For a couple years I did a super low weight time under tension routine.

Almost no hypertrophy, but I was able to step into a BJJ gym and roll for hours, I was still ready to go long after everyone else had gassed out.

The adage that you get good at what you train at is true.

Train to lift a ton of weight 3 times and you aren't going to be able to compete with the calisthenics peeps who can rep out 100 pullups and literally dance mid air.