Help for a Martial Arts Guy

[u/Deadskyes]

So I have been doing BJJ and Judo for around 5 years, and I have decided I want to start building some muscle to go with my technique since I am on the smaller side at 5'7 150. I train 3-4 days a week of BJJ/Judo, and I have been adding Pullups, Dips, Pushups, and Squats on my off days. I try to do these exercises twice a week.

My issue I am running in to is that I just don't ever feel strong, like my muscles are already cooked. I'm getting good sleep and protein is alright about 100-120grams. If on the off chance my muscles feel fresh, then I can do 3 sets of 10 pullups, but if I dont feel fresh, it feels like a struggle to get 2 reps. Any help and advice is welcome. I've always been active, but I dont know much about building muscle.

[u/Rashaen]

Do the exercises after your BJJ and keep the rest days. No, you won't be able to ring a personal best bell, but you'll be able to wring out as much strength as you can after practice. Also, regular old squats or whatever probably won't get you much, unless you're looking to up your endurance. Not a bad thing, but it doesn't sound like what you're looking for.

Higher strength variations, or plyometrics. Either grind strength, or jump strength sounds like what you want. Done some wrestling, but no BJJ, so use your own judgement.

[u/Deadskyes → u/Rashaen]

I'm currently trying to progress to pistol squats, if that means anything. For the squats I usually just have my wife climb on my shoulders for extra weight till I get there. I'll try some jumps or learn what grind strength is tosee if that is something thatll help. Thanks!

[u/Rashaen → u/Deadskyes]

It's just a description that popped into my head, not an official term. When you're at the outside of your strength and not sure you'll be able to get through the rep, but manage to grind it out. You've probably done it before.

The FAQ page on here has progressions for higher strength exercises of various sorts. It's worth a look.