Hi,
*READ FAQ
The Glossary
AND EDITED TO THE BEST OF MY ABILITY*
I apologize in advance if my weightlifting terms are incorrect or don't make sense. I am 21 years old and I've been training a form of submission grappling on and off for about 4 years now. I am 5 8" and I used to weigh about 160 pounds but due to my inactivity in martial arts I've gained weight and I am about 180-185 pounds.
I've been doing kickboxing or MT for about a year and half before I had to stop due to a scratched cornea that keeps reoccurring (just had a cornea resurfacing surgery for it about a week ago, so any additional advice would be great if this has happened to anyone while training before...) AND...
I also had a bad muscular injury in my lower back while doing fireman carries in BJJ class. My back got so bad that it would hurt while running and throwing knees in the clinch or even while playing high guard for subs. I've had to sit out of warmup runs at times and sit out rounds etc. As a result, I've had to stop training and it has been about 6 months.
I went to the Doc and I had good news in that it wasn't a spinal injury or anything. He just told me that it was muscular pain and prescribed anti-inflamatory medication (which I haven't used due to side effects) and told me to take it easy on the martial arts and exercise my back lightly to strengthen it. I know this is ridiculous but I never really properly or consistently weight trained up until a few months ago but I feel a lot stronger than I ever have before.
For the past 2-3 months I have been weight training fairly consistently, Building up strength in my back and just trying to take it easy for a bit on grappling and MT. I'm finally able to run and rollerblade and basically do cardio again without it hurting like it did before.
My current Routines are:
Mondays
Chest
3X10 BP -150
3X10 Incline BP -120
3X10 Decline -130
3X10 Cable flies 120 (60 pounds each arm)
Triceps
3X10 Dips
3X10 Cable Pull Downs with the rope 50pounds
3X10 Skull Crushers 40 pounds
Tuesdays:
*started about 3 weeks ago*
Running 20 mins treadmill
and I rollerblade at night for about 30 mins to 45mins
Wednesdays
Biceps
3X10 Pullups
3X10 Bicep curls with bar wide grip 70 pounds
3X20 dumbell curls with 25 pounds (10 reps each arm)
3X10 curls with cables about 90 pounds then right after each set I drop the weight to 40 and switch the grip from under the bar to over (I am looking at the back my hands as I am doing these ones) and I do about 10 of those...sorry didn't know what to call it...*Read FAQ but I couldn't figure out what to call this*
Back
3X10 Rows 100pounds
3X10 Lat pulldowns 90 pounds
3X10 *don't know what it's called* there's a poll on the ground with a 45lbs plate on it and I take a rope or the thing I do my rows with and put it underneath so I can grab it with both my hands. I lean forward with my knees bent and my back pretty much parallel to the ground and I pull the weight in toward my chest.
3X10 deadlifts with 75lbs (I know it's really weak but whatever, I up the weights whenever it gets easy...I started off doing hyperextensions with no weights andthen I switched to doing deadlifts...
Thursdays
Legs
3X10 Leg Press 150 pounds
3X16 Lunges with 25 pound dumbells in each hand
3X10 Leg curls 90 Pounds
3X10 GHR 80 Pounds
Fridays
Shoulders
3X10 I basically take a 70 pound bar and grip it with the back of my hands facing me. I am standing while I lift the weight from my hips toward my chin kinda making a T shape with my elbows when I finish. *Same thing I couldn't figure out what exactly to call this also some of the links to the exercises wouldn't work and I couldn't find them from briefly googling*
3X10 shoulder shrugs with 90 pounds
3X10 on cable machine I put the cable so it is at my hips and I keep my arm bent at a 90 degree then I grab the cable and move my arm away from me while keeping the weight at the same level as my hips. *Read the FAQ but I still couldn't find out what to call this*
Abs
3X25 sit ups
3X25 Russian twist
3 1 minute platforms
3X20 leg raises
As far as supplements go I just take a scope of Glutamine post workouts with my ISO protein shake.
Enough with the highly embarrassing workouts and descriptions...I clearly can't lift as well as I could fight but that isn't really saying much either as of late!
I am planning on starting to train Jits and MT again in about a month and half or at least at the end of August. I wanted some advice on my lame workout.
I also was interested in how you guys incorporate your weight training with your MT and BJJ training because I tried to lift weights and train at the same time and sparring and general BJJ and MT game suffered a great deal due to exhaustion. When I stopped weight lifting while I was training consistently, I was much better in terms of finishing people off in striking or with subs.
I plan on training MT and BJJ twice a week, both on the same days because our classes are scheduled one after another 2h BJJ and 1h MT and I also want to train one day of straight BJJ 3H. So that's 3X a week...
I am sorry for this LONG AND DREADFUL post but your help and advice would be greatly appreciated both for weight lifting and how some of your guys' schedules are when you are doing MT and BJJ and weightlifting...
Basically what I'm trying to get at is: WHAT DO THE WEIGHT-TRAINING SCHEDULES LOOK LIKE FOR PEOPLE WHO TRAIN IN BJJ AND MT?
- Lifting NOOB!
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