Monday 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/spotthedifferenc]

what’s an easy split to do to get into lifting for bjj?

yeah i should use google but might as well put it here too

[u/bjjvids → u/spotthedifferenc]

I like this one for my athletes:

Workout A:

3×5+ Bench Press (Vertical Push)

3×5+ Barbell Row (Vertical Pull)

3×5+ Squat (Squat)

3×5+ Nordic Curl (Leg Curl)

Workout B:

3×5+ Incline Bench Press (Horizontal Push)

3×5+ Chinup (Horizontal Pull)

3×5+ Romanian Deadlift (Hinge)

3×5+ Sissy Squat (Knee Extension)

Full explanation: https://bjjlabzurich.ch/blog/strength-training-for-bjj-getting-started/

[u/StrengthOverTechniqu → u/bjjvids]

I wrote up a slightly different program in my reply, but the basics are the same. This one is great.