Posted: April 09, 2018
Posted: March 26, 2018
People who compete in wrestling, bjj, or mma usually put there bodies through the grinder in terms of training. It is hard to recover from strength training workouts if you are grappling 4x-5x per week because grappling is like performing strength work. If you have to much volume or your intensity is to high it can be very difficult do recover and lead to joint pain or injuries. One program I really like for grapplers is Wendler’s 5/3/1. This program is low enough volume that you can recover, but produces good results. I am going to lay out the the basics of the program below. The website elitefts.com has a book by Wendler explaining his program in even more detail.
I would suggest following a 2 day per week template using two compound lifts each day. Day 1: