I practice BJJ 3 to 4 days a week, 2 to 2.5 hours a day. With school and work, I don’t have a whole lot of time to lift, and may end up having to skip something on occasion (probably lifting, since I really like BJJ).
I was thinking of doing a total body routine instead of a split so it would screw me less if I ended up missing a day. I’m not sure, though, how to build a routine so I’m not too exhausted for BJJ. I was thinking 3x5, but I wasn’t sure if I would really see much strength gain (even going 2 - 3 days a week).
I’m looking for functional strength; my back needs a lot of work (I have difficulty posturing in someone’s guard when they are pulling me down, and I’ve injured my back in the past), and I would like to work on my quads as well (to help with sweeps). Hip strength is also pretty important. I’m 25 and 180 lbs.
Here’s the routine (all exercises are 3x5 with a 1x15 warmup, except chins and hip raises, which are 3xfatigue):
DB Military Press