Appreciate all your responses.
Common consensus seems like: stick with heavy <5RM compound lifts, and take time off when necessary to recover.
The art I train in is one of the older forms of traditional Japanese Jiu Jitsu - NOT only groundwork.
Classes consist of Striking work, Groundwork and Throws.
Pretty much it has Judo, Karate, Grappling and Aikido moves built into it.
I can work out only 3 times a week.
Here is my proposed split,
let me know what you guys think.
Please note, I have included in a set or two of high rep work, this stuff was taught to me by some powerlifters as it helps develop connective tissue and give you more hypertrophy gains while piling on strenght with the lower rep stuff.
format in sets x reps
Incline BB bench: 2 weeks @ 5RM, 2 weeks @ 3 RM. amount of sets to be determined.
Flat DB Bench: 2x12
Behind the Neck Military presses: 2x8
High rep lower back work: GM or Hyperextensions: 2x 15.
Bent over BB rows: 2 weeks @ 8RM, 2 weeks at 5 RM. amount of sets to be determined.
Chins: Bodyweight to failure over 3/4 sets.
weight will be added as I get to higher reps on Bodyweight.
AB work and stretching.
Squats: 2 weeks @ 5RM, 2 weeks @ 3 RM. amount of sets to be determined.
Leg Press: 2x10
Halmstring work: Stiff legged Deadlifts 3x 6.
At the end of every 4 continuous weeks of squatting, I will take a week off. Then Ill stick in some some deadlifts for about 2 weeks and return to squats... silly ? or seems logical ?
In terms of M.A. plan is to continue with Jiu Jitsu for the next year or two. When I have the opportunity I will go for MMA or start off with both Judo and Kickboxing at the same time.
Any pro MMA fighters on here ?
Looking forward to your opinions.