I just wanted to get you guy’s thoughts on the training program I’ve set up. I’m a jiu jitsu practitioner and my goal is to win my division at the next grappling tournament in March. I’ve finished 2nd or 3rd in the last couple tournaments and conditioning has been the main factor in my not finishing strong. My technique is usually better than my opponents, but I end up wearing out and being out muscled in the finals.
Here’s the plan:
Monday: 1 hour jiu jitsu class plus 1 hour open mat
Tuesday: Maximal Strength - 5 sets of 3 of Deadlift, Bench Press, Front Squat, Chin-up, Barbell Press
Wednesday: 1 hour jiu jitsu class plus 1 hour open mat
Thursday Morning: Max Strength & Strength Endurance ? 3 sets of 3 plus 1 set of 30 for each; DB Incline Press, Bent over row, Pull-up (assisted PU on the 30 set), Power Clean, Back Squat. Thursday Night: BJJ Class plus open mat
Friday: Off Day
Saturday: Kettlebell & Bodyweight Circuit ? 4 minute rounds, as many as I can handle. I’ll also go to another BJJ class on Saturday?s when I can get away from the family.
Sunday: Unilateral day: One Arm DB Bench Press, One Arm DB Row, One Leg deadlift and squat, one arm db press.
This is my plan for the first few weeks. After that I plan on possibly removing to one max strength day and adding more conditioning circuits. Also, as my conditioning improves I plan on adding kettlebell, sandbag & bodyweight circuits on BJJ days.
I also plan on working flexibility daily. I’ve never worked on flexibility at all and I think that could really help my game.
Am I on the right track?