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TERMS YOU'LL NEED TO KNOW | |
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Day 1:
- Morning:
- Grappling (90 minutes)
- Striking drills and bag work (90 minutes)
Day 2:
- Morning:
- No-Gi Grappling (90 minutes)
- Warmup: Plyometrics
- Triset:
Power Cleans: 3 sets to failure
Neck Resistance: 3 sets to failure
Twists: 3 sets to failure - Triset:
Weighted Pull-Ups: 3 sets to failure
Isometric Bench Press: 3 sets of 15-25 second holds followed by an explosive press
Single-Leg Squat: 3 sets to failure - Giant Set:
Walking Lunges: 3 sets to failure
Front Squats: 3 sets to failure
Standing Military Press: 3 sets to failure
Weighted Squat Jumps: 3 sets to failure
Get A Printable Log Of The Day 2 Strength And Conditioning Workout. |
Day 3:
- Morning:
- Wrestling
- Striking drills and grappling
Day 4:
- Morning:
- MMA training and grappling with strikes
- Striking bag work
Day 5:
- Morning: Strength and conditioning:
- Warmup: Plyometrics
- Triset:
Single-Arm Snatch: 3 sets to failure
Neck Resistance: 3 sets to failure
Medicine Ball Throws: 3 sets to failure - Triset:
Weighted Pull-Ups: 3 sets to failure
Weighted Push-Ups: 3 sets to failure
Split Squats: 3 sets to failure - Triset:
Walking Lunges: 3 sets to failure
Weighted Pull-Ups: 3 sets to failure
Core Exercises: 3 sets to failure - Wrestling
Get A Printable Log Of The Day 5 Strength And Conditioning Workout. |
Day 6:
- Brazilian Jiu Jitsu training focusing on submissions (120 minutes)
Day 7:
- Off
Supplementation:
Taken with peanut butter immediately in the morning
Taken with breakfast
2 scoops post-workout
1 scoop post-workout
Taken with lunch
Taken before bed
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