Pavel Tsatsouline’s Simple and Sinister

Pavel Simple and SinisterI’ve tried various workout routines to improve my jiu jitsu over the past couple of years. I was a big fan of the Strong Lifts 5×5’s, and was doing that routine for a while, and though I got stronger it didn’t seem to transfer to the mat that well for me. I was trying to get in a few days of weight training, and a few days of jiu jitsu every week, but the 5×5’s were leaving me too tired to train that hard in jiu jitsu. I also didn’t feel that the type of strength I was getting from 5×5’s was what I needed to improve my jiu jitsu game. It occurred to me that what I was really looking for was muscular endurance rather than adding more weight to my max reps. A friend at the jiu jitsu school I attend suggested I try Pavel’s Simple and Sinister program (among other Kettlebell exercises). I tried it and found that it was exactly what I needed. I’ve modified the routine somewhat, but doing this workout has dramatically improved my endurance during jiu jitsu rounds, and the best part is that it doesn’t leave me too spent the next day so that I can actually train jiu jitsu without dealing with DOMS. Here’s what I’m currently doing:

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