Jiu Jitsu tournament in January, please suggest a workout routine

[Kerpal]

Hi everyone.

I've been doing Rippetoe for a few months now and all my weights have gone up a lot and I love the program. However, I am entering my first Jiu Jitsu tournament in January, and I don't think a program like Rippetoe is optional for this. I am looking for more of a program and diet that will allow me to maintain the muscle I've gained or even gain more if possible, while lowering my body fat and also increasing my explosive power and cardio conditioning.

I'm 6'0 and weigh about 190 lbs right now. I'm not sure what my bodyfat is but it is higher than I'd like, I'll post a current picture tomorrow. I will be entering either the Middleweight (176-190 lbs) or Heavyweight (191-215 lbs) division. I'd prefer to enter the Middleweight division obviously. I plan to enter both the GI and No Gi divisions.

This is my current workout schedule:

Monday: 1/2 hour cardio, 1 hour BJJ training
Tuesday: Lift weights
Wednesday: 1 hour BJJ training
Thursday: 1 hour BJJ training
Friday: Lift weights
Saturday: 1 hour cardio, 2-3 hours BJJ training
Sunday: Lift weights

I know this is "overtraining", but I've seen great gains so far doing this, and I don't even eat that much.

 

[spesmilitis]

ask your jujitsu instructor and other people who compete in it.

 

[Kerpal]

I plan to do that, but I always like to get several opinions when it comes to fitness related things.

 

[THE_ADDMAN]

you NEED AT LEAST 1 full day rest. your routine might be "getting you gains" but you're gonna burn out real fast doing it every day

 

[Kerpal]

I've been doing it for months and as long as I get enough food, I feel fine.

 

[Throttle]

seriously, you should consider a 2-day lifting split with a rest day on Sunday.

 

[Warboss Alex]

I've been doing it for months and as long as I get enough food, I feel fine.

so you've been doing fine for months, don't change anything.

 

[spesmilitis]

If you've been doing it for monthes, its ok. The human body can take way more training than what you're doing, but it needs time to adapt (around 6-10 weeks).

 

[Kerpal]

so you've been doing fine for months, don't change anything.

The Rippetoe program is great, but I want to take a break from it for a while to focus on conditioning for the tournament. I don't think a program like Rippetoe is optimal for that.

 

[Warboss Alex]

gaining muscle and burning fat while increasing sport-specific conditioning/skills aren't optimal either.

I'd stay with Rippetoe's program and talk to a BJJ instructor about your specific conditioning requirements.

 

[Deadly_Ripped]

As has already been said, I'd first go to my instructor. If he's teaching you then he's experienced with these kinds of things. If he's experienced with the sport and training for the sport, then he's is probably WAY BETTER than anyone on this website at giving you advice about workout programs and nutrition. I wouldn't trust any opinion on this website when it comes to competetive martial arts training without first running it by my instructor, so what's the point of even asking advice for it here?

 

[spesmilitis]

Remember, in jujitsu

conditioning/stamina >> strength.

Also, continious training like you're doing will build up acid in your body. Eat lots of greens.

Talk to your bjj instructor. Whose your instructor btw?

 

[Kerpal]

Also, continious training like you're doing will build up acid in your body. Eat lots of greens.

What?

 

[spesmilitis]

http://www.maxmuscle.com/index.cfm?fa=article&doc_id=524&subcat=performance_conditioning

 

[WORKEROUTER]

Hi everyone.

I've been doing Rippetoe for a few months now and all my weights have gone up a lot and I love the program. However, I am entering my first Jiu Jitsu tournament in January, and I don't think a program like Rippetoe is optional for this. I am looking for more of a program and diet that will allow me to maintain the muscle I've gained or even gain more if possible, while lowering my body fat and also increasing my explosive power and cardio conditioning.

I'm 6'0 and weigh about 190 lbs right now. I'm not sure what my bodyfat is but it is higher than I'd like, I'll post a current picture tomorrow. I will be entering either the Middleweight (176-190 lbs) or Heavyweight (191-215 lbs) division. I'd prefer to enter the Middleweight division obviously. I plan to enter both the GI and No Gi divisions.

This is my current workout schedule:

Monday: 1/2 hour cardio, 1 hour BJJ training
Tuesday: Lift weights
Wednesday: 1 hour BJJ training
Thursday: 1 hour BJJ training
Friday: Lift weights
Saturday: 1 hour cardio, 2-3 hours BJJ training
Sunday: Lift weights

I know this is "overtraining", but I've seen great gains so far doing this, and I don't even eat that much.

Good question. I'm in a simlair situation.

BJJ doesn't really take it out all that much when rolling because you should ideally be as relaxed and fluid as possible and rely as little on strength as possible.

 

[Bible_Belt]

Are the matches this short? If so, it seems that they would condition much less than other fighting sports like boxing.

http://www.cmgc.ca/jiu_jitsu_rules.htm

ARTICLE 12: DURATION OF ROUNDS
Each match consists of two -2 minute continuous action rounds (Black belts), all others will consist of two -1 minute rounds, with approximately 30 second break between rounds.

 

[Kerpal]

Those rules are from a different kind of jiu jitsu tournament, with striking.

The kind I'm entering has no striking, it's grappling only.

The rules of this tournament and most BJJ tournaments are: Rounds are 5 minutes long for white belts/beginners. Then as you get more advanced in belts the time limit gets higher. You only get 1 round per person you go against.

 

[Nightwing]

Hi everyone.

I've been doing Rippetoe for a few months now and all my weights have gone up a lot and I love the program. However, I am entering my first Jiu Jitsu tournament in January, and I don't think a program like Rippetoe is optional for this. I am looking for more of a program and diet that will allow me to maintain the muscle I've gained or even gain more if possible, while lowering my body fat and also increasing my explosive power and cardio conditioning.

I'm 6'0 and weigh about 190 lbs right now. I'm not sure what my bodyfat is but it is higher than I'd like, I'll post a current picture tomorrow. I will be entering either the Middleweight (176-190 lbs) or Heavyweight (191-215 lbs) division. I'd prefer to enter the Middleweight division obviously. I plan to enter both the GI and No Gi divisions.

This is my current workout schedule:

Monday: 1/2 hour cardio, 1 hour BJJ training


Tuesday: Lift weights
Wednesday: 1 hour BJJ training
Thursday: 1 hour BJJ training
Friday: Lift weights
Saturday: 1 hour cardio, 2-3 hours BJJ training
Sunday: Lift weights

I know this is "overtraining", but I've seen great gains so far doing this, and I don't even eat that much.

Where's the tournament at?? I'm competing in one also

 

[Deadly_Ripped]

Wrestlers in college have swim practices 3 days per week before their normal workouts/practices. If you're training for endurance that might help a lot, and swimming is great for your back muscles and lung capacity.