anyone have a workout that gives results?

[Ian Frood]

Hi
i am a S&C coach, and the only way to increase power in a gym environment is to do power moves for example Cleans and Jerks and snatches etc. Also Plyometrics such as jump squats and box jumps. I have found that the best workout for BJJ or mma is strength training size is not a factor but strength can be.
Try the 5 by 5 workout (heavy)
Squats 5 set of 5
Deadlift 5 sets of 5
Bench press
Bent Over Row
Shoulder Press

I have used this in the past gained size and strength and if you add power moves after a while ( you need a solid strength base before attempting these) your power will increase as well

Hope this helps

Ian Frood
www.froodstrength.co.uk

[Dan Wheeler]

any workout no matter how badly designed will give you results as long as your commited to it.
i agree with the advice above, kettlebell training and body weight exercises will give you that crazy farmer strength, perfect for BJJ.

heres a youtube link for kettlebells:
http://www.youtube.com/user/KettlebellAthletics

[Matt "Gumby" Glach]

Marc Rippetoe's Starting Strength Routine. I posted the details on another thread somewhere on the forum if you're interested in finding it. It's a 3 day a week power lifting routine that works WONDERS for power/mass.

[Dima]

Man its to hard to find your post about that Marc Rippetoes Routine, can you please find out which thread it was in particular ?

[Matt "Gumby" Glach]

Hmm I can't find it either, but here's a link that gives you all the details... http://forum.bodybuilding.com/showthread.php?t=712752

[Shannon]

So as far as push pull strength, would rows,pull downs, pec fly, pull ups, and dumb bell presses suffice?

how about super sets? some people look down on supersets i guess. been told they dont give the same results as a traditional work out of 3x8 or 10 vs just pumping out as many reps as you can on a weight thats almost your peak.

wondering about supersets since they're quick and supposedly cut time in half. lookin to go to the gym every morning for cardio and weight lifting before my college courses start.

next month is my first tournament so im looking to drop 5-8lbs and build strength/ functional power.

Thanks for all the info so far guys. really appreciate the guidence.

[michaeldolce]

look you are looking for strength not size, for JJ. simple the bigger you are the slower you are i have bet guys in the army that out weight me by 60 to 80 pounds. because they are big not strong. anyways i would go with box jumps, tire flips, snaches, jerks, push ups pull ups or muscle ups, power clings. i do those say daily almost. and i do a lot of core. i do not use a lot of weights either, if you have ever seen the movie Never Back Down, my training is a lot like that.

[Enzo]

We are testing some BJJ specific kettle bell workouts over a 6 week program, I will post our findings.

[Harry Evans]

I suggest kettlebells. We use them for all sorts of things at our gym. Check out Steve Maxwell online (he's crazy, but knows his shit), or hit me up for some good circuits. They seem to hit your stabilizers and core more than other workouts, and they are exponentially better for your "posture muscles" than anything I have found. I have asthma, but these workouts are doable (if painful) and productive. If nothing else, just simple, 2-handed kettle swings really help strengthen your lumbar (amongst other things) which has helped my posture and shrimp greatly - we throw those into just about every circuit.