Week 3 (July 9 - July 15) BJJ Weight Training

Week 3 -  

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

Strength Training-

• Front Squat- work up to a 3 rep max (video)
• Deficit Deadlifts- 3 sets of 8 reps (video)
• Banded Inverse Curl- 3 sets of 10 reps (video)
• Back Extensions- 3 sets of 15 (video)

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

3 Rounds for time:

• Jump Rope- 100 singles
• Russian Kettle Bell Swings- 30 reps
• Jump Rope- 50 singles
• Sit ups- 15 reps

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

Strength Training-

• Hack Squat Machine or Deadlift Method- 3 sets of 8 reps (video)
• Hamstring Curl Machine- 4 sets of 10 reps (video)
• Forward Lunge w/ Med Ball Rotation- 3 sets of 8/side (video)

Fire Drill-  Performed as fast as possible

• 21 Dumbbell Squat Cleans (video)
• 21 Single Arm Battle Ropes (video)
• 15 Dumbbell Squat Cleans
• 15 Single Arm Battle Ropes
• 9 Dumbbell Squat Cleans
• 9 Single Arm Battle Ropes

Mobility- optional

• Banded Hamstring Stretch (video)
• Couch Stretch (video)

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

Strength Training-

• Dumbell Neutral Grip Floor Press- 3 sets of 8 reps (Heavy)  (video)
• Single Arm Cable Row- 4 sets of 10 reps/side (video)
• Tricep Pushups on Dumbell- 3 sets of 12 reps (video)
• Banded Face Pulls- 4 sets of 20 reps (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.

• Russian Swings
• Gobblet Squats
• Dynamic Row (KB each hand) (video)
• Lateral Lunge to one side (video)
• Swing from Heel (video)
• Lateral Swing with Squat (video)
• Hip Bridge with Single Arm Chest Press (video)

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

Strength Training-

• Incline Dumbell Press- 3 sets of 12
• Dumbell Lateral Raise- 3 sets of 10 (video)
• GHD Situps- 3 sets of 15 (video)
• Banded Pull Aparts- 1 set 100 reps (video)

Fire Drill- Performed as fast as possible

• 15 Burpees
• 20 Slam Balls
• 25 Cal Row
• 30 Situps
• 25 Cal Row
• 20 Slam Balls
• 15 Burpees

Mobility- optional

• Banded Lat Stretch (video)
• Laying Touchdowns (video)

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

Strength Training-

• Straight Bar Banded Squats - 6 sets of 3 reps @55% bar/20% band (45 seconds rest between sets) (video)
• Depth Jump w/ Broad Jump- 3 sets of 5 reps (video)
• Standing Banded Oblique Twist - 3 sets of 20 reps/side (video)

Circuit Training-

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

• Dumbbell Row- 15 reps
• KB Sumo Squats-15 reps (video)
• Barbell Push Press- 12 reps (video)
• Hammer Curl- 15 reps (video)
• Hex Hold- 1 min 30 secs (video)

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

Conditioning-

• 750m row- Under 3mins
• Supermans (video)- 20 reps 

• 500m row- Under 2mins
• Supermans- 20 reps

• 250m row-Under 1min
• Supermans- 20 reps

Day 7- Rest and Recovery Day