[Diligent]

Age - 20
Height - 5' 8"
Weight - 150ish

Training for UTA wrestling team and Star Brazilian Jiu-Jitsu.

Rather than setting one day of each week aside for doing all of my body-weight stuff and weight lifting stuff in complexes, I have decided to spread all of my exercises throughout the entire week.

In my last thread, I began doing complexes for my strength training, but mainly just for conditioning. After doing this for quite some time, it has really come to my mind that ... well, regardless of how hard I work my complexes or running ... it will never come close to actual grappling (conditioning wise).

I found that doing ALL of my bw and weight lifting exercises on one day (even on the same day of grappling) was taking too much of a toll on my body and was often times putting me out so to speak for my next grappling session, which was usually the next day. I have decided to spread all of my exercises for strength training throughout each week to 'pace' myself. I will not be doing those mega-complexes anymore, since I will still be getting my strength training in, and I will be getting my real conditioning in as I am grappling. Since I will either be doing collegiate wrestling or BJJ at least 4 times a week, I will certainly be getting my proper conditioning in. On the days that I am not grappling, I may run or do the stationary bike ... along with my grip exercises. I feel that this routine will give my body more of a set pace rather than sporatic training days where I go all out and am hindered the next day for grappling.

I WILL be doing grip exercises nearly every day, though.

My schedule revolves around wrestling and Brazilian Jiu-Jitsu and will look something like this:

Lord's Day: Wrestling take-down class + (situps, back and side neck bridges )

Monday: Lifting (weighted pullups, military press, squats, bent-over barbell rows, Rolling Thunder, 3 inch wide PVC pipe holds, and front and side neck bridges)

Tuesday: Brazilian Jiu-Jitsu class + (situps + Rolling Thunder)

Wednesday: n/a

Thursday: Brazilian Jiu-Jitsu class + lifting (deadlifts, close-grip dumbbell bench press, back and side neck bridges, Rolling Thunder, and 3 inch wide PVC pipe holds)

Friday: n/a

Saturday: Brazilian Jiu-Jitsu class + (pushups, situps, CoC grippers)

[Diligent]

Saturday:

Well, one of my grandmothers passed away 2 days ago , and the memorial was today, so I wasn't able to make it to BJJ, for obvious reasons. But later on today, I did have time to get some exercise in. I did:

Thick bar singles (2.5 inch wide handles)

3 mile run

[Diligent]

Lord's Day:

Wrestling takedown class from 1 - 2:30. Went well, I kinda hurt my neck, though ... but it's feeling better already.

After warmups, takedwon drills/moves, and live matches, we also did pushups and situps.

Afterwards: thickbar (2.5 inch thick handles) timed holds.

[Diligent]

Monday:

Rolling Thunder singles (heavy day: up to 130lbs)

25 minutes on stationary bike.

My neck is still hurt from wrestling, but it does feel better. Hopefully I'll be able to make it to BJJ practice tomorrow!

[Diligent]

Tuesday:

My neck still hurts, but not as much. I think tomorrow it will be fully healed, hopefully. No grappling today (neck). I will get some exercise in tomorrow, though.

I start school tomorrow.

[Duncon76]

yeahhhh, school ....wooohoooo )))))

[bacon]

I'm not sure what your running days look like, but for wrestling I recommend the following.
In this order:

Before you hit the mat:

1) Run stairs (hit every stair, don't skip) for 8- 10 minutes. A three story stairwell works great. Run for 20-30 seconds, walk for 15-20 seconds for the entire duration.

2) Mile sprints for time. You're trying to break records here. The HS I coached at had a box shaped school so I made them run the halls. They went down one hall, up a flight of stairs, around the corner and down another hall, down a flight of stairs and return to the starting point. 4 laps was just a little under a mile. We usually did 3-4 miles with the hole team. I'd hold one of the fastest guys for 30 seconds to a minute and then send him after the pack. If he got back before anyone else, we kept running. Try to break your record every day.

At the end of practice:

1) Wind sprints length wise across the gym/mats. Start with 6 down and backs, then 5, 4 etc. It helps if you have someone time you.

2) Bear walks, crab walks, drop steps length wise across the gym. Same as above.

This was the daily routine I went through in HS and this is what I put my wrestlers through. We didn't win EVERY match, but we never lost because we were out of shape. Good Luck

[Diligent]

Originally Posted by Duncon76

yeahhhh, school ....wooohoooo )))))

Yeah, I'm actually glad to get back into the groove of things, believe it or not ... except for that whole "homework" thing ...

[Diligent]

Originally Posted by bacon

I'm not sure what your running days look like, but for wrestling I recommend the following.
In this order:

Before you hit the mat:

1) Run stairs (hit every stair, don't skip) for 8- 10 minutes. A three story stairwell works great. Run for 20-30 seconds, walk for 15-20 seconds for the entire duration.

2) Mile sprints for time. You're trying to break records here. The HS I coached at had a box shaped school so I made them run the halls. They went down one hall, up a flight of stairs, around the corner and down another hall, down a flight of stairs and return to the starting point. 4 laps was just a little under a mile. We usually did 3-4 miles with the hole team. I'd hold one of the fastest guys for 30 seconds to a minute and then send him after the pack. If he got back before anyone else, we kept running. Try to break your record every day.

At the end of practice:

1) Wind sprints length wise across the gym/mats. Start with 6 down and backs, then 5, 4 etc. It helps if you have someone time you.

2) Bear walks, crab walks, drop steps length wise across the gym. Same as above.

This was the daily routine I went through in HS and this is what I put my wrestlers through. We didn't win EVERY match, but we never lost because we were out of shape. Good Luck

Very good advice. Thank you. I actually used to do mile sprints for time by myself. I stopped doing them ... I don't know why ... I should really start those back up. I'm quite interested to see what my time would be right now since I haven't been doing them. Maybe I'll try it out Friday!

And I remember I did the stairs at the UTA stadium once (which is very tall) back and forth for a few minutes, and all I remember was that it was an awesome workout ... I should get back into THAT, too.

Regarding the wind sprints and bear walks and such, Coach Yousef at Star Jiu-Jitsu almost always makes us do those after practice, which is killer. I should do them outside of class, too. Thanks for the reminders, bro.

[Diligent]

Wednesday:

Bodyweight = 149lbs

OK, neck feels pretty good, now. I went to the UTA gym and did:

Handstand pushups - 3 sets (10,9,8)

Barbell Bent-Over Rows w/ 185lbs - 3 sets of 6

Pullups - 3 sets of 10

Rolling Thunder timed singles (light day, w/ 90lbs)

Front and side neck bridges

Nothing too hard today, as I do have wrestling tomorrow. Everything felt good. Tomorrow will be rough.