Hey JOSH “Given my commitments as a 36-year-old working full-time in IT, being a husband and father of two young children, and attending BJJ sessions at SWMA five days a week, I’m seeking advice on how to effectively enhance my physical strength and flexibility for Jiu-Jitsu. With access to basic home gym equipment like adjustable dumbbells and a bench press, what regimen would you recommend I follow to build sufficient strength and reduce the risk of injury? I currently dedicate 1 hour or so on Saturday mornings to weights, stretches, push-ups, and dips, but I’m struggling to see significant strength gains. Is there anything else you can recommend better results given the circumstances above please?