This 20x session training program is the fourth plan in MTI’s Action Heroes Packet designed for the Tactical Athlete who also trains in Brazilian Jiu Jitsu (BJJ) or other grappling based athletics.
This plan and the other four plans in the packet are appropriate for Military, Law Enforcement, or Fire/Rescue personnel with specific training for each profession within the programming.
This is Version 1 of the plan, designed in November 2021.
All sessions are focused 30-45 minutes to ensure you can complete the training and still make your BJJ sessions fresh and ready to train.
This training program has 3 objectives:
- Improve job specific fitness (Military, LE, F/R)
- Improve grappling specific fitness (Round based lactic acid threshold conditioning and neck strengthening for “Dutch”)
- Balance the demands of the job, the sport, and traditional gym based training to increase performance and prevent overuse injuries or overtraining
This training plan balances Strength and Work Capacity with Endurance maintenance required for the tactical professions. “Dutch” strength focus is on unilateral strength (single arm or single leg exercises) for general strengthening and injury prevention on vulnerable joints that are often isolated in submission grappling. The plan uses the efficient strength method to ensure lower body, upper body push and pull, and total body movements are trained unilaterally in a time-efficient manner.
The conditioning for this cycle focuses on repeat efforts focused on training at the lactic acid threshold. This energy system byproduct can start to really be felt during hard training or competition rounds when the pace is high.
Dutch introduces neck strengthening exercises 3x/week to aid in injury prevention associated with neck compression or overextension. Additionally, the plan looks to continue to develop grip strength and sport-specific abdominal/lower back strength based on the needs of BJJ/grappling. Some exercises in this packet are new to reflect the needs of the sport.
How to organize your training schedule:
This plan is ‘self-paced’, meaning you should not necessarily complete the programming Monday through Friday. In order to prevent overtraining, we recommend the following schedule based on your BJJ training frequency.
- Train BJJ 1-2x/week —-> Complete 3-4x training plan sessions/week
- Train BJJ 3-4x/week —-> Complete 2-3x training plan sessions/week
- Train BJJ 5-6x/week —-> Complete 2x training plan sessions/week
Training sessions should still be completed sequentially. See below for a week’s example for someone who trains BJJ 3x/week:
Can I train BJJ and complete sessions from this plan on the same day?
Yes, just train smart. Pair strength training days with your more intense BJJ training days. Complete your strength and conditioning and BJJ training at least four hours apart.
TACTICAL SPECIFIC ENDURANCE
Endurance is broken down into three categories within the training session – Military, Law Enforcement, Fire/Rescue. The needs of each profession are different and require maintenance to ensure you’re always up to the task. Whichever one you do for a living, should be the one you complete in this training plan.
TRAINING PLAN STRUCTURE
- Session 1: Chassis Integrity, Work Capacity
- Session 2: Chassis Integrity, Unilateral Strength
- Session 3: Tactical Specific Endurance
- Session 4: Chassis Integrity, Work Capacity
- Session 5: Chassis Integrity, Unilateral Strength
What are the other plans in the Tactical BJJ Action Heroes Series and in which order should I complete them?
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What equipment do I need?
This training plan requires barbells, dumbbells/kettlebells, 60-80# sandbag, and a pull up bar.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
How do you count reps for Sandbag Get Ups, and Step Ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
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: email@example.com
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.