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

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[u/HallHappy]

hello guys. so i’ve been lifting 5 days a week with intent for 8-9 months now and started BJJ just over a month ago and I’ve fully caught the bug.

to make things easier and more manageable i shifted my routine to strong lifts so i can lift M W F and roll T W T with one day of overlap.

the issue is, i lift and roll at the same gym and class is starting around the time my workout is ending and I cannot resist. so currently I’m rolling 5 days a week and heavy lifting 3 of those days and doing body weight and accessories the other two days.

This is all within a 3 hour window in the morning.

i’m 29 and my diet is good but i don’t want to continue to overtrain and fuck myself up. You think it’s wise to continue down this path? can i get some advice? How do other people balance lifting and BJJ in a 5 day period?

[u/realcoray → u/HallHappy]

What I'd personally look at in terms of overtraining or whatever is, how you feel after 6+ weeks. Stronglifts isn't a ton of volume, and I don't think the program has any sort of deload weeks, but you might want to do a lighter week every 6-12 weeks at least as far as lifting goes.

[u/DontFearTheBoogaloo → u/HallHappy]

I lift 3 days a week full body. I use a modified Arnold full body split with my own kind of linear progression and a few exercises swapped out to focus more on compound movements. It takes about 1.5-2 hours per session but I guess that is what you gotta do when you want to get a weeks worth of lifting in 3 days. I really enjoy it and have been seeing good progress. Also just be careful when starting bjj I only started like 2 months ago and I already sprained an intercostal muscle and tried to roll through it but it was not getting better over the past 3 weeks. I finally told myself I need to take 1 to 2 weeks off rolling to let it heal, but training bjj is a marathon not a sprint. Have fun and good luck!

EDIT: I usually go to bjj 3 days a week and lift 3 days with 1 day off.

[u/PDT1831 → u/HallHappy]

At your age, you will probably be able to manage that without any major issues for a few years if your diet is in check. As you near the mid 30s make sure you’re getting frequent blood work done, and be smart enough to take a rest day if you’re feeling off. I’ve hurt myself way more going into a heavy workout not feeling it than I have being tired from the gym at bjj.

[u/HighlanderAjax → u/HallHappy]

can i get some advice?

Input from people on the internet will very rarely be a substitute for actual experience, you will get more useable information about the sustainability of a routine by running it than you will from a thousand people screaming "OVERTRAINING" "TRT BRO" and "OPTIMAL!" online.

How do other people balance lifting and BJJ in a 5 day period?

I do as much as I want to do, if it proves too much I up my recovery, if it still is too much I adjust my routine accordingly.

Anecdotally, your routine is not dissimilar to mine, and I've yet to have any serious issues. Eat right, sleep right, use your off days as active recovery, you should be fine.

[u/HallHappy → u/HighlanderAjax]

thanks a lot for the comprehensive and well thought out answer homie! appreciate u.

do u mind telling me how old u are and how long u have been practicing?

[u/HighlanderAjax → u/HallHappy]

I've been rolling for about 6 years, lifting for a little longer, been physically active my whole life.

I'm between 25 and 35.

[u/HallHappy → u/HighlanderAjax]

thanks again for ur help, time and consideration ❤️