BJJ conditoning regime

[the_Dark Knight]

I started this thread in the grappling forum a while back but they told me to come here, so here goes (note i revised my workout)


So, i get a second job at a local gym that gives me free membership.. i say to myself..AWESOME! now that i have free gym time, i wanna put it to good use and really work my conditioning/flexibility/ grip for bjj. My self made new regime is loosely based off Randy Coutures grappling circuit, but i want to see if you guys can help improve it. Here goes:

Stretch/ backrolls, workout neck- 5 mins
Body triangles- 1 min
obliques 1 min each side
exploding push ups- 45 seconds
decline pushups- 1 min
sprawls- 1 min
solo armbar drill-1 min
sitout drill- 1 min

----rest 1 min--
on to weight training ( i use 20-25 lb dumbells for the most part and a set of 15 lb dumbells for one exercise)

Spinning arm bar w/ shoulder raises ( 1 min)
back row (1 min)
weighted sitout drill (1 min)
split leg squats (to work legs for takedown)- (30-40 seconds each leg)
shrugs (1 min)
squats with military press-(1 min)
lower back work out ( 1 min)
double bicep curls (1 min)
sit, roll back and forth w/ chest press (i came up with this to help me get used to having weight on me while working butterfly guard- (40 secs)

---rest 2 mins--- repeat 1 more time

stability ball movements (yes people look at me weird)

any tips on making this better and more effective????

[floridalawdog]

That sounds like a really complete workout. I just got the Bas Rutten cds, and they are a nice addition to any workoutprogram.

[the_Dark Knight]

thanks, i was worried that it would be a little to power lifting focused hopefully this routine will help me stay in shape till im able to afford to go back to the academy

[the_Dark Knight]

and note.. i do gas out 1/2 way through the workout, so i may take a few seconds longer to start the next workout to catch my breath a little

[mschatz]

Originally Posted by the_Dark Knight

thanks, i was worried that it would be a little to power lifting focused hopefully this routine will help me stay in shape till im able to afford to go back to the academy

I'm confused. What part of that is influenced by power-lifting in the slightest?

[Gary Peters]

That is probably the worst strength-conditioning routine i've ever laid eyes on. Seriously.

[phenomphan2]

How do you do armbar drills solo?

[Sohan]

Originally Posted by Gary Peters

That is probably the worst strength-conditioning routine i've ever laid eyes on. Seriously.

My thoughts exactly. It's a mess.