Week 2 (July 2- July 8) BJJ Weight Training

Week 2 

Day 1- Maximum Strength Lower Body and Torso (max effort days should have 72 hours rest between dynamic days)

Strength Training-

• Deadlift-work up to a 1rm - 
• Gobblet Squats- 3 sets of 15 reps (video)
• Back Loaded Barbell Lateral Lunges- 3 sets of 15/side (video)

Circuit training- Should be performed as fast as possible (can be replaced with jiu jitsu training).

• 250m row
• 20 wall balls
• 20 Dumbell Thrusters (video)

• 250m row
• 15 wall balls
• 15 Dumbell Thrusters

• 250m row
• 10 wall balls
• 10 Dumbell Thrusters

Day 2- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

• Deficit drop lunge- 3 sets of 12 reps/leg (video)
• Box Jumps - 3 sets of 12
• Medicine ball toss over knee - 4 sets of 15 reps/side (video)
• KettleBell Deadlifts- 3 sets of 15- Heavy KB (video)

Fire Drill-  Performed as fast as possible

• 12 crossovers on bench (video)
• 12 renegade rows/side (video)
• 10 crossovers on bench
• 10 renegade rows/side
• 8 crossovers on bench
• 8 renegade rows/side
• 6 crossovers on bench
• 6 renegade rows/side
• 4 crossovers on bench
• 4 renegade rows/side
• 2 crossovers on bench
• 2 renegade rows/side

Day 3- Maximum Strength Upper Body (max effort days should have 72 hours rest between dynamic days)

Strength Training-

• Flat bench neutral grip dumbbell press (heavy)- 3 sets of max reps - 3min rest b/n sets (video)
• Barbell Upright Row- 4 sets of 10 reps (video)
• Dips- Bodyweight- 3 sets of 10 reps
• Dumbbell Roll Backs- 4 sets of 15 (1min rest between sets) (video)

Kettle Bell Circuit (can be replaced with jiu jitsu training)-



**The following kettle bell circuit should be performed unilaterally for 45 seconds each with 15 second rest period between each transition for the entire set. Once one side is finished, transition to opposing side for full set.

• Single arm thrusters
• Head High Pulls (video)
• Single arm row
• Clean to press (video)
• One arm Burpee to High Pull (video)
• Tricep Extension (video)
• Two Hand lateral pendulum swing (video)

Day 4- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

• Banded Wall Good mornings- 3 sets of 20 reps (video)
• Incline Bench Dumbbell Rotation- 3 sets of 15 reps (video)
• Hanging Knee Raise- 4 sets of 15 reps
• Barbell Row- 1 set 100 reps

Fire Drill- Performed as fast as possible

• 20 Dumbell Snatch/ side
• 200m run
• 20 battle ropes- double arm
• 200m run
• 20 slam balls
• 200m run

Day 5- Dynamic Speed Day (can be performed on days of Jiu Jitsu training)

Strength Training-

• Straight Bar Banded Box Squats-(video) (explosive speed)- 8 sets of 2 reps (45 seconds rest between sets)
• Banded  Jumps off box(video)- 3 sets of 20 reps
• Standing Banded Crunch (video) - 3 sets of 20 reps

Circuit Training-

** 3 rounds- perform all exercises in set then rest and repeat**

• Seated row- 12 reps
• Power Cleans-10 reps
• Pull-ups- 12 reps
• Dumbell row-45 degree-12/side

Day 6- Conditioning Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Conditioning-

• Assault Bike- 40cal
• Supermans (video)- 3 sets of 20 reps
• Oblique side bends (video) w/KB- 3 sets of 20 reps/side
• Slam Balls to the side (video)- 3 sets of 10

Day 7- Rest and Recovery Day