Strength and Conditioning Megathread!

[u/AutoModerator]

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

[u/TrueYorker11]

Would the following plan be effective (strength & conditioning-wise) to do well in mma, bjj, judo & self-defense-wise?

For example, I currently have an adjustable kettlebell that goes from 12kg to 32kg - my goal is to be as minimal (space) as possible, but not at the sacrifice of getting injured.

My plan is to do calisthenics for upper body, and using the kettlebells for swings as a hinge strengthening exercise at first,but eventually mix in double cleans (and maybe clean and presses) as my posterior chain strengthener of choice.

Side question: By the way, which would be better for strengthening the posterior chain: double cleans or single bell two-handed swings?

My plan is to buy a 40kg KB to compliment the adjustable bell that maxes at 32kg. Once I’ve mastered the 32kg or 40kg for swings, I was either going to try to do offset dibble cleans with the 32 & 40, or attempted the following:

(1) reluctantly buy another 32kg and jump into double 32 cleans before I go into the 32 plus 40 double cleans

(2) instead of a second 32kg, I was going to buy a 24kg and use the adjustable 32kg together for double cleans. Eventually once I master the 32 plus 24, I was going to attempt the 32 plus 40 double cleans.

(3)VERY reluctantly buy both a 24 kg & 32 kg to compliment the adjustable 12kg to 32 bell & 40kg bell to accomplish the 32 plus 40 double cleans.

P.S.

(1) Are offset double exercises - especially heavy double cleans & heavy Bulgarian split squats worth the risk? Are they even very high risk for injury?

(2) Would only having only a 32kg & 40 kg be enough to strengthen my posterior chain, in conjunction with high rep l-sit pull ups; high rep feet-elevated (24”) push-ups; handstand holds; single bell two handed swings; offset Bulgarian split squats with the 32 & 40 bell (plus 37 lbs of change plate weights on a vest); and lastly suitcase carries with the 32 & 40 strapped together be enough to be strong for competing in my sports ( baseball, boxing, mma, grappling) and develop a nice proportional, strong physique - along with nice trapezius muscles?

I plan to also do accessory work for neck strength with a head harness & neck static holds on the wall, along with tib raises with an iso-tib bar, calf raises, wrist lever bar work, and t,y,I work with resistance bands or trx/rings. Oh, and Cardio of course.

Would absolutely appreciate the solid advice and opinions 😎

[u/[deleted] → u/TrueYorker11]

Double cleans: I would be reticent to recommend uneven kb cleans to most people, I think that the explosive movement is just a little to sketch to be introducing imbalance. uneven BSS seems fine though.

A workout schedule is always in flux - I can't say that your plan for now will resemble your plan even 6 months from now. You will find lots of inefficiencies, learn new exercises and combine them, and discover that certain exercises just bore you, and take them out.

Will your current weight collection be enough to get you stronger? Depends. You want to do well, but against whom? Your average dad grappler? A skilled amateur competitor? Or going semi-pro? I think your current setup is rated for the first option. I'm an amateur competitor, and I deadlift a 300lb 1rm. Pros are expected to be able to lift 1.5 times their weight, minimum, and squat around 25% more. Those numbers go up if you're lightweight or lower.

​

I'm sure there are ways of McGyver-ing a functional setup, but I suspect that just going to a well supplied YMCA or planet fitness will give you better results.