Brazillian Jiu Jitsu (BJJ) Training Plan

$29.00

• 7 Week, 6 Day/Week Training Plan specifically designed to develop the total body strength, core, grip and work capacity demands of Brazilian Jui Jitsu
• Can be completed concurrently with on-mat BJJ training either on non-BJJ days or as 2-a-days, depending upon the athlete’s fitness.
• This training plan is one of the 195+ Plans included with an Athlete’s Subscription.

Description

This 7 week, 6 day/week training plan is sport-specifically designed to improve the specific fitness demands of Brazilian Jiu Jitsu:

  • Total Body Relative Strength: For the  BJJ athlete, a strength advantage is a huge benefit. It won’t make up for a large gap in technique and skill, but it will narrow it. This training plan deploys classic total body barbell exercises with significant level changes, as well as upper body pushing and pulling strength exercises. Loading is heavy, and volume (total reps) is low. The aim is to significantly increase the athlete’s “relative strength” – or strength per bodyweight – not significantly add muscle mass and weight.
  • Grip Strength and Strength Endurance: Studies of BJJ athletes in competition showed a 20% loss of grip strength following a single match. The grip demand is a huge part of the sport, and stronger grip over the duration of a match will enable the athlete to put themselves in better positions for points. You will use your Gi top as a tool for developing grip strength and strength endurance and train your grip 4x/week.
  • Work Capacity based on Level Change: BJJ can transition from standing to the knees to on the ground in a single match or sparring session. The work capacity development in this training  focuses on movements which replicate a fast paced match by constantly changing levels at bodyweight or under load. The time duration will vary in length from a full match (5-7 minutes) to repeated short, intense bursts.
  • Chassis Integrity: The chassis strength demand is huge in BJJ, from a variety of positions. You will train mid-section rotation, anti-rotation, and extension movements from the back, standing, and hanging. The goal is to increase your mid-section strength and strength endurance in a functional manner which transfers to the mat.
  • Basic Aerobic Conditioning: BJJ matches are marked by a low to moderate aerobic/cardio efforts broken by intense, high efforts as competitors fight for advantage. This plan deploys long, unloaded, weekend runs at an easy pace to build aerobic base.

Here is the Weekly Schedule:

Monday: Strength, Grip Strength, Shuttle Sprints
Tuesday: Work Capacity with Squat Thrusts and Sand Bag Get Ups, Grip Strength, Chassis Integrity
Wednesday: Strength
Thursday: Work Capacity with Squat Thrusts and Sand Bag Get Ups, Grip Strength, Chassis Integrity
Friday: Strength, Grip Strength
Saturday: Aerobic Endurance… 5-7 Mile easy run

This plan can be conducted in the same day as BJJ practice, or between practice. Listen your body and if training twice a day is too much, use this plan on days you do not have practice… just follow the session order of the plan.

Weekly Training Example Which Alternates BJJ and Gym Training Sessions:

Mon: BJJ Practice
Tuesday: Training Plan Session #1
Wednesday: Training Plan Session #2
Thursday: BJJ Practice
Friday: Training Plan Session #3
Saturday: BJJ Open Mat Roll
Sunday: Total Rest

Weekly Training Example Which Deploys BJJ and Gym Training Sessions:

Mon: AM: Training Plan Session #1; PM: BJJ Practics
Tuesday: Training Plan Session #2
Wednesday: Training Plan Session #3
Thursday: AM: Training Plan Session #4, PM: BJJ Practice
Friday: Training Plan Session #5
Saturday: AM: BJJ Open Mat Roll; PM: Training Plan Session #6
Sunday: Total Rest

COMMON QUESTIONS

Who is this plan appropriate for?
BJJ competitors or recreational practitioners. This plan is sport-specifically designed to develop an athlete’s strength and conditioning for the sport of Brazilian Jui Jitsu.

How Long should the sessions take?
60 minutes. The Easy Saturday Runs may extend to 90 minutes.

What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
– 4/8x Chin Ups = Women do 4x, Men do 8x
– 15/25# = Women us 15#, Men us 25#.

What does “Grind” mean?
Work briskly and steadily through the circuit, not frantically.

What Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, sandbags. Your Gi top will be used on M, T, Th, and F.

No Gi top? Use a old towel instead.

Can I do this training plan in conjunction with BJJ training?
Yes – either alternate training days, or complete 2-a-days – depending upon your fitness level. In general, don’t let the gym-based fitness training in this plan negatively impact the sport-specific technical practice you receive at during BJJ training because of fatigue.

What if I miss a training day?
Do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
On our “Exercises” page HERE

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

What about nutrition?
See our Nutritional Guidelines HERE.

Required Equipment

Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, sandbags. Your Gi top will be used on M, T, Th, and F.

No Gi top? Use a old towel instead.

Sample Training

SESSION 1
Obj: Strength, Grip Strength, Work Capacity

Warm Up:

3 Rounds

  • Bronc Complex

  • 3/5x Pull Ups

  • Lat/Pec Stretch


Training:

(1) Max Reps Weighted Pull Ups at 10/25#

Record Max Reps

(2) 9 Rounds

  • 2x Power Clean + Push Press - increase load rapidly each round until 2x is hard, but doable

  • Instep Stretch


Record Final Load

(3) 6 Rounds

  • 4x Bench Press - increase load rapidly each round until 4x is hard, but doable, then immediately…

  • 30% Max Reps Weighted Pull Ups @ 10/25# - Use Part (1) max Pull Ups to find prescribed reps


(4) Gi Grip Strength Assessment

Record Total Time

(5) 8 Rounds every 1:15 min

  • 150m Shuttle Run


****************
SESSION 2
Obj: Work Cap, Grip Strength, Chassis Integrity

Warm Up:

4 Rounds

  • 5x Push ups

  • 5x Burpees

  • 6x 40ft Shuttle

  • Instep Stretch


Training: 

(1) Squat Thrust Ladder Assessment

Record Results

(2) 5 Minute Max Reps Sandbag Get Ups @ 60/80#

Record Results

(3) 5 Rounds

  • 20% Gi Grip Strength Assessment

  • Rest 45 Seconds between Rounds


Example: If your assessment was 1:40, break it down in to seconds. 1:40 = 100 seconds. 100 seconds x .30 = 30 seconds One round will be a 30 second hang from the gi, with a row every 10 seconds. Rest for 45 seconds, and repeat for 5 rounds.

(4) 15 Minute Grind

  • 10x EO’s

  • 8x Pull Up Bar Heel Taps

  • 8x Good Mornings @ 45/65#


*****************
SESSION 3
Obj: Strength

Warm Up:

3 Rounds

  • Barbell Complex @ 45/65#

  • 6x Push Ups

  • Instep Stretch


Training:

(1) 9 Rounds

  • 2x Thruster Complex - increase load rapidly each round until 2x is hard, but doable

  • 3/3/3 Toe Touch Complex


Record Final Load

(2) 6 Rounds

  • 4x Incline Bench Press - increase load rapidly each round until 4x is hard, but doable, then immediately…

  • 30% Max Reps Weighted Pull Ups @ 10/25# - Use SESSION 1 results to find prescribed reps


**************
SESSION 4
Obj: Work Capacity, Grip Strength, Chassis Integrity

Warm Up:

4 Rounds

  • 6x Burpees

  • 6x Push Ups

  • 6x Sit Ups

  • Lat/Pec Stretch


Training

(1) 8 Rounds… every 60 Seconds

  • 15% Squat Thruster Ladder Assessment Results


Example: You completed 60 total squat thrusts in the Squat Thrust Ladder Assessment. Multiply 60 by 20% (60 x .20 = 12) Conduct 12 squat thrusts every 60 seconds for 8 Rounds. The faster you finish, the more rest you get.

(2) 5 Minute Max Reps Sandbag Get Ups + 1 Rep @ 60/80#

**Didn’t get +1 rep compared to SESSION 2 assessment? 15x Burpee Penalty**

(3) 5 Rounds

  • 20% Gi Grip Strength Assessment

  • Rest 45 Seconds between Rounds


(4) 15 Minute Grind

  • 8x Seated Russian Twist @ 35/45#

  • 5x Ab Wheel Roll Out

  • 5x Dumbbell Crawl @ 35/45#


******************
SESSION 5
Obj: Strength, Grip Strength

Warm Up

3 Rounds

  • Barbell Complex @ 45/65#

  • 6x Push Ups

  • Instep Stretch


Training

(1) 9 Rounds

  • 2x Curtis P - increase load rapidly each round until 2x is hard, but doable

  • Hip Flexor Stretch


Record Final Load

(2) 6 Rounds

  • 4x Kettlebell Floor Press - increase load rapidly each round until 4x is hard, but doable, then immediately…

  • 30% Max Reps Weighted Pull Ups @ 10/25# - Use SESSION 1 results to find prescribed reps


(3) 5 Rounds

  • 20% Gi Grip Strength Assessment

  • Rest 45 Seconds between Rounds


****************
SESSION 6
Obj: Endurance

  • 5 Mile Run at Easy Pace


Easy = you’re able to speak in complete sentences

 
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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