Hmm, there are a couple of variables here that factor in to recovery and the overall viability of the program. From what I know of bjj/vale tudo training, even the 20 minute warmup will have you breathing hard unless you have good cardio. With that said, I'd say that the best way to approach this is to consider the BJJ training as 3 days of cardio per week.
Let us assume that you can get 3 days of weight training in per week. As Bob said, HST might be an option but depending on what kind of weight you use, I think 45-60 minutes is a pipe dream....unless perhaps you are the type of guy that warms up in the squat with 2 plates, then 3 plates, then 4 plates....if you can get to 405 in 3 sets ( or whatever your training poundage is) then perhaps you could get it done in under an hour but I find that I need one set for movement orientation and usually one to four cascaded warmups with increasing poundages before I get to my target loads.....but that is just me and I have tailored my training over the past couple of years to my own training session tempo, warmup, and recuperative capacity. The bottom line is, whatever you do, you cant do someone else's workout if it doesnt fit you.
So, getting into the meat of things, keeping the deads in is good. I dont know if you get a lot of hamstring out of deadlifts or a lot of back. If you get a lot of back, then I'd call it a heavy lumbar movement and then select one other movement for later in the week such as GMs which emphasizes less lumbar and more hamstring (if you keep your back tight and shove your rump back, you will put a lot of load on the hams rather than the erectors).
So we have our lumbar and ham exercises. We should also add in something for our quads. I'm not sure if you find leg press or squatting more effective for quads. Some people say that they hit their quadriceps more effectively with the leg press and I do not doubt them.....matter of fact, over the years, I've come to realize that if a guy has been training for a while and his squat groove makes him a hip and ass squatter rather than a quad squatter, its probably better to just leave it that way because the reason he probably use that groove is comfort. I believe that all lifts should be comfortable and our anatomical differences will define our form a little bit. With that said, you'll have a toss up between squat and leg press or perhaps you will go 50/50 as I do. I like to use the leg press when I do deadlifts as pulling loads up my back and squatting would be uncomfortable.
So then we have a basis here, lets just split this into two sessions for now.
Session 1 - Deadlift + Leg press
Session 2 - Squat + GM
We can alternate these to emphasize one lift over the other such as GM first, then squat based on whichever area needs emphasis. I personally like to GM before squatting as it tends to loosen me up for my squat session without making a huge dent in my strength.
Ok, so we have the lowers and lumbar covered. We move on to uppers.
We have to push weight to build a good set of triceps and shoulders which suggests that we should include the military press in some fashion. We also know that the shoulders and triceps come into play during bench pressing and the triceps seem to become much more involved when completing dumbbell-type bench pressing movements. We also know that the medial shoulder cap responds well to the upright row and that it builds strength in the shoulder girdle so I am inclined to pick those two movements for shoulders as they seem to give us the best bang for the buck.
With respect to bench pressing, I'm going to call this user choice here but I would emphasize that the flat barbell bench press can be dangerous for certain anatomical configurations ( long torso people who see an extreme stretch of the pec at the bottom of the lift). My vote is for incline barbell or dumbbell bench and either flat or mild decline dumbbell bench.
Back. Simple, we have erectors and traps covered, all we need to do is row and/or chin(pulldown). A simple way to go here is to consider what you dont have. If you have thickness but no width, perhaps run chins for 4 weeks and then go 50/50 row and pulldown and continue to loop. If you have width, perhaps you need width, so 4 weeks of rows, then 50/50. If you have a balanced back, you can go 50/50 from day one. Either the barbell or dumbbell row will work. I tend to like dumbbell rowing over the barbell but use the bar....I hate it but I want to get strong at it. As I said, you will find a level of comfort with a certain lift and I would just go with it.....as long as you are rowing dead weight that is not suspended from a pivot - ie, tbar, hammer, etc.
Triceps. Best exercise for power and size is the close grip bench press in my opinion. Skull crushers cause a lot of folks discomfort in the elbow region so I'd probably not recommend them as a general rule. For a second exercise, the pulley pushdown is effective and easy on the triceps tendons.
Biceps...and forearms. Your forearms will probably get a good thrashing from the pulling and rowing so you probably wont need to train them directly...but you might already for BJJ. Dont MMA guys usually have a strong grip??? The rule here is to use the most effective exercise to get the most results with the least amount of work. The 'most effective' based on the bompa/cornaccia IEMG studies were the seated lying incline dumbbell curl and the preacher curl - believe it was dumbbell. Oddly enough, we know from practical experience that guys who curl a lot of weight on the 7 foot olympic bar tend to have big arms. Here, I am going to say follow your instincts and pick a good exercise that is comfortable.
Calves. Your calves will respond well to all the floor work you are doing but you should train them each session if they are lagging. I like the seated toe raise,the donkey calf machine, and this incline thing that seems to give me more flair in the gastroc. For a while, I did standing toe raises. Just go with what you need here - if you need more soleus thickness, then hit the seated calf. If you need more gastroc, then the standing and the donkey.
So, putting it all together-
Session 1 -
Deadlift: 5-6 sets<br>
Leg press: 5-6 sets<br>
Decline dumbbell bench: 5 sets<br>
Seated barbell military: 3-4 sets<br>
Barbell row: 5 sets<br>
Close grip bench: 4-5 sets<br>
Barbell curl: 4-5 sets<br>
Some calf movement: 4-5 sets<br>
Session 2 -
Squat: 5-6 sets
GM: 4-5 sets
Incline bench press: 5 sets
Upright row: 4-5 sets
Chins or pulldowns: 4-5 sets
Pulley pushdowns: 4-5 sets
Seated lying incline dumbbell curl: 4-5 sets
Some calf movement: 4-5 sets
Now, when I say 5-6 sets of squats, I'll give you an example. Lets say that you intend to train with 405 for the day. You might get there by going 135->225->315->405 or you might make hops like 135->195->295->365->405 see the extra warmup? In either case what you are looking for is a couple of sets at your target poundage.....thats about all you need. You might move in smaller increments for chest - say it takes you 3 warmup sets to go from the 60s to the 125s and you do two sets with the 125s. I'm sure you see where I am going with this. The set count includes warmups.
With respect to rep range, since you are going to modulate your loading, I do not recommend the 10-8-6 you've been doing because you have to try and extrapolate 3 sets of training poundages - ie how close to a 10rm you are going to use and then how that will affect your performance under the 8 rep and 6 rep loads and trying to periodize all 3. You're better off going with 8. Zats said 7-11 was a good range. 8 is in there. All you will have to do is calculate loading during your training block for one load.
Now, periodization, I'm going to assume that you know a bit about this as you will need to apply it. I foresee, simply rotating these two sessions on an EOD basis but for no more than 3 days per week. In other words, if you train M-W-F, then you do session 1, then 2, then 1 again. Now, you will modulate the loading. You could use a heavy light heavy light system with poundages increasing over a 4-6 week pattern followed by a deloading period or you might do a light-heavy-medium and factor your training disposition into how you load - some days, you might not want to push big weight but you might also feel a bit more eager than pushing light weights. Again, if you've been training for years, you know the signs.
Now, with respect to literature, the list is comprised of books JS recommended to me as well as some other stuff that I went after on my own;
"The Science and Practice of Strength Training" Zatsiorsky
"Supertraining" Siff
"Periodization" Bompa
"Serious Strength Training" Bompa & Cornaccia
"The Weightlifting Encyclopedia" Dreschler
Kinesiology - JS teaches out of Brooks and Fahey. I bought a cheap Michael Yessis book.
I think these books will benefit you in your understanding of training methods. The first two are probably the meat and potatoes of the list as you will get off the ground and running. The fourth book contains the IEMG studies and pictures of a couple of hot betties in lycra. The fifth book is one that I can only explain as the big picture. Its a long and arduous read but you walk away from the book understanding that people train in different ways and achieve world class results. A kinesiology text is also very good to have if you dont have one already.
You can buy these books at elitefts.com or try to pick them up on amazon.com. I like to find books on amazon used as I dont have to pay tax and often qualify for free shipping....and many of the texts that I have purchased used from amazon vendors were for all intents and purposes as new as being on the bookshelf at Barnes & Noble.
Elitefts sells the russian texts and you can also buy them from Bud Chanigra's company....dynamic-eleiko.com. You will also find that they have some really cool olympic and strong man videos on the site if that type of stuff interests you. Oh, and if you were ever looking for rehband wraps and the like, dynamic-eleiko is the place.
Hope this helps brother. Take care.
H
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