What is the best way to train to supplement my jiu jitsu training?

I am currently training 3 times a week, 2 jiu jitsu classes with 10th planet Darlington and 1 conventional weight training/cardio session at my local gym.

I have been utilising a lot of supersets/pyramids and compound movements in a full body workout usually taking 1 1/2 hrs and can feel strength and fitness benefits when rolling in jiu jitsu but, in order to keep the body guessing and mix it up a little i would like some opinions on other beneficial full body routines i can use once a week?

Cheers,

Carl

Inspired by the rapid rise of the Freaks of nature at Vista, as well as the practices of Rickson Gracie, I've actually just put together a weekly routine for off the mats, consisting of yoga poses/stretches, gymnastics, ginastica natural exercises, and some of the partner-less warm up drills we have (sit outs, grambies [some modified grambies as well], hip drives, rolls, crawls, shrimps, butterfly shrimps, hip mobility/flexibility exercises, and some wrestling stand up drills). My idea with this is to improve my bodily awareness, coordination, etc. I've done small amounts of yoga/ginastica natural and I definitely saw improvements.

I just hope I can commit and stay vigilant with these exercises.

I keep it really simple. I'm running a modified three day push, pull, legs program (changing up with the additions of more power cleans and snatches, weighted carries, and core work everyday), and doing yoga, elastic tractioning, foam rolling, and self myofacial release work everyday.
I train the program six days a week, sticking to a wave progression program (a constant increase in all weights each week for four weeks then a back off week followed by another four weeks of increasing intensity), and I always work with in known percentages of my training max, so that I only fail a lift due to fatigue or failure of form rather than strength failure. Day Seven is always devoted to pre-hab/rehab work and bodyweight conditioning.
Jiu jitsu is trained four days a week for 1 1/2-2 hours a night.

Thanks for the insight, i will check out the yoga and ginastica on youtube

Jiu jitsu

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Originally Posted by Sean Applegate

Jiu jitsu

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Beat me to it

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Originally Posted by Sean Applegate

Jiu jitsu

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This.

Especially as a white belt, the thing that will move you along on the mat the quickest is being on the mat. I’m not sure about your other goals, but for jiu-jitsu, training 3 times a week in jiu-jitsu would help you more than two times a week in jiu-jitsu and one day on something else. Its weird that Geo from vista was used as an example to substitute something else for training when he trains jiu-jitsu twice a day 5 times a week as I understand it (all the other guys listed also have a full week at minimum). Adding a workout routine can help you in competition if added to a complete training schedule though, but it wouldn't be my top concern for a beginner. If you can get into training more, do. Don't swap a training day for something else (for jiu-jitsu).

Thanks for the advice, My working life means that I can't train as often as I'd like so I'm restricted to 3 workouts per week, although I have a lot to learn in jiu jitsu terms I still feel like strength and conditioning should not be neglected to benefit cardio and grip strength etc which are also key weapons to go along with the new techniques I am learning.

Thanks again for offering advice, I will take on board all comments

Cheers

Carl

Can you do a headstand? Handstand? Cartwheel?

Body weight mobility/positional awareness training when you don't have another body. Mobility, coordination, strength, balance, flexibility all mixed together. Also pull and climb shit. Be that random guy swinging from a tree to a frontroll.

i think one of the hardest things about jiu jitsu for most people, is moving your body. one of my favorite parts of jiu jitsu is learning to move my body in a new way. like granbys or shrimping or anything you can't do naturally. some people, like geo and richie, did something before jiu jitsu that made them learn to move their bodies in very unusual ways. that made jiu jitsu a lot easier to understand and practice for them right off the bat. every time you learn a new movement, your entire game changes.

12 Oz Curls?

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Originally Posted by Sean Applegate

i think one of the hardest things about jiu jitsu for most people, is moving your body. one of my favorite parts of jiu jitsu is learning to move my body in a new way. like granbys or shrimping or anything you can't do naturally. some people, like geo and richie, did something before jiu jitsu that made them learn to move their bodies in very unusual ways. that made jiu jitsu a lot easier to understand and practice for them right off the bat. every time you learn a new movement, your entire game changes.

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I agree.

Carl, I started off training when I could..about two days a week like you. One day I got smashed in a tournament, happened to change jobs a month after that. Started training 4-5 nights a week. If you want to improve, get on the mat more. You will have better jj cardio, you won't have excess bulk that slows you down in rolling, your technique will be more crisp bc you get more live reps. If you absolutely can't up your mat time, I suggest investing in a good grappling dummy and setting aside 30 mins to an hour everyday and start repping techniques. I grab a partner a few times during the week and we rep what we want to put in our game and get good at fast...and it works like a charm. :) Try it. It's a game changer!!

i get in to street fights