I’m a competitive submission wrestler and bjj player and I’m thinking about taking a few months off from grappling. In effect, I’ll be creating an off-season so I can focus on strength and conditioning.
My primary goal is simply to get much stronger and secondary goal is to increase my anaerobic fitness. I can afford to gain up to 10lbs., but not much more due to weight class concerns.
I think I've come up with a good anaerobic interval program, but I need a strength program to go with it. I want to train strength 4 days per week and emphasize deadlifts, chins, and rowing movements because I've found they carry over well to grappling. If anyone could give me a steer in the right direction I'd much appreciate it.