T Nation

Quattro Dynamo and Jiu Jitsu


I am switching workouts and I think Quattro Dynamo is right up my alley. I like the lay out and I am really looking forward to a quick routine (3 weeks). the only changes I plan to make are to replace elevated heel squats with front squats and good mornings with sumo-style deadlifts My current stats are:

Age: 23
Height: 5'11"
Weight: 195
BF: ~15%
Squat: 315
Dead: 425
Bench: 245

Now here comes my question: I do Brazilian Jiu Jitsu two days a week (1 hour each session) and I would be doing that on the cardio days, obviously no extra cardio. I have pretty good recovery time based off past experiences, but I was just wondering is this work load too much? My main goals are hypertrophy and strength increases, as I have only been doing BJJ for a month or so it is not my main concern for the time being.

I figure I could give the first week a try and evaluate whether to continue from there. But I am curious to know what you guys think about this idea.


I also train BJJ. Chad Waterbury recomended to lift AM and roll PM


My club offers classes 6 days a week and each class time easily fits into my school and work schedule. So unless something drastic comes up I dont think I would have to lift and roll on the same day. But if I did I was also thinking that this would be the best idea. Thanks.