Before I begin my detailed rant, I want to know how to maximize my recovery so I can gain strength, improve my bjj game and conditioning, and potentially lose weight.
I have been training no gi Brazilian jiu jitsu for about three months. I have about a three and a half month period between graduating high school and college in which I plan on training bjj as well as lifting and doing a little bit of conditioning. I will be working as well.
I train bjj on Monday and Wednesday. It usually includes 15-20 minutes of live sparring.
Here are my current stats.
105x3x5 military press
135x4,4,3 bench press
~6 pull ups
185x5 front squat
Deadlift not testedâ?¦ likely around 315x3
Still working on power clean formâ?¦ around 155x5
My ideal stats mid-September would be:
135x3x5 military press
165x3x5 bench press
10 pull ups (at least)
225x3x5 front squat
205 power clean
I have been tapering back into lifting this week. I went to the gym three days - Monday, Wednesday, and Friday. Monday and Friday were upper body days and Wednesday was leg day. I am incredibly sore, but I know that it will subside over time and I am looking into a good mobility program to keep my flexibility and recovery up.
For upper body training, I start with 3 sets of heavy pressing, and then go into a superset with higher reps (ie military press and pull ups or dumbbell bench and 1 arm dumbbell rows). I try to focus on volume and my upper back and forearms after the heavy pressing sets.
For lower body training I'll do a big movement then hit a few smaller movements or plyometrics to be build power and be efficient. For example, my workout on Wednesday was:
Power clean supersetted with 1 leg box jumps
Front squat supersetted with tuck jumps
1 leg hip thrusts supersetted with leg curls, 1 leg calf raisers, and decline crunches
Agility ladder drills with leg lift holds
I want to work up to 3 days of upper body lifting and 2 days of lower body lifting as well maybe a day with just agility ladder drills, jumping, and short sprints (not too much exertion â?? maybe 70% effort).
I also have to focus on PT for an old ankle sprain. If I keep on top of it, it is not an issue.
I haven't been getting an ideal amount of sleep, but after I graduate I will be focusing on that. This week I have been focusing on upping my protein intake and eating fruits and veggies... It's making a big difference in how I feel.
I have access to some good self massage tools, a bathtub (...ice baths? nooo....), and a dry sauna.
I will have a lot of time on my hands and so any recovery methods and/or programing advice would be much appreciated!
Tell me if I need a TL;DRâ?¦ I feel like I might, but I tried to only have crucial details.