Anybody experience from switching to a 3 day conjugate for combat sports when coming from hypertrophy oriented training. What to expect in the following domains - Mat performance - Power - Strength - Muscle - Mirror/aesthetics I’m considering this as it might better support my BJJ/MMA/Muay Thai training but I also don’t want to end up skinny with spaghetti arms and less strong.

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Hi all, I would like to know from everybody who does BJJ and competes(or not) what your lifting approach is. I see a lot of different things like a pure bodybuilding approach, conjugate and a mix of different things. What are your experiences with this? Personally i tried a lot of different things but it feels like a blended low volume approach works the best for me. 3 x Full Body Dynamic Warmup Plyometric/Ballistics (2 x lower, 1 x upper) Power/Movement (2 x lower, 1 x upper) 7 Strength/Hypertrophy movements 2 sets each mostly in the 5-8 range till failure. Conditioning finisher (row/ski erg/sled) Daily ten minutes mobilty 1 x long mobility session 1 x aerobic work Arround 5 BJJ sessions. I work from from home and have a big gym next to my home so I have the luxury to do a lot of thing throughout the week. I wonder what your experiences are with lifting for BJJ, and off course recommendations are always welcome as the learning never ends.