As the title says BJJ/grappling and lifting don’t compliment each other very well and designing a program that accommodates both is challenging.
I am halfway through blue belt and am one of the strongest guys at the academy.
I am 39, weigh 210lbs at present and expect to be around 215 at the end of this bulk. Due to Corona I have been doing no BJJ, but have doubled my lifting frequency and eating great clean foods at around 3,500 calories. I am also at the final 5 weeks of my first blast then going back on my 100mg a week TRT dose.
My lifting goal when I return to BJJ is to keep my size and strength, while slowly continuing to gain muscle. That being said my passion is BJJ and I want to compete in the next 12 months so need to get in 5 sessions a week on the mats.
I have watched some videos from the likes of Mike Israetel but no specific programs are provided.
For anyone who prioritises grappling over lifting but still wants to be strong and look good, how do you balance things? Can you share your program?
I am trying to design a program or find one that still allows for 5 grappling sessions a week, so likely lifting 2 to 4 times a week with the volume and intensity decreasing as the training days go up.
My projected lifts at the end of my lean bulk and blast should be in the region of:
315lbs for reps (Expecting 6 to 8)
315 for a double
440lbs for reps
Strict Overhead Press:
176lbs for a triple