new apt building has a sweet indoor gym making it very easy to lift in the mornings and train bjj at night.
looking for some advice on routines.
gi bjj offered 5x a week, no gi 2x a week- i make it to as many classes as i can, work travel permitting.
was thinking of lifting 2x a week and incorporating deadlifts, squats, pushups, pullups and lunges.
any tips always appreciated!
Stick to combo lifts and core exercises like you have listed. Add in some rotational exercises, upright rows and grip work.
I like thinking about lifting for grappling in terms of offensive and defensive motions of the upper and lower body and then finding applicable exercises.
For example, most defensive motions will either be pushing with the lower legs and upper body (bridging, shrimping etc...).
Most offensive motions will either be pushing with the lower body and pulling with the upper body (stretching someone out from de la riva or spider guard, guard passing or attacking from side control), or pulling with the lower body and upper body (breaking someone's posture in your closed guard).
As a result, I do a lot of back / pulling work for upper body and a lot of light-weight, high-rep pushing work for the lower body.
Don't forget to stretch a lot.
What do you feel are your strengths and weaknesses? How experienced are you at lifting? Any injuries? Spotter?
Without any info I'd say starting strength, stronglifts 5x5 and Jim Wendler's 531 are your best bets. 
Glen Pendlay has a routine designed for MMA athletes where recovery would be an issue with the volume of skills training involved. I would look into something like that especially if you are rolling 5x a week
2 words for BJJ:
posterior chain
I also like hard style kettlebell swings
I do crossfit to compliment my BJJ and it works well. Can tell a huge difference in strength and endurance.
I used to do BJJ 6 times a week and no weight/workout routine. Now I do 4-5 times a week CrossFit and 4 times a week BJJ.
Just be careful with stuff like deadlifts...I know I just pinched my sciatic nerve...out for a week.
What do you feel are your strengths and weaknesses? How experienced are you at lifting? Any injuries? Spotter? Without any info I'd say starting strength, stronglifts 5x5 and Jim Wendler's 531 are your best bets.
strengths: endurance, grip strength
weaknesses: explosiveness, lower body flexibility
posterior chaincan you give more info on this please?
Not to sound like a CrossFit junky, but if your weaknesses are explosiveness and flexibility then try it out. I know after a couple months I was more flexible, explosive, better endurance, and much stronger. Comparing myself to my buddy that started weight lifting at the same time I find my gains across the board have been quicker and broader.
microbiologynerd -
weaknesses: explosiveness, lower body flexibility
posterior chaincan you give more info on this please?
Posterior chain is what it sounds like; a chain (of muscles) at the back (of you). Traps, glutes, hamstrings and lower back. The key to explosive strength IMO.
Your weaknesses point to low bar ass-2-ground squats and deadlifts being your best bet. PNF stretching after lifting will help with both strength and flexibility as well.
There's lots of info about different routines for lifting, lots of them are good. As long as you pick a good strength building system and stick to it you'll progress but THE most important thing is MAINTAINING GOOD FORM.
twinkletoesCT - 2 words for BJJ:
posterior chain
I also like hard style kettlebell swings
What are "hard style" swings? Sorry, I'm a kettlebell novice.
Art Corvelay - I do not like squats for BJJ. They are an incredible exercise, perhaps the best mass and strength builder, but I feel as though my hips lose mobility and the DOMs is a killer.
With A2G squats and PNF stretching I don't feel I lose any mobility at all, in fact I've found the opposite.
DOMS is only an issue if you go from lifting nothing to lifting big, which is not advisable. The small amount of MS you get from squatting regularly can be overcome with a foam roller and stretching IMO.
i've had best success with circuits where i hit multiple body parts at a fast pace for a prolonged period of time. I usually try and mimic a full out 3 minute round. here's an example (i'm 5'10 and 230lbs. about 30 lbs. overweight):
immediately one after the other:
1. bench press 145 for 12 reps at a good pace. constant moving while feet off the floor.
2. Do 12 squats w/ bands attached (resistance going up and down). bang them out and explode up.
3. go to Hammer strength machine and do incline w/ alternating presses (i range in weight 45-60 lbs.).
4. Repeat #2.
5. Lat pull down w/ a bar; i sit on floor though and do 12 reps. i try not to do it w/ my legs attached to anything. it ends up working my back and core really good.
6. upright rows for 12 count w/ the resistance band.
7. Repeat #2.
8. 20-30 pushups.
Rest 1-2 mins... depends on your wind.
Repeat the circuit 2 more times.
Rest for 5 minutes.
I then attach the band to the squat rack or something that's heavy and do seoi nage throws w/ the band. i also switch it up w/ suplexes... mix in more pushups.
throughout the whole workout you should have done between 100-150 pushups.
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This routine makes it so that i can roll at a constant hard pace for 6-10 mins, depending on the person...
i remain overweight because i dont' get in the gym as often and i like to eat what i want...
when i did focus on it and did that routine 3x a week w/ good diet and bjj mixed in 2-3x a week i could get to 200lbs. and be a motherfucker on the mat.
i'm working on it. i've been pretty recreational for a while now.
oh, and stretch like a motherfucker after that. i have to stretch my piriformis and lower back or i will end up walking like i was gang banged by a gang of Patrick ewings.
JRockwell -Hard style should look like the above: the contraction is sharp and the core is pressurized.twinkletoesCT - 2 words for BJJ:
posterior chain
I also like hard style kettlebell swings
What are "hard style" swings? Sorry, I'm a kettlebell novice.
The downward action contains three prying motions:
- The knees are pried apart.
- The hips are pried backwards.
- The chest is pried open and long (vertically).
The driving (upward) action contains five key contractions:
- The heels are driven into the ground.
- The knees are fully locked.
- The glutes are clenched maximally.
- The abdominals are squeezed to shorten the abdominal plate.
- The lats are fired to pull the shoulder blades down towards your waist.
You can read some fantastic articles explaining the three prys of the squat/deadlift/swing and the hard style lock from my good friend (and Senior RKC) Dr. Mark Cheng, head of Kettlebells Los Angeles: