“We are just an advanced breed of monkeys on a minor planet of a very average star. But we can understand the Universe. That makes us something very special.”
In a nutshell, this is a classic dose/recovery issue, and my first question would be not how much time do you have to workout, but how much time can you devote to full recovery? Now, I’m going to assume here that BJJ is your primary focus, with weight training being an augmentation to your BJJ performance. To better make my point, consider that, under ideal conditions, you could (using sensible auto-regulation techniques) train BJJ and the strength/conditioning aspect every day. The rest of your day, however, would need to be occupied by sleep, massage, feeding, recovery…you get the picture. If you think this sounds like the lifestyle of a professional athlete, you’d be correct. More than likely though, you’re holding down a full-time job, shop for and cook your own food and probably have family obligations to juggle as well. This being the case, you can still train BJJ 3-times per week and weight train and/or condition 3 (even 4, if you prefer) times per week if you limit that weight room/conditioning training to only working on your weakness. BJJ is all about (technique/skills aside, of course) maximizing the power to bodyweight ratio (P2BWR), so the first thing you’ll want to do is to asses what it is that is limiting your power output – and this must be measured, of course, against whatever time requirement (energy system) that is most important to you. I’m sure instantaneous power is important, but you’ll also require a certain degree of “bout-length” stamina. Are you weak compared to your cns ability (the Allyson Felix example) or the other way around? Keep careful weightroom notes so that you can correlate per-exercise drop-off ratios ( a ballpark measure of dosing) as related to your recovery unique abilities and BJJ performance. I think what you’ll find is, is that your per-session time in the weight room – if you’re hitting on the proper high intensity cylinders and employing proper auto-regulation techniques – will be minimal, but extremely beneficial.
One other note – I wouldn’t train BJJ and strength/conditioning on the same day – unless you have the luxury of all-day, devoted recovery between the two sessions as described above. Of course, the real-world being as it is, you might not have the luxury of splitting up your workouts perfectly. My advice in this case is to monitor your sleep quality (subjective, but helpful), and, if possible your morning pulse rate and/or temperature. I wouldn’t force a difficult training session following a night of poor or inadequate sleep. Also, if you notice your AM pulse and/or temperature beginning to creep up, it’s a sure sign (as is continued poor-quality sleep) that you’re edging into the overtraining zone. Remember, there’s a time and a place for “pushing through pain and discomfort” and I’m all for that notion in relatively untrained individuals. The problem becomes carrying this mindset over into more highly trained individuals, as these athletes are able to pummel their bodies with an incredibly high exercise dose before the “cease and desist” signal ever appears. The greater the training maturity, the more the old “train smarter, not harder” adage applies.
Also, remember not to skimp on your high quality fat intake. Very, very important. And if quick recovery between workout sessions is necessitated – i.e., you’re training multiple times per day, say – then be sure to ingest the greater portion of your days carbohydrate intake during the approximate 2-hr, post-workout window. If you have at least 24 hours or so to recover between workouts, the post-workout refueling window becomes irrelevant, as this is a speed of recovery issue, and has nothing to do with the magnitude of recovery, which, at roughly the 24 hour point, equalizes.