Brazillian Jiu Jitsu (BJJ) Training Plan

Brazillian Jiu Jitsu (BJJ) Training Plan

$59.00

• 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.

How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More Questions? Email: coach@mtntactical.com

 

DISCLAIMER

Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

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

 

Testimonials

"I’m finishing up your Brazilian Jiu Jitsu plan and have had fantastic results. Thanks so much. My strength and endurance have really improved on the mat and I’m not a beginner either. Awesome stuff."

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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