Is this a good program. I need your expert advice.

[Lookyoung]

I am looking for a balanced workout. I want to improve my cardio( Have never worked on cardio before). Some what maintain my strength in weight training and will only workout 2 days a week as opposed to 3-4 before. And improve my bjj and train 3 days a week no excuses. Usually do 1-2. So I came up in what I feel is a balanced routine. Here it is. I work full time with a live in GF and a kid on the way. So my time is somewhat limited. Here is the routine I put together. I am looking for balance in my workouts meaning improve bjj, Maintian strength, and improve cardio.

Mon-Weighttraining push day. 4 sets of 5 bench press, 4 sets of 5 military press, 4 sets of 5 push down, 4 sets of 5 leg press.

Tues- bjj

weds- sprints. Sprint 30 seconds rest 4 minutes and repeat for 6 reps.

Thurs- Bjj

Fri- Weight training pull day. 4 sets of 5 chinups,4 sets of 5 rows, 4 sets of 5 curls,4 sets of 5 deadlifts.

Sat- bjj

Sun- Every other sun rest, Other sunday run 20 minutes straight.



In your opinion is this a good routine? How can I improve it? Do you think I need more days off? is this routine too much? I need suggestions please!!!!!!!!!!!

[AZ103]

Your weight training looks pretty bad. Too many extras and you should squat instead of leg press.

I'd suggest more rest as well but maybe I'm just a pussy.

[Lookyoung]

Originally Posted by AZ103

Your weight training looks pretty bad. Too many extras and you should squat instead of leg press.

I'd suggest more rest as well but maybe I'm just a pussy.

What would you suggest? I know I could do squats instead but that would be a harder workout for me. Do you suggest more days off?

[paolo27th]

Originally Posted by Lookyoung

What would you suggest? I know I could do squats instead but that would be a harder workout for me. Do you suggest more days off?

Simple routine from s&p`s faq.
Day 1:
Squat
Bench
Pullups

Day 2:
Deads
OHP
Rows

Also you need way more volume if you want to improve your cardio. Try to make it to the gym earlier and hit the threadmill for 30 mins before BJJ. And rest on Sundays.

[Jake Martin]

Originally Posted by Lookyoung

What would you suggest? I know I could do squats instead but that would be a harder workout for me. Do you suggest more days off?

Yes, but for more people, getting a good base of strength in the squat leads to greater athletic improvements, and minimizing chance of injury due to strengthening your body through a full range of motion.

Plus, it builds mental conditioning like no other - If you're not capable of going "Oh yes I hate squats but damnit I'm gonna kick their ass today" then you're not squatting right IMO.

And finally, if they're harder for you (which they should be), drop the weight down a notch. Getting better skilled with a full ROM leads to better adaptations than cranking up the weight and doing half the motion.

A leg press can be an OK tool as an accessory, but shouldn't be a primary exercise in my (and many others) opinion

edit: Also, how's your aerobic base? What's your resting heart rate?

If it's not at a decent level, I'd focus more on long runs until you've got a solid base, then focus on sprints. This will also help your recovery if squats give you problems (they always do me, instant DOMS no matter how light)

[chia]

Originally Posted by Lookyoung

What would you suggest? I know I could do squats instead but that would be a harder workout for me. Do you suggest more days off?

There's your problem. Training is not supposed to be easy. If you want to improve your cardio you'll need to do conditioning work more than 1-2x a week. Depending on how intense your BJJ sparring is, you may want to try to fit in some conditioning work before or after training.

[Lookyoung]

Originally Posted by Jake Martin

Yes, but for more people, getting a good base of strength in the squat leads to greater athletic improvements, and minimizing chance of injury due to strengthening your body through a full range of motion.

Plus, it builds mental conditioning like no other - If you're not capable of going "Oh yes I hate squats but damnit I'm gonna kick their ass today" then you're not squatting right IMO.

And finally, if they're harder for you (which they should be), drop the weight down a notch. Getting better skilled with a full ROM leads to better adaptations than cranking up the weight and doing half the motion.

A leg press can be an OK tool as an accessory, but shouldn't be a primary exercise in my (and many others) opinion

edit: Also, how's your aerobic base? What's your resting heart rate?

If it's not at a decent level, I'd focus more on long runs until you've got a solid base, then focus on sprints. This will also help your recovery if squats give you problems (they always do me, instant DOMS no matter how light)

My aerobic base is really not that good being I never focused on it. My resting heart rate is probably about 69-73 I would say. I used to have a max bench press of 300 and a military press of 205. I never really worked out on my legs in my life. I did lift heavy when I was in my early 20's. I am 33 now.

What do you think is a good 2 a day split for weights? And you bring up a good point cardio. I will probably concentrate on longer runs before doing sprints.

[EndoGlo]

Originally Posted by paolo27th

Also you need way more volume if you want to improve your cardio. Try to make it to the gym earlier and hit the threadmill for 30 mins before BJJ.

That really depends on what his/her goals are.

Op, really, if you don't train hard, how do you expect to make improvements. Sure, if you're a total noob then you'll make improvements no matter what you do. However, eventually you're going to plateau and you're going to have to face the music. Either way, you're going to have to train at a higher difficulty.

You need to push yourself if you expect to get any kind of results for your effort. The better the effort, the better the results.

[Jake Martin]

Originally Posted by Lookyoung

My aerobic base is really not that good being I never focused on it. My resting heart rate is probably about 69-73 I would say. I used to have a max bench press of 300 and a military press of 205. I never really worked out on my legs in my life. I did lift heavy when I was in my early 20's. I am 33 now.

What do you think is a good 2 a day split for weights? And you bring up a good point cardio. I will probably concentrate on longer runs before doing sprints.

Originally Posted by paolo27th

Simple routine from s&p`s faq.
Day 1:
Squat
Bench
Pullups

Day 2:
Deads
OHP
Rows

Paolo posted what is probably the most flexible and efficient 2-day routine we can come up with. Gets you your major movements, hits the entire body twice a week. Those are pretty good strength numbers you posted, but if you start working Squats/Deads heavy, you'll notice all your lifts going up.

I personally HATE squatting, but love Deadlifting. So I usually focus on that. As a result, my DL is pretty good but my Squat is embarassing compared to my other lifts. Guys like us just gotta grit our teeth and do our squats, unfortunately.

Are your goals to compete? Look good nekkid? Health? I know you posted that you want balance between strength, improving cardio and BJJ but what would you say is your overall goal?

[Lookyoung]

Originally Posted by Jake Martin

Paolo posted what is probably the most flexible and efficient 2-day routine we can come up with. Gets you your major movements, hits the entire body twice a week. Those are pretty good strength numbers you posted, but if you start working Squats/Deads heavy, you'll notice all your lifts going up.

I personally HATE squatting, but love Deadlifting. So I usually focus on that. As a result, my DL is pretty good but my Squat is embarassing compared to my other lifts. Guys like us just gotta grit our teeth and do our squats, unfortunately.

Are your goals to compete? Look good nekkid? Health? I know you posted that you want balance between strength, improving cardio and BJJ but what would you say is your overall goal?

At this point in my life my goal would be to more balanced in my strength. Having more strength in my legs which will come from doing deadlifts and squats. I also would like to get my strength in my upper body to be were it was before. Also to be more healthy and improve cardio. My overall goal would be to be in shape to get in shape for competition. I want to be the guy who is not training for a competition but if there is a competition in 3 months he is in shape to get in shape... If that makes any sense.

I don't really care about looking good anymore.

1. My no. 1 priority is bjj
2. Strength
3. Cardio.