I train bjj 2-3 times per week so want to follow a template that will make me strong and keep me flexible. How does the below look?
Jumps/throws (3 sets x 5 reps)
Strength - 531 or 5 pro template (not sure which is “better”)
Supplemental work - FSL multiple sets
Assistance work - abs/lower back/hamstrings
Conditioning - prowler work
Is it ridiculous to attempt this 3 times per week given i’m already doing bjj 2/3 times per week also? Would it be better to follow a 2 day per week template? [/quote]
You will need to keep assistance to an absolute minimum if you don’t want to suffer on the mats constantly. If you are training bjj hard 3 days a week. Less is more when it comes to training outside of combat sports.
I would recommend the 5/3/1 for your strength and just work on one of the other area at a time. I think how you place your rest days is important too. Leaving a day or two off will be very helpful, but that means lifting and bjj in the same day most often. I have had much better results with 3 days a week lifting over 2.