 Do you train in Brazilian jiu-jitsu and want to know what kind of resistance training program you should follow watch this Our next caller is James from Pennsylvania. What's up James? How can we help you? Hey guys first, I wanted to thank you all for taking my call So I have a couple questions I'm sure they're not unique to me that I fall into a category of people that that that all have the same Thing they're dealing with So I've been relatively athletic my whole life. I started wrestling seventh grade or so Been weightlifting for about 25 years Spent most most of my life in public service spent six years in the Marine Corps and I'm currently in law enforcement So my fitness goals have been primarily performance driven. I've done very little To focus on aesthetics or anything else like that And then on top of that I do jiu-jitsu and I know that Sells a purple belt and he's got a Background in this as well. I was I knew it was gonna come up. So I So so I I'm trying to do PJ J about two to three times a week because for For my work, I find it to be something that's really imperative for Managing stress of physical conflict when I'm trying to take somebody in the custody that doesn't really want to be And you know those skills and stress management have you know helped me a lot So so to me it's more than just a hobby. It's it's something that's really important to you know My longevity in the career and the people I serve So that's kind of my big rock that I'm focusing on right now So what I'm looking for is I'm trying to figure out my approach for continuing fitness training To supplement jiu-jitsu to supplement my work You know because for me, it's it's all about performance and what it looks like. It's it's it's go It's go not show then on top of that my wife and I do a lot of hiking and Backpacking and we're going to the Grand Canyon in a couple months and we're gonna hike out there for a week And so I need to you know, keep up my stamina and my endurance all those things as well So I just wanted to get your take on it and see what you think. Yeah, no good first off I want to thank you for your service. Thanks. We really appreciate law enforcement. I appreciate that. Yeah, no problem Okay, so jiu-jitsu two to three days a week, right? That's my goal. Okay, if you're doing jiu-jitsu two days a week You can probably get away with two days a week of Resistance training if you're doing three days a week, it would be one day a week of resistance training It's it's a it's a trap we tend to fall into where we want to be able to work out all the time I know how I know how demanding jiu-jitsu is. I'm assuming your your classes are probably two to two and a half hours long Is that correct? No, so these classes the roughly the hour hour and a half how long is the sparring session the sparring usually Yeah, usually 20 to 30 minutes at the end. Okay, that's not too too bad I still stick to what I say I'd go if you're doing three days a week You jiu-jitsu one day a week of resistance training or two days a week to so four days a week total of Structured exercise as far as your workouts are concerned. You can keep it really basic in focus on four or five traditional exercises or Maps performance the workouts and maps performance would be very compliment. That's right I was gonna push maps performance and then if you were gonna add any more to it would be some of the mobility days I think would compliment what he's doing phenomenal Yeah, I think you'd be perfect doing that because I know you just be really demanding again And so I think sometimes we're tempted To throw more workouts on it I took me a while to learn this lesson I was in my 20s and I had to really scale back on my strength training in order to really improve my performance in jiu-jitsu I was just doing too much But yeah, you can if you don't have mass performance will send it to you And what you I appreciate that. Oh perfect Go and so pick the foundational workouts in there and use those as your workouts in the mobility sessions You could do every day if you want. Yeah, I really think mass performance is your hub and so based on what your performance goals are and like keeping up with you know all the movement and all the You know strength and demands like I if I were to stack this out and like put it together It'd be like mass performance. We go into like something like an anabolic or Even aesthetic and then go into strong and then sort of repeat that cycle is something that I would probably You know, you could almost do that as is more of a focus on performance or even I don't know What do you guys think he could be I would leave him indefinitely in performance with these goals His his goal is primarily related to performance his job and BJJ So to me that would be the center and then performance is really to compliment what he's doing And so to me it really looks like mass performance ran over and over right now either one to two days a week and I would just and I would Dictate one to two days a week based off of the volume of either Your jiu-jitsu and or whatever you're doing like if you're doing hikes like let's say it's a week And maybe you only get to BJJ one time that week, okay Well, then, you know, maybe we do two times of performance that week and then in a mobility day or something Or let's say it's a high volume day of or a week of BJJ and you do three times that week and it was intense and maybe you also did like a hike with your wife on the weekend I mean, I'm only gonna let you do performance one time that week So you have the ability to kind of mold it around what else you're doing but it would it would bounce between either one day a week or two days a week and Do your best to be objective with yourself and go like, okay Am I did I am I just overreaching a little bit or am I giving my body just what needs and what what you should see Is really good progress in the gym and let that be your guiding your guiding star, right? If you see yourself regressing in weight and you've been consistent with your you know training and eating Maybe you're doing too much if So you can kind of play with that back and forth between the one to two days a week based off of what you're seeing as far as your return Well, Justin brought up map strong, you know map strong would actually be really good for jiu-jitsu as well Do you have maps? Yeah, I want to give you something for free. Do you have map strong? I do unfortunately. I've got like all of your guys Appreciate it though. That's nothing unfortunate about draw it out for like a year So that's that's part of my problem is like I look at everything. I'm like, yeah, that's it No, that's what I want to do and and I get a little ADD on my programming And and then on top of that I have a little bit of like body dysmorphia. So I'm never quite where I want to be So I'm struggling a little bit. Yeah, no strong strong and performance will both be good And you know, here's the thing too with the training that you're doing You got to think there's two things. I want you to consider. I want you to a consider am able to do my job While I'm training this way. Okay, because right, you know that your job is probably made up of a lot of boring And then every once in a while real intense hard physical shit, right? So what you don't want to do is push yourself to the limit So if you were a jiu-jitsu athlete, you could push yourself to the limit all the time because then you're the rest of the Day, you're sitting at a desk on a computer or something, but you don't have that capability You got to keep yourself safe. So think to yourself. Can I also do my job while I'm doing this training weekend and week out? So that's number one and then number two Consider that this is long term because you might be able to get you might be able to get away with, you know More resistance training and more jiu-jitsu all at once But you're not gonna be able to get away with that for that long and you might be able to tolerate it But that doesn't mean it's ideal for you. So looking at that's why I said to you You know if you do jiu-jitsu, you know three days a week You're only gonna lift once you might be able to do more But I don't think it'll put you in a good position for your daily work Nor will it be a good long-term approach monitor that and scale your volume accordingly based on how your body responds And gives you feedback not to mention your main goal is performance And I'll tell you right now if you're doing jiu-jitsu three times a week and doing a foundational day or two a week And you're gonna you're gonna be fit. You're gonna be strong You're gonna be able to perform just like you want So if that's what your goal is like, I think you can achieve that through that and here's the thing too So now that I know you have all the programs. You're obviously familiar Uh with the stuff that we talk about You know, although we recommend everybody, you know go through all the programs exactly how we written so you can kind of experience it We've always encouraged people to be able to mold. There is nothing that says You can't run, you know one day a week of performance for a few months and then you Run strong for a month or two and pull, you know, if there's certain workouts in there or movements Like I love strong because there's things like the circus press that I really like and you know exercises that we haven't programmed Yeah, snatch grip deadlifts. There's some neat movements that I like There's nothing that that says you can't kind of bounce between those And and you can do that like we wrote them for people so they don't have to do that But if you feel confident in your ability to kind of read like how how you're pushing yourself You could absolutely, you know Interchange some of those those workouts if you if you want to follow one of them for a couple weeks or a month and then switch to Another program that James. I also noticed your question in the question that you wrote and sent into us that you talked about Beyond trt. Do you mind if I ask you a few questions about that? Yeah. Yeah, go ahead. How now how long have you been doing that? So that's been about a year. So so what happened with me was um, I was I was working in in an area that uh, was relatively high crime um, a lot of violence and nonsense like that and I found myself getting like these little mini depressions low energy um, and All of the indicators of low t, but I just attributed it to my time in the military or yeah The nonsense I was dealing with I'm like, well, they're just this just must be how I'm dealing with it and um But I was listening to you guys and uh, I was like, you know what? Maybe it's worth just getting checked. So my my testosterone was down below 400 And you know, so it's been a body been about a year now since I've I've been on a trt Therapy and it's been a game changer an absolute game changer. Yeah. No, it totally is I had the same experience So what I was going to recommend is this because I I've seen you know before we started working with uh, the people at mp hormones.com We were courted by a lot of these therapy clinics and I was shocked at the Difference in how some would treat versus others and one of the main reasons why we chose uh, you know, mp hormones was because They were not they were not afraid to prescribe more testosterone or even Uh human, you know grade prescription anabolics to people who might benefit from them because there's a lot of the the you know The old propaganda right that we got when anabolic steroids became, you know, like marijuana became part of kind of you know Public enemy number one type of deal. So so the in in here's here's where I think higher doses of testosterone And or anabolics may be a value number one based off a feel some people feel better So long as all the numbers come back. Okay. They feel better with higher doses and then number two people's whose lives and jobs require more physical Capabilities and more resilience right so as a law enforcement officer officer you fall in that category. So If you're interested you could go to mp hormones.com You could set up an appointment have them evaluate what what you're doing And then see if there's anything different because I like I said I have some friends now who've done this Who are in similar positions to you and they've added a little bit of like nandrolone for example very low dose But I like to keep the joints feeling good and they have better performance now if you're sitting at a desk all day long Probably not that big of a deal But if you're you know, you're doing what you're doing and every once in a while It's life or death. This is where I think you know going with somebody who's not afraid to prescribe a little more Might be a might be a good idea. I'll check it up. All right. Thanks. Thanks to calling in james. I appreciate it Hey, thank you guys. I appreciate your time. No problem. All right Yeah, you know when I uh, when I did jujitsu, I totally Underestimated its effects on my recovery like I thought oh, yeah, oh, I could keep lifting dude It's like because you know when you're first of all if you've ever wrestled with someone full speed for five minutes You're dead, right? So he said 30 minutes. We don't go half speed at all Like you go 100 and the thing about that discipline which is you got to consider that in terms of your recoverability It's very demanding and I was just lifting too much It took me a while to figure out like I got to do less and then when I did less I'd got stronger And I felt better so it wasn't like I did less and got less I got better results as a result of it and A lot of people who do This kind of training they want to do everything all at once And it doesn't it doesn't work out better that way strength training One of the beauties of it is that you don't need to do a lot of it To get great results from it as long as you send the signal You're going to get some strength and muscle from it and for some people depending on what they're doing Once a week is plenty, you know, that's interesting. I keep looking at our base three You know programs are aesthetic and anabolic and performance And it's like it's really you can identify almost anybody into like very much one of those Is going to speak to them the loudest and that's like your hub. That's your homeostasis And then you can branch out a bit You know based on what your body wants to experience and kind of stretch the capacity, but You know for him, it's very much it speaks, you know maps performance is really going to help them out The biggest challenge he's going to have and I love that sal said it I'm just going to reiterate it because The the idea of Doing what you can tolerate versus what's best for you is where he'll have the biggest challenge I mean because somebody like this who's got the discipline that he has the consistency He may feel like oh, I could easily do two days or three days and I can handle it Yeah, and he probably would he'd probably do it and be fine and be okay But understanding that doing what your body can tolerate and doing what is optimal for are two different things And I think you know learning to dance that dance I think will be the the greatest challenge for him of of being objective and going like, okay Yeah, I know I'm doing two times a week and I'm okay But am I is this what's optimal and if I were to scale back to one would I see even better Performance and feel even better at my job. That's I think that's I mean that's taking me years and years And I still feel like I you know, I'm always trying to work that out. So that'll be his biggest challenge Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here And be sure to subscribe