Do you even lift Bro?

Heyo from Asia fam!

I started on as a Personal Trainer a couple weeks back... so far it's been really cool and I have quite a bit of down time that I can use for training whatever I like in the gym....
But honestly, I've never been that much of a gym guy.... as I've always preferred martial arts training and calisthenics. Although, I do love kettlebells and I've been using those regularly for about a year now with excellent results.

So my question is, how many of you guys and girls out there regularly hit the gym?
What exercises do you do? And how has it benefited your game?


I found this article on BJJEE and it seemed like a good starting point
http://www.bjjee.com/articles/10-bes...for-grapplers/

Thanks

Tyler

All elite athletes are on a strength program, it's mandatory if you want to reach your ultimate potential

I do mostly bodybuilding style training regimen, because I believe that heavy low-rep lifting (squats, deadlifts etc) are way too taxing on the nervous system. I train submission wrestling/BJJ 7 times a week and lift weights 3 times a week.

I usually do chest/arms on monday, back/abs on wednesday and legs/shoulders on saturday. Usually 3 sets of 8-12 reps, depends a bit on the exercise. Having said this, I also do some maximum strength training from time to time. I'd say 5 months of bodybuilding-based training and then 1 month of maximum strength.

I've gained a good amount of weight in a year since I started lifting, 77kg->85kg (170lbs->187lbs). I also focus a lot on nutrition. I eat 6 weeks ~3500 kcal a day, then 2 weeks ~2500 a day. This way I don't look like a fucking whale all the time.

During most of my twenties, I was deadlifting into the 500s and benching/squatting in the high 300s. After my SI joint went out in 2013, I went down the path of yoga and kettlebells, which have been a lifesaver. Raw strength is great, but stability and mobility are just as important. The average week is yoga and kettlebells every morning for an hour, followed by a big breakfast.

I just mess with a gallon of water on my down time, turn my wrists while holding it. It has been beneficial for my chokes. Strong wrists = easier to tighten chokes. I do some push ups and ropes, but mostly I just train. I feel as strong or stronger than anyone my size. I also run, that has helped my triangles.

I started running after watching Erik Paulson on EBR... feel like it has helped my endurance big time and also my focus and breath control as well.

Something I've been doing to increase my clinch power and endurance is hanging on a heavy bag.... clinching hard for a minute with my arms and legs and then rest for half minute... feel like its helped my squeeze quite a bit

I also started working with one of those balance balls for the last couple months and I feel like my balance has gotten a major boost....much smoother on top and able to adjust and stop sweeps more often.

I'm going to give those power moves a shot for a couple months and see how I feel... deadlifts... squats... weighted steps ups... etc... i hope that explosiveness can help my wrestling... which sucks haha

Thanks for the input guys

As a young man I used to throw the hammer for the Sale Harriers UK. We also threw the shot, discus and javelin for the team point. We would squat deep whilst holding a kettle bell and then rise up quickly onto our toes and toss the the bell as far as possible then you had to do a 30 metre bound, trott back and do it again... Hammer technique is good for shoulder throw you can really pack some wiping power.
Then of to center of excellence for power and balance training got to 19 stone lifting lots of heavy weights, another exercise they had us do was clapping a high beam. I'm 6.1 -2 and the smallest guy at 5.6 a commonwealth weight lifter could jump from deep squat and clap the beam higher than all of us.
Now I,m down to a nimble 15 stone and enjoying skipping, jiu jitsu, muay thai and hopping on the bosu half ball.
My gym days are upper body and lower body this means I have a more open gym day now trx aussi press ups feet on wall parallel to ground, bosu balance, weights, handstand press ups, gravity boots, bag and ground work whoopee.

I do strength & conditioning twice a week.Weight lifting the first part and cardio the second half,pretty much just High Intensity Interval Training.1:00 round with :30 of rest @ 10 rounds for both parts.Plus drilling and rolling everyday.

I work at a personal trainer and I'm a certified strength and conditioning specialist. I train in a modified Westside template. 3-4 days a week. Two heavy "max effort" days. They aren't traditional Westside max effort days though. That'd be too hard to recover from on a weekly basis. My programming also has tons of work for weak points, mostly posterior chain work (upper back, lats, glutes, hamstrings). And I do 1-2 days of dynamic effort training. Which tends to end up being jumps and throws with more weak point training and a bunch of conditioning.

I also go through in the elements movement program from GMB most mornings.

Joe DeFranco's WS4SB or SB911 programs are good resources as well as the Westside Barbell website.