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  1. #1
    ThePump's Avatar
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    i need a good 3 day split while doing BJJ.

    hey guys i'm wanting to get a good 3 day split that will strengthen me and make me prosper in BJJ. like should i do quick explosive sets or what?? i rly don't have any idea. i'd appreciate it if somebody could help me out. thanx

  2. #2
    WHOADY4SHOADY's Avatar
    WHOADY4SHOADY is offline Senior Member
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    Got you bro, I just made this plan for the same exact reason as you. It has all the major power movements with all the supproting muscles included.

    1st day: chest, biceps. abs, deadlifts

    2nd day: back(everthing but lower back), triceps, hang cleans(do not press above head, only bring to shoulder girdle height)

    3rd day: legs(make sure to include heavy squats), shoulders, I throw in some extra trap work here, like db shrugs or barbell shrugs, or even heavy upright rows, but thats really up ro you and how your body feels. *Make sure to do your squats as this is your power movement for the day.


    For each body part, do what ever excersises you feel most comfortable with, but make sure to include the power movement for that specific day. And last but not least, stretch alot and dont forget the little calves. Good luck bro.

  3. #3
    GQ-Bouncer's Avatar
    GQ-Bouncer is offline Anabolic Member
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    Quote Originally Posted by ThePump
    hey guys i'm wanting to get a good 3 day split that will strengthen me and make me prosper in BJJ. like should i do quick explosive sets or what?? i rly don't have any idea. i'd appreciate it if somebody could help me out. thanx
    wieghtlifting is a bit detrimental for BJJ brutha

    Personally I fit BJJ in and write it off as Cardio to my weight training routine -

    if i were to actually training for BJJ very seriously, i would cut out weight training and just focus on stretching, cardio and sparring

  4. #4
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    KAEW44 is offline Senior Member
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    Some of the best grapplers are serious workout guys and even juicers, take for example Ricardo Arona, Jeff Monson and Sean Alverez, all worldclass grapplers, Arona is several times ADCC champion. The key is to not let the weightlifting cause u tightness in the muscles and slowness is movement. Makes sure u have an excellent stretching routine and that when u train in jui-jitsu u really put an effort to move and be acrobatic if u have to! try not to let weightlifting make u less athletic and u will see it will help u instead of hinder u.

  5. #5
    ThePump's Avatar
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    great thanks so much guys... i rly appreciate that. it rly helps.

  6. #6
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Quote Originally Posted by KAEW44
    Some of the best grapplers are serious workout guys and even juicers, take for example Ricardo Arona, Jeff Monson and Sean Alverez, all worldclass grapplers, Arona is several times ADCC champion. The key is to not let the weightlifting cause u tightness in the muscles and slowness is movement. Makes sure u have an excellent stretching routine and that when u train in jui-jitsu u really put an effort to move and be acrobatic if u have to! try not to let weightlifting make u less athletic and u will see it will help u instead of hinder u.

    They are good wrestlers but as far as submissions go, i would not follow a hardcore weight lifting plan. Just how many people has Arona subbed in ADCC? He wins mostly on points by out muscling the guy and laying on them which is exactly the same strategy he tries in MMA.

    Arona did lose alot of weight/mass to compete in Pride MW division, he is easily a HW.
    Last edited by Panzerfaust; 01-30-2006 at 12:54 PM.

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