Wsup ya'll...just wanted ur guys opinion on my routine...I lift (one body part), then do cardio-about 30-45 mins...4 hrs later i train BJJ
My problem is that i feel fatigued at BJJ and end up gassing out during drills and training/sparring sessions...should i just cut out cardio? any help would be much appreciated..thanks
Do you eat in between any of these activities?
Your question is too vague. We'd need a ton more info before we could give any recommendations.
For example:
-You said you do one bodypart/day. I assume it's standard bodybuilding training (3x10, 4x8, that sort of thing). Is that the case?
-What is your cardio like? Steady-state? Intervals? How intense is it?
-How many days/week do you lift/cardio, and how many BJJ? Are your BJJ days always on days you lift/cardio? Could you not lift/cardio on BJJ days? Would this still give you day(s) off during the week?
-What's more important to you - lifting/cardio or BJJ?
-Which quality do you need more work on - strength or conditioning?
-What kind of rest/recovery/nutrition are you getting between?
I'm not trying to nitpick, but depending on the above, we could give you a variety of different recommendations...
Wiggy - MMA Conditioning
thnks wiggy, here's my schedule:
Mon: chest, run at 70% heart rate for 45mins
tues: biceps, HIIT on the treadmill 30mins@3pm: BJJ@7pm
wed: shoulders, run at 70% heart rate 45mins@3pm: BJJ@7pm
thurs: back, HIIT on the treadmill 30mins@3pm: BJJ@7pm
friday: triceps and abs, run@70% heart rate 45mins@3pm:BJJ@7pm
sat: traps, HIIT 30mins@3pm-no BJJ
sun: rest
I eat oatmeal and some fruit before my workout, protein shake afterwards, then a meal 2hrs later, small meal after BJJ.
More food imo... try and nap if you can, I know its pretty much impossible.
dirtstyle, do you do any leg work? Or is it included in your lifts eg on Thursdays? If not then I think its a large part missing from your routine.
I was trying to do a routine similar to that and train bjj 4 days a week as well. I felt burned out after a few weeks and I knew I was overtraining. I stuck to olympic stlye lifts 2 days a week and bjj 4 times a week. I also work full time so I don't have the extra time to nap that you may.