How can I become more athletic in general? I practice BJJ 4

>>42598819
Run

>>42598819
Bulgarian style of training.

Train almost every single day, low volume but very high intensity (PR everyday)
On the day that you do BJJ, space your gym time at least 8-10 hrs from your bjj training time and dont PR with new weights, instead hit a MR with yesterday's weight
Unload every 3 weeks,
Cycle exercise selection every 6-8 weeks

My favourite pair are weighted Dips, and bugenhagen split squats. I throw in some static hold pull up with false grip at the end.

>>42598819
Brap
R
A
P

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29KB, 640x360px

>>42598939

>>42598907
Running is bad for knees...

>>42599003
no it's not you retarded faggot, lose some weight and have good form

>>42598939
High intensity everyday sounds awful for someone who is training BJJ. Your CNS would have a hard time recovering from that and may cause motivation issues for both BJJ and weights.

>>42598819
BRRRRRAAAAPPPPPPPPP

also do cardio, heavy compounds, and bodyweight accessories

>>42599077
I don't feel like heavy compounds actually improve my athleticism.

>>42598907
Also calisthenics

OP here.

I'm leaning towards doing KB Swings, Get Ups, Jumping, and Sprinting.

I've done heavy compound lifts for several months religiously before and I didn't find them to be very beneficial for me. In BJJ/MMA you're relying more on muscular endurance.

>>42599003
Look at this fatty and laugh

>>42598819
Do a weight based training that your coach tells you, or oly lifts, but don't do high intensity

>>42598939
Can you elaborate more on this?

>>42599361
My coach recommended a circuit using an oly bar.

10 high pulls
10 rows
10 squat jumps
10 good mornings
10 military press
10 lunges each leg
10 straight legged deadlift

repeat circuit 3-5 times

>>42598819
Wanna be more athletic? Play sports. Any sport.

>>42599325
Hexbar deadlifts would be great to add in since they mimic the position you need to take someone down from. All you have to do is 3x5 once a week and just progress it conservatively. Jump squats would also do you pretty good as a power exercise to add alongside jumping and sprinting.

Ontop of this you should do some sort of back accessory work, You could easily have 2x days a week, one where you focus on weights and the other where you do unweighted athletic movements like jumping, running (also look into doing some agility work to help make your foot movement faster and cleaner).

If you're gonna go for conditioning assault bike, sled pushes/pulls and battle ropes would be good. Tabata's are fucking great/terrible on the assault bike but will really improve your conditioning.

Example could look like this.

Day 1

KB swings 3-4x10-20

Jump squats 3x6

HB DL 3x5
SS with GHR or nordic lowers (basically for injury prevention with athletic work you do)

Back accessory work + core work

CND

Day 2

Box jumps 4x3 (can use variations like seated box jumps or depth jumps, even hurdles as well)

Sprints 6x20m (if you go for higher distances start modulating intensity so as you're not fucking yourself by doing 10x100m sprints at 100% intensity, stick to a lot of 70-90% efforts for distances over 50m IMO) Also hill sprints are a better way to introduce sprinting if you haven't done any for a while.

Agility work

CND

i'm just here for that ass. do not read.

Also google MRV - maximum recoverable volume