time is 90minx6/wk
No he didn't leave it out. This training is for bjj practitioners, so it goes without saying that it is in Addition to your bjj mat time.
This is the question I actually came to the video to find out. Still more questions.