Weekly Training Strategy

Created 7/9/2024
Updated 7/9/2024

Training Plan

  • Mobility / Knee Elbow Shoulder Bullet Proofing

    • Connective tissue thrives on high-rep work, do not treat connective-tissue training like strength training

  • Strength

    • High Intensity, <=5 reps. 2 sets max. Stop well before failure. Hold yourself to perfect reps
    • Rest 3-5 minutes between sets, pause and relax between reps
    • Recovery takes 2 - 4 days

  • Deadlift / Dips

  • Squat / Pull up

  • Schedule

    • Sunday, Wednesday: Squat / Pull up
    • Wednesday: Long Stretching after strength work
    • Tuesday, Thursday: Deadlift / Dips
    • Everyday: Warmup mobility, Joint training

Details

  • Health
    • Mobility
    • Endurance
    • Strength
    • Recovery
  • Hunt for imbalances
  • Be body aware to prevent injury before it builds
  • Train the CNS
  • Jiu Jitsu training should be intelligent and programmed
    • Heavy situational sparring and live sparring
    • Less drilling and new technique study
    • Focus on Alignment / Posture, hand-fighting, and control (this is the trunk of the tree)
    • Be relaxed or else you'll have to relax before you act

A weeks worth of training:

  • Mobility
    • Daily Warm up
    • Daily Mobility (Gymnastics Bodies)
    • Once a week intensive 45min
  • Endurance
    • No plan yet
  • Durability
    • Reverse treadmill
    • ATG
    • Arm / Elbow / Shoulders; tendons
  • Strength
    • Deadlifts / Dips
    • Squats / Pullups
    • Alternatives (variety to prevent plateau)
      • Kettlebell overhead squat
      • 100 bw squat
      • Split squat
      • Pistol squat
    • Hit each of the compound movements at least once a week
    • Do not train to failure, stay under 5 reps per set to focus on strength
  • Recovery
    • Good eating and sleeping
    • Be aware of the state of your tendons
  • Assessment Movements:
    • Hanging Leg Lift
    • Bridge (Thorasic)
    • Shoulder Extension
    • Dumbbell Windmill
  • Jiu Jitsu
    • Positional Sparring: Escape/Control
      • Note: These are the branches of the tree
      • Side
      • Mount
        • Knee on Belly
      • Back
        • Body Triangle / Hooks
      • North/South
      • Spiderweb
      • Turtle
      • Legs
      • Specialty
        • Truck
        • Reverse Mount
    • Positional Sparring: Survive/Submit
      • Note: These are the leaves of the tree
      • Locks (Upper Body)
        • Armbar
        • Estima Lock
        • Heel Hook
        • Kimura (Side / NS) / Americana
        • Omoplata
        • Wrist Lock
      • Locks (Lower Body)
        • Kneebar
        • Straight Ankle Lock
        • Heel Hook
        • Toe Hold
        • Estima Lock
      • Slicer
        • Calf Slicer
        • Ham Sandwich
        • Arm Slicer
      • Strangles
        • Darce / Anaconda
        • North South Choke
        • Peruvian Necktie
        • Rear Naked Choke
        • Arm Triangle
        • Leg Triangle (Regular, back)
        • Guillotine
  • Judo
    • Once a week with Taylor