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
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