What do George Washington and Anderson Silva have in common?
You are probably thinking that this is a bad joke, but both of these gentlemen have one thing in common…they are both great strategists.
George Washington did not just wake up out of bed one day and decide to start the Revolutionary War. Anderson Silva did not just wake up and hop into the ring to fight Chael Sonnen. They both spent days…make that weeks…rather months designing a strategic plan to get through the battle at hand.
So if these very successful people put a tremendous amount of focus on their strategic plans for battle…why are you just hopping into your local BJJ tournaments without a strategy to prepare yourself to be the most successful.
We are going to map out for you an 8-week competition training program that will help you properly prepare for you next tournament, but before we do this you must first understand a couple of rules:
Rule #1: MORE IS NOT BETTER: Strength training sessions WILL NOT last any longer than an hour. Strength training in conjunction with your training in BJJ, and Cardiovascular Training is a very simple recipe for overtraining. I tell all of my BJJ athletes to remember that more is not better…better is better. Make the time in the gym, or on the mat, intense and productive not long and just time consuming.
[social][/social]Rule #2: REST: You will need to get a minimum of 8 hours of sleep. If your body is not rested, how do you expect it to perform at the level that you want?
Rule #3: PROPER NUTRITION: You notice how I did not say diet. Even when you are cutting weight, you must still make sure that you are getting the proper nutrition so that you can not only have the energy for your training sessions, but also recover for the next training session.
Rule #4: SUPPLEMENTATION: Remember that supplementation is not a substitute for real food; it is to supplement what you are not getting in your every day eating. Things like a multivitamin, calcium, etc. are needed especially as we are getting closer to the event, our training is increasing in intensity, or even while dropping into the weight class of your choice.
If you are committed and willing to follow these rules than here is the breakdown of the first 6 weeks of the program.
[bjjad][/bjjad]Each training session (including BJJ if possible) will begin with:
Foam Rolling (15-20 seconds each)
- Lats
- Posterior Shoulder
- IT Bands
- Quads
- Hamstrings
- Glutes
Activation (2 sets of 10 reps)
- Hip Thrusts
- Mini Band Walks
Dynamic Warm-up
- 3 Steps and a Quad Stretch
- 3 Steps and a Leg Cradle
- Frankenstein Walks
- Forward Lunge with Overhead Extension
- Forward Lunge with Rotation
- Drop Lunge
Weeks 1-6
Monday
Morning: Strength/Metabolic Training
Evening: BJJ
Strength Training
Main Lift w/Stretch: Ultimate Sandbag Hang Cleans w/
90/90 Hip Flexor Stretch (20 seconds)
4 sets of 10 reps
Metabolic Training
(40 seconds of work/20 seconds of recovery for 5 rounds than take 2 minutes off and repeat 3x’s)
- TRX Atomic Push-Ups
- TRX Low Row
- Ultimate Sandbag Zercher Squat
- Ultimate Sandbag Burpies
- Run or Jump Rope
Tuesday
Morning: Interval Sprints/Core
Evening: BJJ
Interval Sprints
6-30 second all out sprints with a recovery time of 30 seconds in-between.
Core
(Each exercise should be done for 10 reps and than onto the next exercise. Once all 4 exercises are done, take 30 seconds off and repeat 3x’s)
- Ultimate Sandbag Swings
- TRX Pikes
- Ultimate Sandbag Around The World
- TRX Knee Tucks
Wednesday
Off or pick an area of your game that you would like to see improved on in the next 8 weeks. It could be BJJ, Strength, Conditioning, Flexibility, or Core. Anything goes. The only thing that I will tell you to do is to listen to your body. If it is calling for a day off…GIVE IT A DAY OFF!!!
Thursday
Morning: Strength/Metabolic Training
Evening: BJJ
Strength Training
Main Lift w/Stretch: Ultimate Sandbag Lunges w/Kneeling Hip Flexor Stretch (20 seconds)
4 sets of 10 on each position
(Zercher, Right Shouldering, Left Shouldering)
Metabolic Training
(40 seconds of work/20 seconds of recovery for 5 rounds than take 2 minutes off and repeat 3x’s)
- TRX Atomic Push-Ups
- TRX Low Row
- Ultimate Sandbag Zercher Squat
- Ultimate Sandbag Burpies
- Run or Jump Rope
Friday
Same on Tuesday
Saturday
Same as Wednesday
Sunday
OFF-NO IF’S, AND’S, OR BUT’S
