Full Body Strength & Hypertrophy Workout For BJJ (Workout Structure You've NEVER Seen)

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[@UWYO_Cowboy78]

Thanks for sharing the training video along with the WHY & HOW. Very informative.

[@sweetscienceoffighting]

Appreciate it, will do more of these

[@Ethan-nc1hf]

Bro I do MMA,
I lift weights thrice a week. I am also focused somewhat on calisthenic skills. I do handstands on pull and leg day.
Day 1: Push
Plyo push ups or ballistic smith machine bench press 3 sets of 5-8
Deficit pike push up 3 -5 sets of 3-8 reps
Weighted dips or Incline bench press 3 sets of 6-12 reps
Cable twists or landmine 180 3 sets of 6-10
Day 3: pull
Weighted pull ups 3-5 sets of 3-5 reps
Row BB or Db 3 sets of 6-8 ( explosive with momentum)
Dead hang ( weighted or single arm) 3 sets
Leg:
Plyo jump 3 sets of 5-8
Oly lift 3 sets of 3-5 reps
Squat 3 sets of 5-12 reps
Good morning or back extensions 3 sets of 6-12 reps.
As for cardio , I alternate between shuttle runs and long runs in mornings and do the weights in evening. Is it alright. I am not trying to make it pro or something, I want to achieve few cool looking calisthenics skills like muscle ups and handstand push ups , that's why.

[@sweetscienceoffighting]

If you're not training specifically for MMA then all good. I'd say shift to a full body split if only doing 3 days though or at least upper/lower/upper then following week lower/upper/lower

[@Ethan-nc1hf]

@sweetscienceoffighting yeah, I mean I am not trying to make it pro, just for fun and mental peace. Alright I will make the changes.