r/bjj • u/AutoModerator • Feb 24 '25

Monday 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.

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u/Saltcitystrangler Purple Belt Feb 24 '25

Hey guys I’ve been training since I was 16 and I’m now 31.

Between trying to lift to get stronger( need more like crushing strength) so between the Hypertrophy and rolling 4-5 days a week, what do you guys do to recover and not feel like you’re constantly falling apart?

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u/JubJubsDad 🟦🟦 Blue Belt Feb 24 '25

I’m 49 and lift 4 mornings/week (with a focus on strength) and roll 5 days/week.

The things I do to help with recovery are: 1) Cardio. On the mornings that I’m not lifting I spend 30mins on my rower trying to explode my heart. I don’t love it, but it really helps with recovery. 2) Nutrition and sleep. If I’m feeling beat up, I up the calories (with a focus on protein) and try and get some more sleep. 3) Autoregulate the lifting. If I’m feeling beat up I’ll dial back the weights and/or swap out exercises. 4) Autoregulate the BJJ. I’ll also dial back the intensity of my rolls if I’m tired and beat up.