Originally Posted by tesseract
Since I haven't gotten a single fucking non bro science bullshit answer I'm coming to you nerds (Conceptionist comes to mind). Now that I'm training more as a supplement for Bjj do you think I should largely abandon back squat for front, zerchers and single leg work? This is my gut feeling but I don't know if I'm not seeing an angle someone else who understands body mechanics would see.
I would ditch the low bar squat in case you are doing it.
The upright position of a high bar/olympic style back squat is said to have higher carryover to sports. The same would probably apply to front squats.
In general, I would adjust the weight training to be more efficient in terms of how much it taxes the body in relation to the benefits. That would mean limit the amount of movements you do to those that hit multiple muscles (so you have to do less volume for roughly same training effect) and to those that have some carryover to athleticism/movement quality/body awareness, etc. So stuff like triceps kickback and side laterals would be the first to go as they have basically no sports relevance. I think squats, lighter deadlifts, and some pressing and rowing would be good. Probably OHP over bench press as it is a more natural movement that don't tighten the chest as much. Maybe add in things like box jumps, jump squats (if your spine can handle them), etc for explosiveness.
In terms of volume and intensity I would avoid training to failure as it is very taxing for recovery, which will impede your sports performance. Many sets of lower reps (but not too heavy weight) not taken to failure will allow you to lift with high quality for a total decent volume without being too fatigued for your main sport.