Strenght Training for BJJ

[Memo]

My goal is strength gain and 6lbs. I already do conditionning for BBJ 3x week & core work is very intensive during BJJ training. Do you guys think its a good program for Wrestling type MA.

+++++ Max Effort Upper Body (Monday) +++++

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Incline barbell bench

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Dumbbell bench press

C. HORIZONTAL ROW- Perform 4 sets of 10-15 reps.
Seated cable rows

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Chest supported rows

D. GRIP TRAINING - Perform 2 sets to failure
Barbell Rotation

+++++ Lower Body - (Wednesday) +++++
A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Squat

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Glute-ham raises

++++++ Repetition Upper Body Day - (Friday) ++++++

D. MEDIAL DELT - Perform 3 sets of 10-15 reps.
Seated Dumbbell shoulder press

C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Weighted Chin-ups

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.
bar push-ups

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Rope pushdowns

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Standing Alternate dumbbell curls

[MMASTAR]

do olympic lifts, deads, squats (front and back) cleans, clean and press press, standing overhead press, snatch. These are good full body workout things, switch up the reps, sometimes heavy sometimes high rep with little rest, i also still do bench press, and like the hammer strentgh machine. I use landmines for shoulder endurance as well. Kettle bells are good for whole body, i do some DB stuff sometimes as well.

[JifeLacket]

Looks good, thats is only 1/4 of the puzzle as you know... I always used to love shadowboxing with weighted gloves (2.5-5lb)... Its great for getting your punches to snap back in (you have to concentrate on that part of the punch though). I never liked biggg training gloves they are just too awkward for me. The gloves had lead beanbags stitched in them on top of the hand. (home made)

Try some kicking w/ ankle weights too...

When practicing footwork you can wear a weight vest...

Just some things to think about?? Start really light for those things though.

[JifeLacket]

Basically you gotta try it bro... stick with it for at least a month and if you are not liking the results switch it up. Its hard to say exactly what is right/wrong..

giver!

[Memo]

Basically you gotta try it bro... stick with it for at least a month and if you are not liking the results switch it up. Its hard to say exactly what is right/wrong..

giver!

that is right