Strength and conditioning for JJ

[Josh Wilson]

After studying exercise and sport for a few years I thought I'd put it to good use for y'all, all that I need to know is:
Your age
Your weight in lbs
If you have any injuries
What you currently do exercise wise each week
And your goal I.e gain strength get better cardio lose weight etc

I'll make you a workout and basic diet plan from this

[Josh Horwitz]

Thanks a lot, I need this and will post results!

33
253lbs
Back injury but not too bad
I do jiu jitsu 2-3 times a week
I need to lose weight and get better cardio for sure.

Thanks so much!

[stan myaskovskiy]

I may definitely use some ideas!
I need to seriously strengthen up my arms and core.
25
162lb
Back injuries, recovering rib injury
Train bjj 5 days a week, sometimes train MMA 4hrs per day 5x a week
Goal:Bulk arms up and core (lean muscle)

[Adam_92]

Really nice of you, thanks a lot
22
156 lbs
No injuries
Train jiu jitsu 6-10 times a week

benchpress, chins and pull ups training 2 days a week

The Randy Couture Grappling Circuit 1 day a week

Goal: to get Stronger and more explosiv muscles for jiu jitsu... and wouldn't be bad to get more ripped

[CharlieVasquez]

27
145
Currently train mma and jiu jitsu 4 times a week along with cardio (sprinting and circuit work) 2 times a week....total of 6 workout days with 1 rest day
Quite a few injuries but nothing I haven't been able to work through
Gain strength without gaining weight for competition

Thanks in advance

[Josh Wilson]

No problem guys should have them done in a couple of days, il also give you the theory behind everything so you can read up and implement things for yourselves as well

[Josh Horwitz]

Thank you so much josh, I need this bad. Not just for jiu jitsu but health and wedding in november

[Ernest]

You don't need height?

Would you recommend the same plan to a person that is 5 feet tall 250 pounds vs 6 feet 250 pounds?

[Josh Wilson]

You don't need height?

Would you recommend the same plan to a person that is 5 feet tall 250 pounds vs 6 feet 250 pounds?

Great question, if i was trying to train someone and make money off it then yeah however because i'm doing it for free then no i don't need height. Im going to give them the formulas PT's use for their clients because after roughly 6 weeks the plans become redundant due to the bodies physiological changes. Great for making money but bad for the people who want to work out. The strength and conditioning side of it remains constant for everybody because you use relative intensity ( a 5 foot guy at 250lbs has a 80% max hr when walking probably, a 6foot 250lber may have to do sprints to get the same hr but both are working at the same intensity, if that makes sense. I might ask one on the guys if i can publish it on here so anyone who is interested can see themselves what its like.
Guess its the whole give a man a fish vs teach him to fish ideology

[Josh Horwitz]

I would be happy to post pictures, results, and everything to show whatever you would like to Josh.