Workout Routine

5×5 for Combat Sports (2-day)

by Hardy

Who is it for?

5x5 is one of the most popular beginner strength workout programs in the world. It started with Bill Starr’s old school 5x5 program and has envolved to include many variations. If you’re just starting out, this is a great routine to build muscle, lose fat, and get stronger.

Modified for Brazilian Jiu-jitsu, MMA, and combat sports

The original 5x5 program is meant to be done 3 days a week, with squats every day. But that can put a heavy toll on the body. Even though a classic 5x5 routine doesn't have too much volume, combined with a high intensity combat sports training regime it can stress the central nervous system so much that one starts seeing diminishing performance and excessive fatigue on the mats or in the ring.

This modified version is for 2 days a week.

Alternating workouts

You should do workout A and workout B in an alternating fashion. For example:

Week 1

  • Workout A
  • Workout B

Week 2

  • Workout B
  • Workout A

More info

For more info about the 5x5 for BJJ please see BJJEE.com website blog post on this.

For more detailed info please check out StrongLifts' website. If you're interested, they also have apps available for iOS and Android, you can download them here.

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 7.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

1 sets