I will start by telling you a bit about myself. I'm 23 year old and I've been passionate about grappling (Jiu Jitsu) pretty much since I've discovered it. I'm a blue belt now and I've come to the realisation that strength and conditioning are two paramount aspects to being a succesful grappler.
History-wise, I've been strength training sporadically at best, think my best squat was 90kg x 5 reps at a 77 kg bodyweight (which is around my BW right now). It's pretty safe to assume that at the moment I'm in a untrained state, despite sparring regularly at Jiu Jitsu. My squat is probably around 70-75kg x 5 at the moment, bench press around that as well.
I'm currently working on my cardio and will do so until January which is when I want to start the weight training.
Injury wise I got injured while deadlifting like 10 months ago and I had to lay off for a month or so. Didn't get it investigated but I fully recovered, however been very reluctant when it came to deadlifting heavy, atleast until I get a really strong core. If deadlifting, I'd have to go with something less lower back involving (if going for big weights), if at all at first. I haven't had issues with the lower back when squatting since but I've been avoided the deadlift to be honest.
So the goals of a said strength and conditioning program for me would be :
1. Strengthen my core and posterior chain so that I won't have any lower back issues further down the road.
2. Increase my strength.
3. Make my body injury proof.
4. Increase power.
5. Increase power-endurance.
6. Drop excess body fat. Lower weight means a lower weight class.
That being said these goals do not have to be targeted all at once if not possible.
I would be able to dedicate 2, maximum 3 days to this per week, since the rest of the time is dedicated to Jiu Jitsu.
Coach, what protocol or type of workout would you recommend to achieve these goals?