Week 1
Day 1- Maximum Strength Lower Body and Torso (max effort days should have 72 hours rest between dynamic days)
Strength Training-
- Straight Bar Back Squat- work up to a 2rm -
- Bulgarian Split Lunges- 3 sets of 15 reps/leg
- Hamstring Curl Machine- 3 sets of 15 - full range of motion
- 21 Gobblet Squats w/ KB
- 21 Slam Balls
- 21 Russian Twists w/medicine ball
- 15 Gobblet Squats w/ KB
- 15 Slam Balls
- 15 Russian Twist w/medicine ball
- 9 Gobblet Squats w/ KB
- 9 Slam Balls
- 9 Russian Twist w/medicine ball
Day 2- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)
Strength Training-
- Box step ups- 3 sets of 12 reps/leg
- Lateral Lunges - 3 sets of 10/side
- Cable Crunches - 4 sets of 20 reps
- Farmers Carry or hold- 3 sets of Heavy Dumbbell/KB- Hold 1min or walk 80ft
- 1 Set of 30KB swings followed by 10 Burpees
- 1 Set of 25KB swings followed by 8 Burpees
- 1 Set of 20KB swings followed by 6 Burpees
- 1 Set of 15KB swings followed by 4 Burpees
- 1 Set of 10KB swings followed by 2 Burpees
Day 3- Maximum Strength Upper Body (max effort days should have 72 hours rest between dynamic days)
Strength Training-- Flat bench straight bar bench press- 5 sets of 6 reps
- Dumb bell Arnold Press- 4 sets of 12 reps
- Triceps cable or banded pressdown- 4 sets of 15 (30secs max between sets)
**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.
- Russian Swings
- One arm burped to clean
- Head High Pull
- Thruster
- Halo Squat
- Swing from Heel
- Low Pendulum Swing
Day 4- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)
Strength Training-
- Banded Good Mornings- 3 sets of 25 reps
- Rear Delt Dumbell Fly- 3 sets of 15 reps
- Hollow Rocks- 4 sets of 20 reps
- Banded Pull Aparts- 1 set 100 reps
Fire Drill- Performed as fast as possible
**2 rounds for time**
- 20 cal row or bike
- 20 slam balls
- 20 break dance
- 20 sit ups
Day 5- Dynamic Speed Day (can be performed on days of Jiu Jitsu training)
Strength Training-
- Box Squats (explosive speed)- 10 sets of 2 reps (45 seconds rest between sets)
- Deadlift- 3 sets of 6 reps
- Banded Oblique Twist- 3 sets of 20 reps/side
Circuit Training-
** 3 rounds- perform all exercises in set then rest and repeat**
- Lat Pulldown- 12 reps
- Pushups-10 reps
- Dumbbell Row- 12 reps/side
- Dumbbell Hammer Curls- 15 reps
Day 6- Conditioning Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)
Conditioning-
Conditioning-
- Jump Rope- 8mins
- Back Extensions- 3 sets of 20 reps
- Banded Oblique Twist- 3 sets of 20 reps/side
- Row- Perform 2-500m rows- each under 2min with 1minute rest in between
Day 7- Rest and Recovery Day
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