In a previous post, I gave a little primer to Nicholas Ratamess article for Weight Training in JiuJitsu. The beginning of the article basically spoke to the need of a variety of training methods that address the complexity of the sport.
My take away was that there is no Black and White for training for any sport. There are nuances and complexities to the human body and maximizing the body's response for a sport would need more than working on your 1 Rep Max in a Bench Press. That may be an oversimplifying. Another example could be what I used to do - JiuJitsu was all about pulling into a body. Crunching, shrimping, elbows in, protecting the neck, etc. My work out should be about those kinds of movements. Not too balanced.
Since my injury and since reading the article, what I learned is that I personally need a work out regimen that is offers variety of exercises (so that I do not get bored), that engages the muscles in many different ways (concentric vs. eccentric vs. multiple joint and muscle groups) and trains my body properly.
I will post an abbreviated list of Ratamess's exercises that address the different types of movements.
Ratamess's next point of his article is to discuss his set of "thoughts" for the progression of the types of exercises you do in your work out day. This list is pulled from three different sources:
1) Fleck, SJ and WJ Kraemer. Designing Resistance Training Programs, Human Kinetics, 1997
2) Pauletto,B. Let's talk training#3: Choice and order of exercises. NSCA Journal 1986.
3) Wathen, D. Exercise order. Load assignment. In: Essentials of Strength Training and Conditioning; Human Kinetics, 1994.
His recommendations, also depends on what type of work out you are doing for the day (is it a core day, cardio day, strength day....
1) Core First - this is optimal when energy levels are high.
2) Perform power/speed exercises that would require technique mastery before doing strength, assistance and sport-specific exercises.
3) Perform core, multijoint strength exercises after power exercises or do them first when no power exercises are scheduled.
4) Perform large-muscle-group exercises before those for small muscle groups.
5) Perform exercises for individual weak areas before doing those for stronger areas.
6) Perform difficult exercises before doing easier ones.
7) If using a total-body work out - alternate between upper and lower body or between agonist/antagonist muscle groups.
8) If using a split routine (body building) perform basic exercises first.
Next - tips to maximize aerobic and anaerobic capacity and recovery by using weight training.