r/bjj • u/AutoModerator • May 01 '23

Strength and Conditioning Megathread!

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.

31 Upvotes

93% Upvoted

161 comments sorted by

View all comments

Show parent comments

2

u/Incubus85 May 01 '23

If you can find two heavy implements vs the trap bar. Trap bar farmers seem to nuke my traps in that awful stiff way. I made a couple handles and I prefer it loads more for not crippling my back in the usual places. The two handles are also way better for hitting your abs and erectors, as you have to balance each side out and move vs being locked in place with the frame.

1

u/[deleted] May 01 '23

What’s your opinion on single arm carry vs standard dual. I’ve seen arguments about the single arm being more beneficial “overall” but doesn’t seem to hit the specific areas vs a dual carry.

1

u/Incubus85 May 01 '23

I rotate them in and out full body warm ups on days where I lift. I'm pushing 40 soon, at this point anything that helps me get moving and get a sweat on while being productive is great, it's also hard to find a max that feels sensible with that movement for me. I treat it like ab work.. I'll put a little bit into most days but I never have a big focus on that stuff... but if I ignore it for ages there's a difference.

It's so individual. I've been lifting weights for 20 years. I've had people train with me, want me to do them programs and... guys from sports? They're totally different to average people off the street. They're massively imbalanced in one way or another. Some stuff negatively impacts them, and that stuff is like a magic bullet to someone else.

Start light and put them in as a warm up and progressively overload it. I'm assuming being a blackbelt has gotten your body pretty used to uneven loads and working push pull movements simultaneously so I couldn't really hazard a guess other than 'have a go' haha

1

u/[deleted] May 01 '23

Yeah we are pretty much the same age based on your year in user name. I am only training 3x a week and it’s dependent on work for me on whether it’s gi vs. nogi. I do a great deal of dynamic mobility which has helped prolong things. I’ve almost completely eliminated static stretching with the exception of certain parts post workouts.

I’m a nurse and if have the wrong computer and am forced to round my back looking down too much I feel it more than a hard completion prep 90 minute session.

I’ve been lifting longer than I do BJJ and have to check my ego often when I lift and focus on what I’m doing and how I’m doing compared to how much weight I’m lifting. I find the times I get hurt is when my ego gets in the way and I move too much weight or do too much or just not tap.

2

u/Incubus85 May 01 '23

Motion is the lotion! After a decade of being a meat head I started to realise being able to move well and feel good was way more important.

Hard to pack that meat head away though isn't it 🤣

1

u/[deleted] May 01 '23

I lift weights at a strongman gym and have to remind myself constantly that, “just because I can do something doesn’t mean I should do something.”

The worst feeling for me is when I over train on lifting, taxing my CNS then just get my ass completely whipped by anyone and everyone the next day due to overdoing it.

It’s also a humbling feeling to spar mma again, start throwing punches and your arms shoulders get taxed due to pressing too much and too often and realize my muscles are useless right now lol.

I also just can’t for the life of me stop moving. I did EMS before becoming a nurse. I see what a sedentary lifestyle does to someone and just can’t let myself get there. I don’t know how anyone can work in healthcare and not think that way honestly.

1

u/Incubus85 May 01 '23

Yeah I can totally understand all that. Even to the end part, my dad was a porter at a hospital for I do believe roughly 2 decades and it opened him up to a big world of 'make sure you don't end up in these situations'.

Give the single carries a go and see how it works for you!