I've decided to focus on conditioning during the summer months and leave strength training to the fall and winter. Right now, I'm training jiu-jitsu three days a week, Monday, Tuesday, and Thursday, and doing conditioning work before and after training on Tuesday and Thursday, with full conditioning sessions on Saturday and Sunday.
So what does this mean? My before training conditioning/warmup consists of what I've been doing for a decade now: my matwork series. I try to get in three reps (3:30 min each for a total of 10 minutes work) before class. If I've got time left, I love to do neural charge jumps to rev up my nerve system after what is usually eight hours of sitting at a desk.
My after training conditioning on Tuesdays and Thursdays is a complex of squats and deadlifts, eight sets of five reps each as shown in this great video from TFW founder Martin Rooney.
After that, I'm working on this pull-up series from Russian trainer Pavel Tsatsouline. Note that I do this routine Tuesdays and Thursdays rather than every day. I'll be doing the 65443 routine on Tuesday evening. In between each set of pullups, I do 20 hipscapes down the mat. It works out to five sets or 100 total hipscapes.
On Saturday and Sunday, I do a Martin Rooney-inspired, DB complex with active rest.
Saturday
1/4 mile at 3.7 mph
5 sets: 5 reps upright row, 5 reps bench press
5 sets: 5 reps overhead press, 5 reps Kroc row
one mile at 3.8 mph
3 sets: 5 reps upright row, 5 reps bench press
3 sets: 5 reps overhead press, 5 reps Kroc row
1/2 mile at 3.9 mph
3 sets: 5 reps upright row, 5 reps bench press
3 sets: 5 reps overhead press, 5 reps Kroc row
1/2 mile at 4.0 mph
Sunday
1/4 mile at 3.7 mph
8 sets: 5 reps squat, 5 reps deadlift
one mile at 3.8 mph
4 sets: 5 reps squat, 5 reps deadlift
1/2 mile at 3.9 mph
4 sets: 5 reps squat, 5 reps deadlift
1/2 mile at 4.0 mph
I'm looking to switch this up a little in a few weeks, replacing the squat and deadlift with glute bridges and heavy KB swings, respectively, for a little variation. But this is the basic template for now through mid-July or so.
