TableofContents
2-Foreword by Romulo Barral
30-AccessoryStrengthMovements
3-Testimonials
Shoulders
5-Overview of Physical Demands of BJJ
Neck
6-Five Training Tips, Myths and Guidelines
Traps
9-Pre Training Period (Warmups)
Arms
Abdominals
Low Back/Hamstrings
Joint Circles
Back Extension Series
Partner Stretches
33-EnergySystemTraining
Speciic Movements
Tempo Runs
Speed/Power Drills
Tempo Throws
Low Amplitude Jumping
Aerobic Circuits
Medball Mobility
Lactic Circuits
13-Speed/Power Work
38-SampleTrainingPlanforBlue/PurpleBelts
Sprinting
53-SampleTrainingPlanforBrown/BlackBelts
Jumping
73-NutritionalGuidelines
Explosive Medicine Ball Throws
Program Pillars
Medicine Ball Rebounds
Macronutrient Overview
Explosive Pushups
Exercise Metabolism
22-Special Strength Exercises
Pre Fight Nutrition
25-Maximal Strength Development
7 Day Fight Prep Plan
Lower Body
Post Weigh In Nutrition
Upper Body Pull
Supplements
Upper Body Push
References
TosaythatJiu-Jitsuhasbeenapartofmylifeforthepast12yearswouldbeanunderstatement, Jiu-Jitsuismylife.Ihavesacriicedmyyouth,mybody,timewithmyfamilyandinancesinmypursuit ofbeingthegreatestj ofbeingthegreatestjiu-jitsucompetit iu-jitsucompetitorpossible. orpossible. Iknow Iknowif ifth ther erei eiso sone neth thing ingth that athas hasse setm tmea eapa part rtfr from ommy myco comp mpeti etitio tion nand andal allow lowed edme meto to achievethesuccessIhave(7WorldChampionship,6Gi,1No-Gi)ithasbeenmydesire.Notadesireto compete,everyonelovestocompete,butadesiretoprepare.Tournamentsareatimetohavefun,but thatisnotthedayyoubecomeachampion,youbecomeachampionintheweeks,monthsandyears leadinguptothatcompetiti leadinguptothatcompetition.Itissimple, on.Itissimple,whoeve whoevertrains rtrainsharderw harderwillwinmore illwinmore,simpletosa ,simpletosayatleast. yatleast. Winningisabyproductofgreatpreparation. Inlat Inlate e20 2009 09,I ,Ii irst rstbe becam camea eawa ware reof ofCh Chad adSm Smith ithan andJ dJugg uggern ernaut autT Tra raini ining ngSy Syste stems. ms.He Hew was as trainingseveralguysItrainedwithanditquicklybecameapparentthatwhattheyweredoingwas working.IknewafterhavingACLsurgeryfromaninjurysufferedatthe2010Mundials,thatIneededto seekoutChadtohelpmecomebackstrongerthanIwasbefore.Chad’sknowledgeandattentionto detailhelpedmefullyrecoverforthe2011AbuDhabiProand2011Mundials.Thetrainingchallenged melikeIhadneverbeenchallengedbefore,IknewthatwinorloseIhaddoneeverythinginmypower toprepare.NotonlywasJuggernautagreatbeneittomeinrehabbingmykneeandpreparingmyselfto competeagain,theyalsohelpedmystudentFelipePenatransformhisbodyandwinthe2011World AbsoluteChampionshipasa AbsoluteChampionshipasapurplebe purplebelt. lt. Thisb Thisbook ookis isa agr grea eatr treso esour urce ceto toan anyo yone nelo looki oking ngto toimp impro rove veth their eirji jiu-j u-jits itsuo uora rany nyki kind ndof of grappling.Thetrainingiswellorganized,effective,challengingandfun.Chadunderstandswhatis necessarytobestprepareyourbodyforsuccessandIwouldurgeanyonewhoisseriousaboutbeing thebesttheycanbetostudythisbookandapplyitsprinciples. Chad Chadt tol old dme mea aq quo uote tet tha hat tsu sums msu up pth the eat atti titu tude dey you oum mus ust tha hav veto etob bec ecom ome eth the ebe best… st…
“Itraineverydayofmylifeastheyhavenevertrainedadayintheirs.”-AlexanderKarelin,Russian OlympicChampionWrestler
Boa Sorte, Romulo Barral 7x Jiu Jitsu World Champion
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WhattopJiuJitsuathletesa WhattopJiuJitsuathletesandcoachesar ndcoachesaresayin esayingaboutJuggerna gaboutJuggernaut… ut…
"IwastheirstJiuJitsuightertotrainatJuggernautandwithinafewweeksofbeginning,ourgroupgrew withotherblackbeltsbecausetheyallsawhowmuchofadifferencetherewasinmyphysique,strength andconditioning.IhadneverhadsomuchconidencesteppingonthematasIdidduringmytimewith Juggernaut”-Fabio“Gigantinho”Villela,HeadProfessorGracieBarraNorthAustin,WorldNoGiChampion (BrownBelt),PanAmChampion,AmericanNationalChampion2x
”Whenyoureachthe ”Wheny oureachthetoplev toplevelofJiuJitsu,bla elofJiuJitsu,blackbelt,eve ckbelt,everyoneis ryoneisskilled,soitis skilled,soitisyourph yourphysicalabiliti ysicalabilitiesthat esthat willseparateyoufromyourcompetitors. TrainingatJuggernaut,mystrength, speed,powerandendurancereachnew levels,andIalwaysfeltconidenttopush thepaceagainstmyop thepaceag ainstmyopponentwithout ponentwithout fearofgettingtired.Thetrainingistough andmakesyouhateChadwhileyou’re doingit,butyoulovehimwhenyouget onthematinatournament.”-Fabiana Borges,PanAmericanChampion2x,NoGi PanAmChampion,2 ndPlaceWorld Championships
“Ibelievethatwhenyoureachthelevelofblack belteveryoneknowsthetechniquesandsurely oneofthefactorsthatwillmakethedifference isyourcondition.OnceIstartedtrainingat JuggernautmyJiujitsuchan Juggernautm yJiujitsuchanged,Idonotg ged,Idonotget et tiredeasily,myrecoveryisveryfast,mybodyis muchstrongerandevenimprovedmy psychology.Ibelievethatthedifferenceinjiu jitsu.”-RodrigoSimoes,HeadProfessorGracie BarraManhattanBeach,AmericanNationalChampion 3
“Juggernauthelpedmereachanewlevelinmyjiujitsu,WorldChampion.InthethreemonthsItrainedat Juggernautleadinguptothe2011Mundials,mybodyunderwentatransformation.EverythingIdid becamestronger,andmybodybecamemuchmoredurable.BeforetrainingatJuggernautIwouldhave beenconsideredanunderdogatWorlds,butbecauseofthewellplannedandintensetraining,Iwasable towinmyweightclassandcapturethetitleintheopenweightdivision.”-FelipeCarasdalePena,2011 OpenWeightWorldChampion(PurpleBelt),2011PanAmChampion
“Everyaspectofmyphysicalskillsimproved trainingatJuggernaut.Mypower,speed, endurance,gripstrengthandmental toughnessallreachednewlevels.Ifyouare seriousaboutcompetingatthe seriousaboutcomp etingattheworldle worldlevel, vel, youneedtobeseriousaboutyourphysical preparationandJuggernautisthebest placetoindtheserious placetoin dtheserioustraining training informationyouneed.”-PhilipeDella Monica,HeadProfessorGracieBarra LagunaNiguel,EuropeanChampion, MedalistatMundials,PanAms,AmericanandBrazilianNationals 4
BrazilianJiu-Jitsupresentsauniquesetofphysicaldemandstoitspractitioners.Theparamounttrait neededtobeasucce neededtobeasuccessfulBJJcompetitor ssfulBJJcompetitoristechnique istechnique,withouttechni ,withouttechnique,allthestr que,allthestrengthand engthandpowerin powerinthe the worldismeaningless; worldismeaningless;becauseofthis becauseofthisitiscriticaltha itiscriticalthattheathlete ttheathlete’strainin ’strainingprogra gprogramallowsthem mallowsthemthe the developtheirtechnicalandphysicalskillsharmoniously.Astheathletedevelopstheirtechnicalbase,they mustalsoimprovetheir… Relativestrength-Strengthcomparedtobodyweightisthecontrollingfactorofallother
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physicalqualities.Thestrongeryouarecomparedtoyourbodyweight,th emovepowerful everymuscularcontractionandhencemovementyoumakewillbe.Particularlyinaweight classcontrolledenvir classcontrolledenvironmentitisi onmentitisimperati mperativethatthe vethattheathleteis athleteisasstrongas asstrongaspossibleatthe possibleattheir ir givenbodyweight. Explosivepower-Theabilitytorapidlygenerateforceiskeytoeverytakedown,sweep,
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throwandanyothermovewhichrequirestoyourapidlyovercomeyouropponentsweight. •
Speciicenergysystemcapacities-Anygreatcompetitormustbeabletogothedistancein anymatchortourname anymatchortournament.JiuJitsuhasasp nt.JiuJitsuhasaspeciicsetofcond eciicsetofconditioningr itioningrequireme equirements,cover nts,covering ing theanaerobic-alactic,a theanaerobic-alactic,anaerobic-la naerobic-lacticandae cticandaerobicene robicenergysyste rgysystems.Eachofthese ms.Eachofthesemustbe mustbe addressedinaspeciicmannerformaximumresults.Simplyrunning5milesafewtimes perweekisn’tsuficienttobeabletostillmovepowerfully9minutesintoachampionship match.Notonlywillthistypeoflongdistancetrainingnotproperlyprepareyoubeatyour bestthroughlongstrenuous bestthroughlongstrenuousmatches,italso matches,italsowilldetra willdetractfromyo ctfromyourmaximalstr urmaximalstrengthand engthand powerdevelopment,aswellasplacingunduestressonyourjoints.
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Specialstrength-Asanathleteimprovestheirtechnicalabilitiesandrisestowardsthetopof thecompetitiveield thecompetitiveield,inthiscaseB ,inthiscaseBlackBelts,the lackBelts,thenumberofme numberofmeansthatcanb ansthatcanbeusedto eusedto improvedtheirsportperformancebecomesmuchmorespeciic.Forhigherlevel competitors,adding10poundstoyourdeadliftor2”toyourstandingbroadjump,willnot yieldsportingimprovementsthesamewaythattheywouldforawhiteorbluebelt.For maximumtrainingeffectyoumustbeabletoanalyzespeciicpartsofthemovementsin yoursport,measurethem(i yoursport,measurethem(intime,for ntime,forceoutput,etc)a ceoutput,etc)andimpro ndimprovethose vethosetraits.Thisty traits.Thistypeof peof trainingisbeyondthescopeofthisbook,andforthatmatteranytext,butwewillprovide youwithstartingpointstobegincriticallythinkingaboutyourtrainingandwaystodevelop specialstrength.Wearealsoavailableforprogramdesignthrough JTSstrength.com
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HereareFiveTrainingTips,MythsandGuidelinesthatJuggernautathletesknowandyouneedtoknowto becomeanightmareonthemat. ImproveYourMaximalStrengthandEverythin handEverythingImproves gImproves -Increasingyourmaximalstrengthwill 1. ImproveYourMaximalStrengt
haveapositivebeneitonyourjumping,sprinting,pushingpowerandconditioning.JiuJitsuhasa largeisometric(static/holdingstrength)componenttoitandeventhoughitdoesn’tinvolve movement,holdinganop movement,holdinganopponentiny ponentinyourguard ourguardortryingtolock ortryingtolockinasubmission inasubmission,whichcanta ,whichcantake ke minutes,greatlytaxesthebody.Thestrongertheathleteis,thelowerpercentageoftheirmaximal strengththeymustexerttocompletethesamemove.Inotherwordsofoneathleteis2xasstrong astheother,thatathletewillonlyneedtouse50%asmuchenergytoexecutethesamemaneuver. Asthehighlyrespected(andveryquotable)coachMarkRippetoeoncesaid,“Strongpeopleare hardertokillthanweakpeople.”Whichonewouldyouratherbe? EverythingYouDoisaStresstotheSystem totheSystem-Peopleoftenmakethemistakeoflookingattheirsport 2. EverythingYouDoisaStress
practice(JiuJitsutraining)an practice(JiuJitsutraining)andphysi dphysicaltrainin caltraining(lifting,condi g(lifting,conditioning,etc)a tioning,etc)assepara sseparateentities. teentities. Whycreateaperiodizedplanforyourlifting,jumping,andsprinting,butnotyourBJJtraining? Theyarebothstressorstothebodyandneedtobemanagedproperlytoreachaphysicalpeak.To goanotherstepfurther,youalsomustconsiderstressesthatyourjob,relationshipsandhobbys placeonyou.Ifallthesestressorsarenotconsideredifisveryeasyforanathletetoexperience CentralNervousSystemfatigueandovertraining,anissuethatiscommonamongcombatathletes. CharlieFrancis,consideredbymanytobethegreatestsprintcoachofalltime,likenedtheCNStoa cup.Acuphasaixed cup.Acuphasaixedamountofliqui amountofliquidthatitcan dthatitcanhold,anallthe hold,anallthetraining trainingyoudoills youdoillsitupto itupto variousdegrees.Themoredemandingthetraining,themoregoesinthecup.Thestressesoflife, suchasworkorproblemswithasigniicantother,willalsoillupyourcup,solearntomanage stress.Ifthecupoverlows,itisalengthyprocesstorecoverfrom.
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HereareFiveTrainingTips,MythsandGuidelinesthatJuggernautathletesknowandyouneedtoknowto becomeanightmareonthemat. ImproveYourMaximalStrengthandEverythin handEverythingImproves gImproves-Increasingyourmax 1. ImproveYourMaximalStrengt -Increasingyourmaximalstrengt imalstrengthwill hwill
haveapositivebeneitonyourjumping,sprinting,pushingpowerandconditioning.JiuJitsuhasa largeisometric(static/holdingstrength)componenttoitandeventhoughitdoesn’tinvolve movement,holdinganopp movement,holdinganopponentiny onentinyourguard ourguardortryingtolock ortryingtolockinasubmission inasubmission,whichcanta ,whichcantake ke minutes,greatlytaxesthebody.Thestrongertheathleteis,thelowerpercentageoftheirmaximal strengththeymustexerttocompletethesamemove.Inotherwordsofoneathleteis2xasstrong astheother,thatathletewillonlyneedtouse50%asmuchenergytoexecutethesamemaneuver. Asthehighlyrespected(andveryquotable)coachMarkRippetoeoncesaid,“Strongpeopleare hardertokillthanweakpeople.”Whichonewouldyouratherbe?
EverythingYouDoisaStresstotheSystem totheSystem-Peopleoftenmakethemistakeoflookingattheirsport 2. EverythingYouDoisaStress
practice(JiuJitsutraining)and practice(JiuJitsutraining)andphysica physicaltrainin ltraining(lifting,conditi g(lifting,conditioning,etc)as oning,etc)asseparat separateentities. eentities. Whycreateaperiodizedplanforyourlifting,jumping,andsprinting,butnotyourBJJtraining? Theyarebothstressorstothebodyandneedtobemanagedproperlytoreachaphysicalpeak.To goanotherstepfurther,youalsomustconsiderstressesthatyourjob,relationshipsandhobbys placeonyou.Ifallthesestressorsarenotconsideredifisveryeasyforanathletetoexperience CentralNervousSystemfatigueandovertraining,anissuethatiscommonamongcombatathletes. CharlieFrancis,consideredbymanytobethegreatestsprintcoachofalltime,likenedtheCNStoa cup.Acuphasaixed cup.Acuphasaixedamountofliquid amountofliquidthatitcanh thatitcanhold,anallthe old,anallthetraining trainingyoudoillsi youdoillsitupto tupto variousdegrees.Themoredemandingthetraining,themoregoesinthecup.Thestressesoflife, suchasworkorproblemswithasigniicantother,willalsoillupyourcup,solearntomanage stress.Ifthecupoverlows,itisalengthyprocesstorecoverfrom.
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CircuitTrainingShouldBeTheBasisofYourPhysic BasisofYourPhysicalPreparation(M alPreparation(Myth) yth) -Theinternetisagreat 3. CircuitTrainingShouldBeThe
thingandfulloflotsofvalu thingandfulloflotsofvaluabletrai abletraininginforma ninginformation,butitisa tion,butitisalsotheculpritof lsotheculpritofperpetuatin perpetuatingthe gthe myththatallightersneedtobenearlypassingoutfromgruelingcircuittraining.Nowwe certainlyusecircuitst certainlyusecircuitstohelpcondition ohelpconditionourathletes, ourathletes,buttheycompr buttheycomprisenomore isenomorethan1da than1dayper yper weekofourtraining,or10-15minutesofworktowardstheendofothersessions.Youare beatingyourbodyupenoughthroughnumerousweeklysessionsonthemat,somakesureyou arelimitingyourcircuitworkto1-3circuitsperweekandknowthatyoushouldbewalking awayfromyourcircuitfeelingtiredbutstrongandreadytodoanotherafterafewminutes. Athletesmustbegintounderstandthathardworkandqualityworkaren’toneinthesameand thatyoudon’thavetocrawloutofthegymeverydaytoimprove.Performingextremelyintense circuitsthatcauseyoutobecomeverysoreareagreatwaytoillupyourCNScupfastand overtrain.Forexample,Olympicsprinters,thefastestandmostexplosiveathletesintheworld, havetrainingthatislargelycomprisedofsprintswithfullrecoveries(eg.5-6minutesaftera 60msprint).Theyar 60msprint).Theyareimpro eimprovingbecause vingbecauseoftheirquali oftheirqualityoftheirw tyoftheirwork,notbecause ork,notbecauseitisdificult itisdificult tocompleteorhasthemv tocompleteorhasthemvomitingonar omitingonaregularbasis. egularbasis.
4.KnowWhatWorksForYou-Manyathletes,particularlyyoungorinexperiencedones,oftenlose sightofthis.Theywant sightofthis.Theywanttoemulate toemulatewhatthetop whatthetopintheirie intheirielddo,butdo lddo,butdonotunderstan notunderstandthatthey dthatthey aredoingprogramsthataresuitedwelltothem.Youmustdevelopandintuitionaboutand connectiontoyourtrainingtotrulymakeityourownandmakeiteffective.Whilethisbookwill provideexercises,sets,reps,timesandmoreinformationaboutyourtraining,youmustigureout whatpartsofthatarethemosteffectiveforyouandbuildfromthere. ThegreatOlympicliftingchampion,VasliyAlexeyev,oftentalkedabouthowpeoplewouldoften askwhatprogramhefollowedsotheycouldfollowitto,buthewouldnottellthem.Hedidn’tdo thistobesecretive thistobesecretiveortowithhold ortowithholdinformation information,butrather ,butratherhewouldt hewouldtellthemthatthe ellthemthattheycannotdo ycannotdo HISprogram,theymustdoTHEIRprogram.Evenifithappenedthatalltheirsets,reps,intensities, etcwerethesame,itwasimperativethattheyunderstandtheprogramforthemselves. SowhileitmaybevaluableforyoutoknowthetrainingprogramofgreatcompetitorslikeRoger Gracie,RomuloBarralorRodolfoVierra,itisimperativethatyouunderstandthattheydowhat theydobecauseitiswhatworksbestforthemandyoumustindoutwhatworksforyou.Learnto enjoythejourneyoftr enjoythejourneyoftraining,not aining,notjustthedestina justthedestination. tion. 8
5. BeaProfessional-Beingprofessionalisn’taboutgettingpaidmillionsofdollarstopracticeyour disciplineofchoice,itisabout disciplineofchoice,itisaboutdoingthelittle doingthelittlethingsrighta thingsrightandtruly ndtrulybeingcommitte beingcommittedtoyour dtoyour craft.Iirmlybelievethereisadifferencebetweensomeonewhopracticesacraftorsomeone whoisapractitionerofit.Thereisagreatdifferencebetweenpeoplewhotrainjiujitsuand casuallycompeteintournamentsandsomeonewhoistrulyinvestedintheirsuccessasajiu jitsucompetitor.TobeatrueJiuJitsuathleteyoumustbewillingtosacriiceofyourtime,social life,money,oranythingelsethatmaystandinthewayofyourgoals.Youneedtobewillingto sacriicetimetodoextratrainingandrecoverywork,tomakesureyourbodyispreparedto performatthehighestlevel.Youmustbewillingtopassongoingtothebarswithyourfriends, becauseyouknowanightofdrunkendebaucherywillholdyoubackonthematsthenextday. Youmustbewillingtoputyourinancestowardsbetterfood,softtissue/chiropracticwork, seminarsandotherthingsth seminarsandotherthingsthatwillcontribut atwillcontributetoyour etoyoursuccess,instead success,insteadoffancyclothe offancyclothes,cars,or s,cars,or otherunimportantmaterialitems.
Seven-timeWorldChampion,RomuloBarral,istheultimatecompetitorandknowsthatoutworkingyour opponentineveryfacetofJiuJitsu,technical,tacticalandphysical,istheonlywaytoguaranteesuccess.
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TheTraining PreTrainingPeriod ThePr ThePreT eTra raini ining ngpe perio riods dser erve vesm smult ultipl iple efun functi ctions ons1) 1)Pr Prepa epare reth theb ebod odyf yfor orthe theup upcom coming ingse sessi ssion, on, 2)Improvegeneralmovementskillsinalowamplitude/extensiveenvironment,3)Evaluatemovement mechanicsandpatterns,4)Prehabilitateinjuries.Aproperlystructuredpre-trainingperiodwillcoverall oftheseareas.Pre-trainingshouldalsobeorganizedinageneraltospeciicmanner,wherethelastdrills performedwillmostclosel performedwillmostcloselymimicthosetha ymimicthosethatwillbegin twillbeginthetraini thetrainingsession.A ngsession.AtJuggernautw tJuggernautwedivi edivideour deour pre-trainingperiodinto3mainphases,1)General,2)Speciic,3)PowerandSpeed.Themajorityofthe pre-trainingperiodcanandshouldbedonebarefooted,providedthatyouandinacontrolled environmentandwonthaveanythinghazardoustoyourfeetinthearea.
General Thege Thegene nera ralp lpre retr train aining ingp peri eriod odsho should uldse serv rve eto toinc incre rease aseth the eath athlet letes escor coret etemp emper eratu ature re.I .Iti tis s importantthatthisisdonei importantthatthisisdoneinamanne namannerwhichhasthe rwhichhastheleastimpa leastimpactonthere ctontherestofthetra stofthetrainingsession, iningsession, meaningthatyoudon’twanttodiminishtheathletesabilitytoperformtheirtrainingforthedaywithtoo muchworkduringthepre-trainingperiod.Agoodwaytohelpincreasetheathlete’scoretemperature andgetalightsweatgoinginapassivemanner,istowearsweatsduringthistime.Herearesomeeasy waystotakecareofthegeneralperiodinalowcostmanner.Increasingtherangeofmotionofthejoints isalsoacriticalaspectofthe isalsoacriticalaspectofthegenera generalperiod. lperiod.
LowAmplitudeAbdominalTraining InandOuts MovingSidePlanks-Makesuretokeepthebodyinastraightline.Don’tletthehipsmoveforwards orbackwardsandkeepaneutralanglewithyourhead. McGillSitups-Focusonmaintaininganeutralspineandpushtheforeheadtowardsthesky. Remembertosupportthelowbackbyputtingyourhandsunderyourbutt. Moving Front Planks
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JointMobility-Emphasizeasmooth,controlledmovement,throughanaturalrangeofmotion.Don’tforce JointMobility-Emphasizeasmooth,controlledmovement,throughanaturalrangeofmotion.Don’tforce thepositions Neck Circles Shoulder Rolls ArmC mCircl ircle es-P s-Palms lmsup upw whe hen ngo goiingb ngbac ack kwards PNFPatterns-Makesurethetophandhasthepalmtotheskyandbottompalmisfacing backwards Elbow Circles Hip Circles Good Go odM Mor orni ning ngss-Bi Big gch ches est, t,p pus ush hy your ourhi hips psb bac ackw kwar ards ds.. Trunk Circles HurdlerCircles-Makesuretoachievefullextensionthroughtheankleandkneeofthelegthatis ontheground. IYTs-Focusingonpullingtheshoulderbladesdownandback,squeezingthemtogetherashardas possible PNFPartnerStretches There Therea are rema many nyco coach aches eswh whoa oare recr criti itical calof ofst stati atics cstre tretch tching ingpr prior iort toa oatr train aining ingse sessi ssion. on.P PNF NF Partnerstretchesthougharenotstatic,theyinvolveanisometriccontractionandareagreatwayto increasethetemperatureofagivenmuscle
Hamstrings-Oncetheendof Hamstrings-Oncetheendoftheathlete’ theathlete’srangeof srangeofmotiontheyw motiontheywillpushtheleg illpushthelegagainstthei againsttheir r partnerfor3-5seconds,thenthestretchisreleasedandreset.Thisisrepeatedfor3-5more rounds.
Prio Priofo form rmis is- -Th The esa same mep pro roce cedu dure rea as sth the eha hams mstr trin ing gst stre retc tch his isu use sed. d.
Quad/HipFlexor-Thepartnerneedstomakesuretousetheirweighttopulluponthekneeand backonthefoot.Oncetheen backonthefoot.Oncetheendofther doftherangeofmotion angeofmotionisreached isreached,theathlete ,theathletewillpulltheir willpulltheirknee knee downandfoottowardstheground,whilethepartnerlightlyresists,butdoesnotstoptheir motion. 11
Speciic Thespecifcperiodofthewarmupistoaddressmovementpatternsthataremorespeciictothe sportofJiuJitsu.Thesemovementsincludeanimalcrawlsandgymnasticandtumblingexercises.
Inchworms
SpiderCrawls
Crab Walks
Pushup Crossovers
Cartwheels
SpeedandPowerWarmup Thei Theina nalp lport ortion ionof ofth thep epre re-tr -train aining ingp peri eriod odsho should uldbe bed dedi edicat cated edtow towar ardd ddev evelo elopin pingp gpro roper per mechanicsforspeedandpowermovementssuchassprinting,jumpingandmedicineballthrows.Ifyou donothaveadequatetechniqueintheseexercises,yourpositivetrainingeffectswillbelimitedbecause yourforceoutputwillbediminishedduetoimpropertechnicalskills.Allofthespeedandpowerperiod shouldhaveonanemphasisonrelaxedandrhythmicmovments.
RunningSeries-Thisshouldbeperformedpriortoanysprintingsessionfor2-3setsof10yardsper HighKneeMarch-Kneeup,toeupandfullextensionthroughthedownleg. HighKneeMarch -Kneeup,toeupandfullextensionthroughthedownleg.
Ankling-Toeupandforcefullypullthelegunderyou. Ankling -Toeupandforcefullypullthelegunderyou.
HighKneeSkip-Smooth,rhythmicalmovementsshouldbeemphasized.Achievefullextension HighKneeSkip -Smooth,rhythmicalmovementsshouldbeemphasized.Achievefullextension throughthedownleg.
Buttkickers-Focusonaquickturnover. Buttkickers -Focusonaquickturnover.
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HighKneeRun-Donotov HighKneeRun -Donotoverliftthek erlifttheknee,asthisoft nee,asthisoftenimped enimpedesfullexte esfullextensionofthed nsionofthedownleg. ownleg. Maintainagoodchintop Maintainagoodchintopocketarm ocketarmactionthroug actionthroughalldrills. halldrills.
LowAmplitudeJumping-Thiscanbedonepriortosprintorjumptraining,orboth RollingHops-Silentlandingsandasmoothtransitionfromjumptojumpmustbethepriority. RollingHops -Silentlandingsandasmoothtransitionfromjumptojumpmustbethepriority.
RollingDiagonalHops-Maintain RollingDiagonalHops -Maintainthesamewi thesamewidthbaseofsup dthbaseofsupportthroughout portthroughoutallthejumps. allthejumps. Continuetoemphasizesoftla Continuetoemphasizesoftlandingsand ndingsandsmooth,quicktr smooth,quicktransitionsfr ansitionsfromjumptojum omjumptojump. p.
RollingSingleLegHops-Lateralmovementneedstobethepriorityhere.Makesurethatyouare RollingSingleLegHops -Lateralmovementneedstobethepriorityhere.Makesurethatyouare coveringthesameamountofdistanceoneveryjump.
MedballMobility-Thisshouldbedonepriortoallmedicineballthrowtrainingandcanalsobeusedasa MedballMobility -Thisshouldbedonepriortoallmedicineballthrowtrainingandcanalsobeusedasa generalwarmupbeforeupperorlowerbodysessions.Theseexercisesareagreatevaluatorandbuilder ofshouldermobilityandstrength. ProneHalos-Createasbigacirclearoundtheheadaspossiblewhilekeepingthearms,chestand legsoffoftheground.
ProneStraightArmRaises-Squeezetheupperbacktogethertolifttheballashighofftheground aspossiblewhilemaintain aspossiblewhilemaintainingnearl ingnearlystraight ystraightarms.Donotlet arms.Donotlettheballtouchthe theballtouchthegroundon groundonthe the waydown.
SupineStraightArmPullovers-Keepthearmsstraightandpulltheballthroughafullrangeof motioninaslowandcontrolledmanner. motioninaslowandcontrolledmanner.
GluteBridges-Squeezetheballbetweenyourknees,drivetheheelsintothegroundtobridgeyour hipstowardstheceiling,squee hipstowardstheceiling,squee zetheglutesfora1 zetheglutesfora1countatthet countatthetopofthemo opofthemovement. vement.
StandingStraightArmChops-SimilartotheSupineStraightArmPulloverbutdonestanding.
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Squats-Holdtheballstraig Squats-Holdtheballstraightinfront htinfrontwhileperf whileperformingsquats,p ormingsquats,pushthehipsba ushthehipsbackandk ckandkeepy eepyour our weightonyourheels.
FullSwings-Maintainalatbackpositionwhileswingingtheballfromstraightabovetheheadto downbetweentheknees.
DiagonalChops-Maintaina DiagonalChops-Maintainalatbackp latbackpositionwhiles ositionwhileswingingtheb wingingtheballfromov allfromovertheshoulder ertheshoulderto to downoutsidetheknee.
OverheadReverseLunges-Keeptheballstraightoveryourheadasyoureachyourfootbackintoa lungeposition,maintaina lungeposition,maintainaverticalshin verticalshinanglewith anglewiththefrontle thefrontleg. g.
AroundtheWorlds-SimilartotheProneHalos,createabigcirclearoundthehead,tracingthe necklineofyourshirt.Achiev necklineofyourshirt.Achieveastra eastraightarmpositi ightarmpositionatthebott onatthebottomofeachsqua omofeachsquat.Maintaina t.Maintainalat lat backpositionthroughout.
Speed/PowerWork Speed Speedis isof ofte tent nthe hede deter termin mining ingf fact actor orin inath athlet letes essuc succes cessi sina nany nysp sport. ort.T Tob obea easu succe ccessf ssful ulJiu JiuJi Jitsu tsu athleteyoumustbeabletomoveyourbodyandyouropponentsbodyexplosively.Itiskeythatthe athleteimprovestheirrateofforcedevelopmentandreactive/elasticabilitiesthroughavarietyofsprints, jumpsandthrows.Speed/powerworkmustbeperformedatthebeginningoftrainingsessions,whilethe athleteisfreshandhavecompleteornearlycompleterecoverybetweenboutstomaintainhighquality outputs.
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GracieBarraBlackBelt,MikeyGomez,knowsthevalueof beingabletophysicallyoverpoweranopponent,whether itisintheGi,No-Gi,or itisintheGi,No-Gi,orwhilecompet whilecompetinginMMA inginMMA..
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Sprints Sprint Sprintsa sare rea agr grea eatw tway ayt tod odev evelo elopl plow ower erbod bodys ystre trengt ngtha hand ndpo powe werr,asw ,aswell ellas asim impr prov ovey eyour our physique.LookatthephysiquesofOlympicSprinters,theirmusculardevelopmentcanbeattributedas muchtotheirsprinttrain muchtotheirsprinttraining,asitcan ing,asitcantheirwei theirweighttraini ghttraining. ng. Itis Itisimp import ortant antt top opre repar paret ethe hebod bodyf yfor orthe thef forc orces esit itwil willh lhav ave eto toabs absorb orbdu durin rings gspri print nttr train aining ing.T .The he fasteryouarerunning,themorestressthereisonthebodyandCNS,sooneshouldbegintheirsprint trainingprogramwithresistedrunning(afterundergoingaproperGPPphaseandextensivetempowork, whichwillbediscussedlater)andthenprogresstofreesprintsatahighervelocity.
SledSprints-Weightonthesledshouldnotnoticeablyslowtheathletedown.Oftentimesfaster SledSprints -Weightonthesledshouldnotnoticeablyslowtheathletedown.Oftentimesfaster athletes,evenwithalowerbodyweight,canuseaheavierweightthanslowerathletes.Focuson achievingahardforwardbodyleanandusingapowerfulandaggressivearmaction.
ProwlerSprints-Thesameguidelinesshouldbeusedregardingweightselectionwithprowler sprints.Focusondrivingyourkneeupaggressivelyandslammingthefootdown.
FreeSprints-Focusonkeepingagoodforwardlean,withtheeyesdown.Aggressivearmaction FreeSprints -Focusonkeepingagoodforwardlean,withtheeyesdown.Aggressivearmaction andrelaxedfacean andrelaxedfaceandshoulders. dshoulders.
Different Starting Positions OnStomach-Explosivelypushupanddriveyourkneeunderyou.Utilizethehardleanthan risingfromthepushupwill risingfromthepushupwillcreate. create.
OnBack-Beginningonyourbackwithyourfeetlatonthegroundorelevatedasifsomeone wasinyourguard,explosivelylipover,risetoyourfeetandsprint. wasinyour guard,explosivelylipover,risetoyourfeetandsprint.
VolumeGuidelines: 10-4 10-40 0yd ydr rep eps. s.1 100 00-4 -400 00yd yds spe per rse sess ssio ion. n.1 1-3 -3s ses essi sion ons spe per rwe week ek..
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Jumps Jumpin Jumpingi gisv svita italt ltoi oincr ncrea ease sean anat athle hlete tesr srat ate eof offo force rced dev evelo elopme pment, nt,imp impro rove veco coor ordin dinati ation, on,an andb dbuil uild d reactive/elasticabilitiesinthelowerbody.Anathletewithhighreactive/elasticabilitiesisoftenreferred tobeing“lightonyourfeet”.Improvedjumpingabilitywillhaveahighcorrelationwithimproved takedownpower.Thereareseeminglyendlessvariationofjumps,soitisimportanttokeepinmindthat youwanttomovefromdoublelegvariationstosingleleg,singleresponsetomultipleresponse, unweightedtooverloaded.Whenperforminganytypeofjumptrainingitiscriticalthatcompleterestis achieved,focusonqualityofeffortandrepetition,notquantity.
StandingLongJump(s) UpStairs-Coverasmanystairsasyoucanwhile,reactivelytransitioningfromonjumptothenext. Twoconsecutivejumpsissuitable.
UpHill-Again,focusonconnectingyourjumpsthroughasmoothandreactivegroundcontact. UpHill -Again,focusonconnectingyourjumpsthroughasmoothandreactivegroundcontact.
FlatLand-Two,3,4or5consecutivejumpscanbeperformeddependingonreactiveabilities. Whenperforming Whenperformingtheseconsecuti theseconsecutivehops,a vehops,allbutthelastju llbutthelastjumpofeachser mpofeachseriesshouldbe iesshouldbeslightly slightly submaximalandonlythe submaximalandonlytheinaljumpshou inaljumpshouldbeana ldbeanallouteffort. llouteffort.
BoxJumps SingleJumps-Whenselectin SingleJumps-Whenselectingaboxhe gaboxheight,youshouldb ight,youshouldbeableto eabletolandontheb landontheboxinnolow oxinnolowerthan erthan aparallelsquatposition. aparallelsquatposition.Ifthisisn Ifthisisn’toccurring,thisb ’toccurring,thisbecomesmore ecomesmoreanex anexercisein erciseinhipmobilitytha hipmobilitythan n rateofforcede rateof forcedevelopment.Use velopment.Useothersteps otherstepstogetdown togetdownfromthebo fromtheboxinacontr xinacontrolledfashion olledfashion..
MultiResponse-Jumpingontheboxasmanytimesaspossibleinagiventimeframeoracertain numberofrepsinasshortatimeaspossible.Focusonsoftfeetandreactivelandings.
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KneelingJumps DoubleLeg-Focusonexplosivelydrivingthehipstowardstheskyandlandingatorabovea DoubleLeg -Focusonexplosivelydrivingthehipstowardstheskyandlandingatorabovea parallelsquatposition.
SingleLeg-Makesurethelegwiththefootonthegroundiscreatingallofthemovementaction, SingleLeg -Makesurethelegwiththefootonthegroundiscreatingallofthemovementaction, layingthelaceslatontheground.Focusonasoftandundercontrollanding,Whenperforming thebackwardsvariation,youshouldpostovertheoppositelegwhichwillrequiretohaveyourfoot lexedsoyouareonyourtoe.
HurdleHops-Whenselectinghurdleheight,youneedtouseaheightthatallowsyoutostillmove HurdleHops -Whenselectinghurdleheight,youneedtouseaheightthatallowsyoutostillmove reactivelyofftheloorfromarelativelyshallowkneebendposition.Threeto5hurdlesperseries ofjumpsissuficient.
VolumeGuidelines: There Therear are eman manyv yvari ariab ables lest toc ocons onsid ider erwh when enpr progr ogramm ammin ingj gjump umping ingv volu olume. me.A Agen gener eral alrul rule eof of thumbtoconsiderthoughist thumbtoconsiderthoughistonotex onotexceed30con ceed30contactsofinten tactsofintensive sivejumpingper jumpingpersession.Jumping session.Jumpingcanbe canbe performed2timesperweekinthisfashion.
Throws Medic Medicine ineba ball llthr throw owsa sare rea aful fullb lbod odye yexpl xplosi osive vemo move vemen ment.T t.Tot othr hrow oweff effect ectiv ivel elyy yyou oumus mustb tbea eable bleto to coordinateyourentirebodyintoapowerfulmaneuver.Throwscanbeperformedwithavarietyof weightstoattackav weightstoattackavarietyofskill arietyofskillsets.Thinkofa sets.Thinkofallthesethrow llthesethrowsashappen sashappeningfromthe ingfromthelegsthrough legsthroughthe the arms,meaningthatthelegs/hips/trunkcreatethepowerandthearmsdeliveritintotheball.
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DivingThrows SingleJump-Startingfromasquatpositionexplodeforwardinalongjump,focusonachievingfull extensionthroughthelegsandhips.Useaweightthatallowsyoutothrowapproximately12 yards,oncethatdistanceisbeingexceededconsistently,youcanincreasetheweightoftheball. Thebeneitsofthisthrowareaccentuatediftheathletecandiveontoapad(likealandingpadfor thehighjump)attheinishofthethrow,asthiswillallowforgreaterhipextension.
MultipleJumps-Forathleteswithgoodreactiveabilitiesandrelativestrength,theycanperforma seriesoflongjumpprecedingadivingthrow.Beginwith1jumpandthenthrowandasyouare abletoexecutethemeffectively.
OverheadBackwards-Makesuretokeepalatbackandlongarmsthroughoutthethrow.Your OverheadBackwards -Makesuretokeepalatbackandlongarmsthroughoutthethrow.Your armsshouldberelaxedandl armsshouldberelaxedandl onglikeropes,releasetheballsothatyouareachievingbothheight anddistance.Makesuretojumpupandbackasyourelease,youshouldbebackpedalingforafew stepsaftertheballisreleased.Thisthrowshouldexceed15yards
ScoopThrow-Thisthrowwillhaveahugecarryovertoyourtakedownstrength.Startwiththeball ScoopThrow -Thisthrowwillhaveahugecarryovertoyourtakedownstrength.Startwiththeball aboveyourhead,swingitdownbetweenyourlegsasyoudropandloadyourhips,maintainalat back,andthenjumpforwardexplosivelypullingtheballwithyou.Letyourarmsbelongand relaxedlikeropes,so relaxedlikeropes,sothatyourlegsandhipsarecreatingthepower.Resultsinthisthrowshould thatyourlegsandhipsarecreatingthepower.Resultsinthisthrowshould beonparwiththeoverheadbackwardsthrow,solooktoexceeddistancesof15yardsbefore increasingweights.
Squat+VerticalThrow-Startwiththeballonyourchest,squatdownandreactivelyreverseyour Squat+VerticalThrow -Startwiththeballonyourchest,squatdownandreactivelyreverseyour momentumdrivingtheballi momentumdrivingtheballi ntotheairwithajumpandthenpressofthearms,tryingtoachieve maximumheight.Heightwillbe maximumheight.Heightwillbedificulttoga dificulttogaugewiththisthr ugewiththisthrowsoyouj owsoyoujustneedto ustneedtofeelthaty feelthatyou ou aremovingpowerfullyandwithgoodtechnique.Onewaytomeasureheightthoughwouldbeto throwtheballove throwtheballoverthegoalpostson rthegoalpostsonafootball afootballield. ield.
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OverheadForward-Thisthrowissimilarintechniquetoasoccerthrowin.Take1stepforwardand OverheadForward -Thisthrowissimilarintechniquetoasoccerthrowin.Take1stepforwardand explosivelypulltheballoveryourheadandthrowitfordistance.Alternatewhichfootisforward uponreleaseeachthrow.Useaweightthatallowsyoutothrowover10yards.
RotationalThrow-Therotationalthrowshouldmovefromalowtohightrajectorythroughthe RotationalThrow -Therotationalthrowshouldmovefromalowtohightrajectorythroughthe release.Forcefullyturnyourfootandhiptowardsthetargettopullyourshoulderandtheball around.Keepyourarmslongandletyourlegsandhipsdrivethisthrow.Distancesof12+yards,on eachside,shouldbeachievedbeforeincreasingtheweightoftheball.
ShotThrow-Makesuretokeeptheballclosetoyourbodyandyourelbowbehindtheball,soyou ShotThrow -Makesuretokeeptheballclosetoyourbodyandyourelbowbehindtheball,soyou arepushingtheballawayfromyou.Stepthroughthethrowpowerfullyasifthrowingapunch.10+ yardsshouldbeachievedconsistentlybeforeincreasingtheweightoftheball.
ScrambleThrow-Layingonyourbackwithyourfeetupasifsomeoneisinyourguard,throwthe ScrambleThrow -Layingonyourbackwithyourfeetupasifsomeoneisinyourguard,throwthe ballashighaspossible,scrambletoyourfeetandcatchtheballbeforethe2
nd
bounce.Thegreater
thehorizontaldistanceyouthrowtheballawayfromyouthemoredificultitwillbe.
VolumeGuidelines: When Whenper perfor formin minge gexpl xplosi osive veth thro rows, ws,a asw swith ithsp sprin rints tsor orjum jumps, ps,qu quali ality tyne need edst stob obet ethe hefo focus cused edan and d completerecoveriesbetweenoutputsshouldbeachieved.Theabsolutemaximumvolumeofthrowsthat shouldbeperf ormedonaninte ormedonaninte nsivedayis50throws.Ifthishighofavolumeisused,itwillneedtomake upthelargemajorityoftrainingstimulusforthatparticularday.Ourathletescommonlyperform10-30 intensivethrows(4-6ofdifferentvarieties)persessionfor2-3sessionsperweek.
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Medicineballreboundsareanotherwaytotrainreactive/elasticabilities.Whenperformingmedicine ballreboundsyouwanttostandnearthewall(armslengthatmaximum)andperformasmanythrowsas possibleinagive possibleinagiventimefra ntimeframeoraset meorasetnumberofthr numberofthrowsinassh owsinasshortastimeas ortastimeaspossible. possible.
MedicineBallReboundSeries ChestPass-Standjustoveranarmslengthfromthewall,maintaina¼squatpositionthroughout thethrows.
Overhead-Standwithyourtoestouchingthewallandexplosivelypulltheballintothewall
Rotational-Makesuretokeepyourshoulderslevelandpulltheballaroundwithyourabs,not yourarms.
Scoop-Pushyourhipsbackwards,keepingaverticalshinangle,standupexplosivelytopullthe ballforward.
VolumeGuidelines: Twot Twoto3 o3se sets tsof of10 10-2 -20 0sec second ondso sor1 r10-2 0-20 0ra rapid pidth thro rows wswil willb lbes esuf ufici icient entwi with thmed medbal ballr lreb eboun ounds. ds. These can be performed on a daily basis.
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PushupVariations Creat Creating inge expl xplosi osive vest stre rengt ngtha hand ndpo powe weri rint nthe heupp upper erbo body dyis iscr criti itical calto tosu succe ccess. ss.The These sepus pushup hup variationswillalsocre variationswillalsocreatetre atetremendousstre mendousstrengthandstab ngthandstabilitythroughou ilitythroughouttheshoulderjo ttheshoulderjoint.Focuson int.Focuson maintainingarigidbod maintainingarigidbodypositionthr ypositionthroughoutthepushup oughoutthepushups,similartotha s,similartothatofaplank tofaplank,sothatyouw ,sothatyouwillrise illrise ontotheboxbythedriveofyourupperbody,notliftingthehips.
ThreePositionPushups TopPosition-Keeptheshoulderbladespulledtogethertightlywithaslightbendinthe elbowsasyourapidlypopofftheground.Abslexedhardthroughout.
MiddlePosition-Armsshouldbebentat90degrees,everythingelseremainsthesameas MiddlePosition-Ar msshouldbebentat90degrees,everythingelseremainsthesameas theTopPosition.
BottomPosition-Chestremains1-2”offthegroundthroughout,everythingelseremains thesameastheotherpositions. thesameastheotherpositions.
PushupsUpOntoBox-Performanexplosivepositionthatlaunchesyourhandsoffthegroundand PushupsUpOntoBox -Performanexplosivepositionthatlaunchesyourhandsoffthegroundand thenlandonboxesthatareplacedjustoutsideofshoulderwidth.Walkyourhandsbacktothe groundundercontrol,donotdrop.Boxheightwillvarybyabilitybutshouldfallbetween10-24”. Remembertokeepthebody Remembertokeepthebody rigid,soyourhipsdonot rigid,soyourhipsdonotriseabov riseaboveyourshould eyourshoulders. ers.
DropPushups-Startingwithyourhandsontopoftheboxes,popyourselfofftheboxesslightlyand DropPushups -Startingwithyourhandsontopoftheboxes,popyourselfofftheboxesslightlyand landinapushuppositionwithyourarmsat90degreesbend.Landsoftlyandwalkyourhands backuptothetopoftheboxes.
ReboundPushups-Thisvariationcombinestheothertwointoone,startonthetopoftheboxes, ReboundPushups -Thisvariationcombinestheothertwointoone,startonthetopoftheboxes, droptotheloorandrapidlyreverseyourmomentumbackontotheboxes.
VolumeGuidelines: Three positionpushupscanfoll ositionpushupscanfollowthesamevolumeguidelinesasmedballrebounds.The owthesamevolumeguidelinesasmedballrebounds.The explosivepushupvariations(Upontobox,dropandrebound)shouldnotexceed3repetitionsperset,3 to6setscanbeperformedduring2-3sessionsperweek. 22
SpecialExercises Thede Thedeve velop lopmen mento tofs fspe pecia cials lstr tren ength gthis isth the eke keyf yfact actor orfo fora rathl thlete eteso sofh fhigh ight tech echnic nical alqua quali liica icatio tions nsto to continuetofurtherimprovementthroughphysicalpreparationtraining.Specialstrengthhasthehighest levelofdynamiccorrespondencetosportingperformance.Specialstrengthexercisesarenotrestrictedto barbellexercises,theyareapartorwholeofabiomechanicalpositionthatisachievedduring competitionandthenoverloaded.Specialexercisesneedtobeperformedimmediatelyafteryourpower/ speedworkandshouldbethebulkofthetrainingforbrownandblackbelts.Specialstrengthexercises aredesignedtopreparetheathletesforthestrenuousandexplosivemusculareffortsassociatedwith combatsports.Herearesomeofourstapleexercisesweusefordevelopingspecialstrengthinourmost qualiiedBJJpractitioners.
SprawlRepeats-Makesureyouarepressingyourselfoffthegroundexplosivelyandhaving SprawlRepeats -Makesureyouarepressingyourselfoffthegroundexplosivelyandhaving reactivefeetasyoushootyourlegsbackintothesprawl.
SwissBallGuardSqueezes -Wrapyourlegsaroundoroveraswissball,andsqueezeitastightas SwissBallGuardSqueezes -Wrapyourlegsaroundoroveraswissball,andsqueezeitastightas possibleforthedurati possibleforthedurationoftheperi onoftheperiod od BarbellStandUps -Startinakneelingposition,onekneedown,withthesleeveofthebarbellinthe crookofyourelbow,standuppowerfully,drivingyourheelsintotheloorandiringyourglutes, asifsinkinginaguillotine,dropthebarbellandreapeat.Makesuretoswitcharmseveryrepor set.Thesecanbeperform set.Thesecanbeperform edfromeitherakneelingorseatedposition.
GrapplerPressandHipEscape Grappl erPressandHipEscape -Layonyourbackandpressthebarawayfromyoupowerfullas -Layonyourbackandpressthebarawayfromyoupowerfullas youescapeyourhiptowardsyouroutsidehand,quicklyreturntothestartingpositionandrepeat. Emphasizethespeedofthemovementovertheweightbeingused.
GrapplerTwists-Whilestanding,lowerthebartoyourhipwithslightlybentarmsandripitback GrapplerTwists -Whilestanding,lowerthebartoyourhipwithslightlybentarmsandripitback totheoppositesidewithyourhipsandabs,allowyourfoottoturnasyoumovetheweight.
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SingleArmRopeRows-Grabarope(1/2”to2”indiameter)andleanback,lettingyourshoulders SingleArmRopeRows -Grabarope(1/2”to2”indiameter)andleanback,lettingyourshoulders opentowardstheloor,explosivelypullyourbodytowardsyourhandandthenfallbackintothe startingposition.Theclosertoparallelyourbodyis,themoreresistanceyouwillhaveto overcome.Makesuretoalternatehandseachset.
DonkeyKongs-Squeezeaswissballagainstyourchestandhaveapartnertrytoknockitoutof DonkeyKongsSqueezeaswissballagainstyourchestandhaveapartnertrytoknockitoutof yourhandsbyhammeringdownonitwiththeirhands.Makesuretosqueezetheballfromevery possibleangletoachievemaximumpressure.
ClappingPushups Clappin gPushups-Propelyourup -Propelyourupperbodyoffthegroundwithanexplosivepushupandperforma perbodyoffthegroundwithanexplosivepushupandperforma clapwhileintheair.Ifyoucan’tgethighenoughtoclap,thenjustpopyourhandsofftheground, untilyouimprove.
BoxJumpRepeats-Sameasthereactiveboxjumpsthatareoutlinedinthejumpingsection. BoxJumpRepeats -Sameasthereactiveboxjumpsthatareoutlinedinthejumpingsection.
ProwlerShoves-Pushtheprowlerawayfromyouexplosivelyandquicklyadvancetowardsitand ProwlerShoves -Pushtheprowlerawayfromyouexplosivelyandquicklyadvancetowardsitand repeat,makesuretoaltern repeat,makesuretoalternatewhich atewhichfootisforw footisforwardduri ardduringeachpush.F ngeachpush.Focusonthepow ocusonthepowerofeach erofeach pushoverthefreq pushoverthefrequencyofpushes. uencyofpushes.
ProwlerRopePulls-Seated(withyourfeetbracedagainstsomething)orstanding,pullthe ProwlerRopePulls -Seated(withyourfeetbracedagainstsomething)orstanding,pullthe prowlertoyouhandov prowlertoyouhandoverhand.Makesuretodrivewithyourlegsasyoupullwithyourarmsand erhand.Makesuretodrivewithyourlegsasyoupullwithyourarmsand back.Athickerropewillmakethismoretaxing.
TireFight -Withapartner,oragainstasurfacewithsuficientrebound,pushatireexplosively.Feel -Withapartner,oragainstasurfacewithsuficientrebound,pushatireexplosively.Feel freetochangehand/ freetochangehand/footpositioning footpositioningthroughoutthe throughoutthedurationof durationofthedrill. thedrill. KettlebellDropandCatch Kettleb ellDropandCatch -Usingaheavilychalkedupkettebellorhexdumbbell,dropthe implementwithonehandandcatchwiththeother,alternatinghandseachrep.
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VolumeGuidelines: Thev Thevolu olume meof ofspe specia ciale lexe xerc rcise ises, s,as aswit witha hany nye exe xerc rcise ise,i ,isd sdep epend enden entu tupon ponth thep epre repar pared ednes nessl slev evels els oftheathleteandwhatphysicalabilityistryingtobedeveloped.Withthatbeingsaid,theseexercises shouldbeperformedinshortbursts(10seconds)whenaimingtodevelopalacticpowerandlonger durations(30seconds)whenaimingtodeveloplacticcapacity.Whendevelopingalacticpower,rest periodsneedtobelon periodsneedtobelongenoughsotha genoughsothatthequalityof tthequalityoftheeffortd theeffortdoesn’td oesn’tdiminish.Agood iminish.Agoodruleofthumbi ruleofthumbis s tobeginyourrestperiodsat1minuteandlowerthemfromthereasyouraerobicabilitiesimprove. Whenlookingtodeveloplacticthreshold,beginat30secondsofworkto1minuteofrestandovertime bringtherestperiodsdowntoa1:1ratioorconstantlymovefromoneexercisetothenext,withaslittle timebetweenmovementsaspossible.Twoto8setsofeachexercisecanbeperformedduring2or3 sessionsperweek.
UpandcomingPurpleBeltJeffShulze,ofGracieBarra SantaAna,isagreattestamenttohowimprovedphysical preparationcanallowanathletetoovercomeacompetitor withmoretechnicalexperience.
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MaximalandExplosiveStrengthDevelopment Maxim Maximal alstr stren ength gthis isth thek ekey eyco contr ntroll olling ingf fact actor orto tomos mosto tothe therp rphy hysic sical altr trai aits. ts.Whe Wheny nyour ourma maxim ximal al strengthincreases,youdonothavetoexpendasmuchenergytoexecutethesamemovements.Itisrare, andimpracticalfromabioenergeticstandpoint,thataBJJathletewillhavetoexpress100%oftheir strength/power.Muchmoreoftheworkbeingdoneduringamatchisinthe50-70%intensityrange.By increasingthemaximalstrengththough,nowyoursubmaximal(50-70%)effortismorepowerfuland easiertosustainforlongerdurations,asitrepresentsalowerpercentageofyourtotalabilities.Maximal strengthinthelegs,hips, strengthinthelegs,hips,lowerand lowerandupperback upperbackarecrit arecriticaltosuccessin icaltosuccessinJiuJitsu.Itisimpo JiuJitsu.Itisimportantthough rtantthough tounderstandthepointofdiminishingreturnsinmaximalstrengthdevelopment,especiallyforthe higherqualiiedathletes(frombothabeltandstrengthstandpoint).Ifanathletealreadyhasachieveda highlevelofstrengthdevelopment,400poundsquatat200poundbodyweightforexample,theenergy necessarytodothesamemovementisless.Forexample,ifanathleteimproveshisbenchpressfrom250 to300pounds,hedoesnotneedtouseasmuchenergytopusha200poundopponentawayfromhimas before. There Therea are ren nume umero rous usacc accep eptab table lewa ways ysfo fora rana nathl thlet etet etoi oimpr mprov ove ethe their irmax maxima imals lstr treng ength. th.Th Theb ebest est wayofdoingsoist wayofdoingsoisthroughtheuse hroughtheuseofsubmaximal ofsubmaximalloading,asthis loading,asthiswillbelessstr willbelessstressfultothebod essfultothebody/CNS y/CNS andwillposelessriskofi andwillposelessriskofinjurytothe njurytotheathlete.R athlete.Rememberth ememberthatyourar atyouraretraini etrainingforJiuJitsu,n ngforJiuJitsu,not ot powerlifting,sodon’texpecttohaveelitepowerliftingnumbersifBJJsuccessisyourultimategoal. TheJu TheJugge ggerna rnaut utMet Method hodan and5 d5/3 /3/1 /1ar areb eboth othgr great eatop optio tions nsfo fort rthe heath athlet lete eloo lookin kingt gtoi oincr ncreas ease ethe their ir strengththroughtheuseof strengththroughtheuseofsubmaximalload submaximalloading.Bothbook ing.Bothbooksarea sareavailable vailableatEliteFTS.com. atEliteFTS.com.When When utilizingeitheroneofthe utilizingeitheroneoftheseprogr seprograms,Iwould ams,Iwouldsuggestnottakin suggestnottakingtheinalse gtheinalsetpastthepr tpasttheprescribedr escribedreps eps morethaneveryotherweek.Forexample,duringthe10sWaveoftheJuggernautmethodanathletewith a300poundsquatwoulddothefollowing…
Week1(AccumulationWeek)-180(60%of300)for4setsof10reps,180for1setofover10repetitions
Week2(IntensiicationWeek)-165(55%of300)for1setof5reps,185(62.5%of300)for1setof5 reps,205(67.5%of300)for3setsof10reps.
Week3(RealizationWeek)-Warmupto225(75%of300)foronesetofmaximumrepetitions.
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NoticethatinWeek2(Intensiication)noneofthesetsaredoneforovertheprescribedrepetitions. Doingthiswillallowtheathletetorecoverbetterfromweektoweekandhaveenoughenergytodevote toyourtechnicalandtacticaldevelopment.
When Whendis discus cussin singm gmaxi aximal malst stre rengt ngthd hdev evelo elopme pment ntthe there rear are e3c 3cat atego egorie riesw swew ewill illd div ivid idee eexe xerc rcise ises s into,LowerBody,UpperBodyPullandUpperBodyPush.
LowerBody BackSquat -Thebacksquatisthefoundationalmovementforlowerbodystrengthdevelopment. -Thebacksquatisthefoundationalmovementforlowerbodystrengthdevelopment. Theloadingparametersforstrengthdevelopmentfortheathleteareverydifferentfromthatof theelitepowerlifter.Withthatbeingsaid,youwanttofocusthebulkofyoureffortstowardswork inthe3-10reprangeatweightsthataresubmaximal,meaningthatyoucanmovethebar explosively,withoutfearofmissinganyrepetitions.TheJuggernautMethodand5/3/1areboth excellentoptionsfor excellentoptionsforathletesto athletestouseasguideli useasguidelineshere. neshere.Bothofthesep Bothoftheseprogramsu rogramsutilizelimitse tilizelimitsets ts (setstakenton (setstakentonearfailure)andIwouldencourageyoutoonlygopasttheprescribedrepsinthe earfailure)andIwouldencourageyoutoonlygopasttheprescribedrepsinthe 1st and3 rdweeksofeachmicrocyle.
BoxSquat -Theboxsquatisagreatoptionforathletesastheyareeasytolearnanddonotinduce -Theboxsquatisagreatoptionforathletesastheyareeasytolearnanddonotinduce asmuchsoreness asmuchsorenessasregularbacksquats.Makesurethatyouarechoosinganappropriatebox asregularbacksquats.Makesurethatyouarechoosinganappropriatebox heightandrefer heightandrefertothedoze tothedozensofarticleson nsofarticlesonEliteFTS.comf EliteFTS.comfortechnicalhe ortechnicalhelp. lp.
Deadlift -Thedeadliftcanalsoserveasthefoundationalmovementforathleteslowerbody -Thedeadliftcanalsoserveasthefoundationalmovementforathleteslowerbody strengthdevelopmen strengthdevelopment,butIpref t,butIprefertheuseof ertheuseofthebacksqua thebacksquatforBJJathle tforBJJathletesthoughbe testhoughbecausethe causethe deadliftisverytaxingtotheCNSandcanmoreeasilyleadtoovertraining.Also,manyBJJ practitionershaveexistinglowerbackinjuriesandthereisnoneedtostressthemfurther.The weaknessthatexistsinthelowerbackcanbemorethanadequatelyaddressedthroughassistance workandsquatting.
BeltSquat -Ifyouhaveaccesst -Ifyouhaveaccesstothispiece othispieceofequipment,iti ofequipment,itisagreat sagreatoptionbecause optionbecauseitwill itwill strengthenthelegswithoutloa strengthenthelegswithoutloadingthespi dingthespine.Thebelt ne.Thebeltsquatisalsoa squatisalsoaveryea veryeasymov symovementto ementto learn. 27
TrapBarDeadlift -Thetrapbarisasuperioroptionformanythanthestraightbardeadlift,because -Thetrapbarisasuperioroptionformanythanthestraightbardeadlift,because itplacesthebardownthe itplacesthebardownthemidlineof midlineofthebody thebody(takingstre (takingstressofthelowba ssofthelowback)andisa ck)andisaless less technicalmovementthanastraightbardeadlift.
JumpSquat -Thiscanbedonewithabaronyourback,orholdingaDBorKBbetweenyourlegs.I -Thiscanbedonewithabaronyourback,orholdingaDBorKBbetweenyourlegs.I preferthelatteroption.Makesuretokeepyourchestuptall,landonyourwholefootandpush yourhipsback.Emphasize yourhipsback.Emphasizeashortgroun ashortgroundcontactbetw dcontactbetweeneachj eeneachjumpandma umpandmaximalheighton ximalheighton everyrep.
HighPull-UsingaBB,DBorKB,explosivelyextendthehipsandknees,drivingyourhipsforward HighPull -UsingaBB,DBorKB,explosivelyextendthehipsandknees,drivingyourhipsforward andupandsimultaneousl andupandsimultaneouslypullthew ypulltheweightashig eightashighaspossible.T haspossible.Theweight heweightshouldcomeslightl shouldcomeslightly y higherthanyournaval.
Loading Parameters/Volume Guidelines: AsIstatedabove,athleteswanttofocusonsubmaximaltrainingespeciallybecauseyouwill receiveagreattrainingeffectfromthesprinting,jumpingandthrowingthatyouwillbeperforming.Both theJuggernautMethodand theJuggernautMethodand5/3/1a 5/3/1aregre regreatoptionsf atoptionsforathletest orathletestoutilize.Ifusin outilize.Ifusingeitherofth geitherofthose ose programs,donottakeanymorethan2weekspasttheprescribedrepetitionsoutofevery4weeks (includingadeload)ofamicrocycle.Thepossibleset/repschemesandloadingtechniquesaretoovast andnumeroustobediscussedhere,butrefertothesampleprogramssectionformoreindepth suggestions.
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UpperBodyPull BentoverRows-ThebentoverrowhasagreatdynamiccorrespondencetoBJJbecauseofthe BentoverRows -ThebentoverrowhasagreatdynamiccorrespondencetoBJJbecauseofthe anatomicalpositionofthebody,whichisverysimilartobeinginsidesomeone’sguard.The horizontalpullingmotionutilizedisverysimilartomanymovementsinBJJandastronggripis essentialtobeingabletopullheavyweight.
Pullup/Chinup-Forathleteswhoarestrongenoughtoperformexternallyweightedpullups/ Pullup/ChinupForathleteswhoarestrongenoughtoperformexternallyweightedpullups/ chinupstheseareagreatoption.Idothoughpreferahorizontalpullingvariationasitisamore similarmovementtowhatoccursinBJJ.DrapingaGioverthebarwillintroduceaspeciicgrip trainingelementtothisandotherexercises.
ClappingPullups-Pullyourselfexplosivelyoverthebar,soyoumomentarilybecomeweightless ClappingPullupsPullyourselfexplosivelyoverthebar,soyoumomentarilybecomeweightless andduringthistimebringyourhandsoffthebarandclap.Ifyoudon’tfeelcomfortableclapping, justletyourhandscomeoffthebar.Makesuretoperformalltheprescribedrepsinasshorta timeaspossibleandtonotletyourselfgointoadeadhangbetweenreps.
WorldChampion,MarioReis,choseJuggernauttoinetunehisphysicalpreparationbeforethe2011 Mundials. 29
UpperBodyPush WeightedPushup-JiuJitsuathletesshouldbeabletouseinexcessof1/3oftheirbodyweight(60 WeightedPushup -JiuJitsuathletesshouldbeabletouseinexcessof1/3oftheirbodyweight(60 poundofresistancefora180poundathlete)forweightedpushupsinthe5-12reprange.These canbeloadedthroughdumbbells,platesorweightvests.Makesuretheathleteisretractingtheir shoulderbladesthroughoutthe shoulderbladesthroughoutthemovem movement. ent.
BenchPress-Thebenchpressisafoundationalmovementforupperbodypushingstrength.Make BenchPress -Thebenchpressisafoundationalmovementforupperbodypushingstrength.Make suretheathleteistuckingtheirelbowstotheirbodyata45degreeangleandpullingtheir shoulderbladestogethert shoulderbladestogethertocreate ocreateatightbase atightbasetopressf topressfrom.Thein rom.Theinclinebenchis clinebenchisalsosuitableif alsosuitableif theathleteprefers.Iftheathletehasaccesstoaneutralgripbar,thatiswouldbeasuperior option,asitrelievesstressontheshoulders.Ifyoudon’thaveaccesstoaneutralgripbar,usinga fatbaroraddinggrips(FatGripz,Grip4Force,TylerGrips)willaidingripdevelopmentinaddition torelievingstressf torelievingstressfromtheelbo romtheelbowsandshould wsandshoulders. ers.
FloorPress-TheloorpresswillbeagreatalternativetothebenchpressformanyBJJathletes FloorPress -TheloorpresswillbeagreatalternativetothebenchpressformanyBJJathletes becauseiflimitstherangeofmotionandthereforethestressontheshoulder.Theloorpressalso moreaccuratelymimicsthedemandsofpressinganopponentawayfromyouwhileonyourback.
DumbbellBenchVariations -Flat/Incline/Floor/Decline -Flat/Incline/Floor/Declinedumbbellpr dumbbellpressare essaresuitableoptions suitableoptionsfor for theBJJathlete,thiswillallow theBJJathlete,thiswillallowthemtoind themtoindahandposi ahandpositioningthatisco tioningthatiscomfortablef mfortablefortheir ortheir shoulders.
ReboundPushups-Performasdescribedearlierintheexplosivepushupsection. ReboundPushups -Performasdescribedearlierintheexplosivepushupsection.
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AccessoryStrengthMovements Access Accessory orymo move veme ments ntsne need edbe betr trea eate teda dasw swhat hatth they eyar are, e,sec second ondary ary.D .Don on’t ’two worry rrya abou boutl tload oading ingup up youraccessorymovesorgoingtofailure,allthatwilldoisimpedeyourrecovery.Accessorytrainingisto strengthenspeciicareasofthebody,increasemusclecrosssectionandpromotebloodlowandmaintain jointhealth.Howmuchyoucantriceppushdownisn’tgoingtobethedifferencebetweenwinningand losingyournextmatch.Understandthataccessorytrainingisn’tthekeytosportperformance,knowthat sometimesyouwillfeelr sometimesyouwillfeelrundownand undownandshouldskipit. shouldskipit. Here Herear are ethe thear area east sthat haty you ouwa want ntto tofoc focus usyo your uracc access essory oryw work orkon on,l ,list isted edar are ethe thee exe xerc rcise isest sthat hatw we e usuallyselectfrom,butthe usuallyselectfrom,buttheoptionsare optionsarecertainly certainlynotlimited notlimitedtothefollow tothefollowing… ing…
Shoulders Lateral Raises Front Raises External Rotations Rear Delt Swings Dumbbell Cleans
Neck WrestlersBridges Bench Bridges Swiss Ball Bracing Neck Harness Partner Resisted Rotations Partner Resisted Bracing
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Traps BarbellShrugs Dumbbell Shrugs Single Arm Shrugs
Arms Hammer Curls Alternate Dumbbel Curls Barbell Curls Rope Curls Dumbbell Extensions Barbell Extensions Dips Pushdowns
LowBack/Hamstrings RDLs 45 degree back extensions Glute Ham Raises Pull Throughs ReverseHyperextensions ReverseHyperextensions Kettlebell Swings
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BackExtensionSeries -Thebackextensionallowsathletestocombinemultipleexercisesintoasingle movement,thusspendinglesstimeintheweightroomandhencehavingmoretimetodevotetowards technicaldevelopmentandrecovery. Back Extension plus Row (w/ Barbell or dumbbells) IYTs External Rotation (w/ weight or bands)
Becau Because seof ofthe thevi vital talr role oleth that atgri grip pstr streng ength thpla plays ysin inJiu JiuJi Jitsu tsusu succe ccess, ss,it itw woul ouldb dbene eneit ity you outo toadd adda a gripelementtoyouraccessorytraining.Aneasywaytodothisisbyintroducingafatgriptoanybarbell ordumbbellaccessorywork.FatGripzandGrip4Forcearebothexcellentoptionsthatareavailablefrom EliteFTS.com.Rememberthoughthatthegrip,likeanything,canbeovertrainedandbecauseitisbeing heavilytaxedalreadythroughyourtechnicalBJJtraining,Isuggestthatyoulimitaddingextragrip elementstotwoexcises,twotimesperweek.
Loading Parameters/Volume Guidelines: Assta Asstated tedbe befo fore reac acces cessor soryw ywork orkis isof off far arles lesser serim impor portan tance cetha thans nspe peed ed/po /powe werr,spec ,specia ials lstr tren ength gth andmaximalstrengthdevelopment,andneedstobetreatedassuch.Oneto3setsof8to15repsper musclegrouppertrainingsessionshouldbesuficient.Avoidtrainingtofailureduringyouraccessory work,asthiswillimpederecovery.
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EnergySystemTraining Ther Therole oleof ofco condi nditio tionin ning( g(ae aero robic bican andl dlact actic iccap capaci acity tyin inthe theca case seof ofBJJ BJJ)i )iso sofu futmo tmost stimp import ortan ance ceto to theathletessuccess,butisex theathletessuccess,butisextremely tremelymisunderstood misunderstoodbyathlet byathletesandcoa esandcoachesalike. chesalike.Theintern Theinternetisthe etisthe culpritofmanyofthesemiscon culpritofmanyofthesemisconceptionsaboutsp ceptionsaboutspeciicener eciicenergysystem gysystemtraining. training.Therear Therearecountless ecountless videosofathletespuking videosofathletespukingtheirgutsoutaft theirgutsoutafterhighly erhighlylacticcircuitsor lacticcircuitsorprowle prowlerpushingsession rpushingsessionsand sand becausetheseathletesareso“hardcore”theirstyleof‘conditioning’hasbecomethestandardformany combatathletes.UnderstandthatIamnotagainstallcircuitbasedconditioningwork,therearewaysto successfullytargetthenecessaryenergysystemsforBJJwithcircuitsthatdon’timpederecoveryand technicaldevelopmen technicaldevelopment,itjustrequir t,itjustrequiresamuchmor esamuchmorethoughtfulap ethoughtfulapproachtothe proachtotheirconstruction. irconstruction. There Therear arec ecoun ountle tless sswa ways ysto toim impr prov ovey eyour ourae aero robic bicca capa pacit cityb ybut utfor forth the epur purpos poses esof ofthi thism smanu anual alwe we willfocusonourfav willfocusonourfavoritemethod oritemethodshereat shereatJuggernaut. Juggernaut.
Tempo empoRu Runsns-T Tempor emporuns unsar area eana naer erobi obicc ccap apaci acity tyde deve velop lopmen mentt ttool oolp popu opular larize ized dby byCh Char arlie lieF Fra ranci ncis s throughthetrainingofhiselitesprinterslikeBenJohnson.Temporunsareruns,notsprintsorjogs, performedat60-75%intensityforvaryinglengths.Itiskeytostaywithintheprescribedspeedrange,as the75-90%rangewouldbetooslowtodevelopmaximalspeedandtoofasttopromoterecoveryand traintheaerobiczone.Slowerthan60%willnotallowtheathletetoraisetheirheartratetothe necessarylevel.Dependingonyourrunningabilityandcurrentaerobiccapacity,youwillwanttofocus yourtemporunningondistancesfrom60-200ydsandyourtotalvolumeshouldfallbetween 1000-3000m.Webreakourtemposessionsintotwodistances,onelongandoneshort(100and200yds or80and160ydsforexample),andperformcalisthenicsbetweeneachrep.Restperiodswillvary dependingonpreparednessbutshouldbecappedat45secondsaftershortrepsand2minutesafterlong reps,oncethecalisthenicsarecompleted.Oneto3minutesora100-400ydwalkshouldbesuficientrest betweeneachset.Itiscriti betweeneachset.Itiscriticaltomainta caltomaintainthesame inthesamepacethroug pacethroughoutalltheruns houtalltherunsinasession,som inasession,somake ake surethatyouarerestingsuficientlytoallowyourselftodothat.Wehaveathleteswhoareabletodoso withaslittleas10-15secondsrestaftershortrepsand20-30secondsafterlongreps.Atypicaltempo runsessionwillbeasfollows…
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Set1-3x100yds Set2-100,200,100,100yds Set3-100,200,200,100yds Set4-100,100,200,100yds Set5-3x100yds
Betweeneachrepeither10pushupsor20-30absshouldbeperformed.Thisis2200ydsof volumeandwouldbeanexcellentamountforamediumsizedblueorpurplebeltorlargesizedbrownor blackbelttoperform. Ifanathletedoesn’thaveaccesstoatrack,ieldorotherlargeopenspacetoperformtemporuns, atreadmillisaviableoptiontoperformthiswork.Ifatreadmillisn’tanoption,thentheathletecan performhighkneesinplacefor30-90secondsinduration.Witheitherthetreadmillorrunninginplace option,continuetoperfor option,continuetoperformcalisthenicsbe mcalisthenicsbetweenr tweenrepetitions. epetitions. Temporunsareanexcellentbuilderoraerobiccapacity,butinmyopinionserveanevengreater functionasanactiverecoverytool.Temporunswilllushthebodywithnewbloodandactivatesthe body’sadaptivebiologicalsystems.Toensurethattemporunsareservingtheirfunctionasanactive recoverytool,makesurethatyou
TempoThrows-Medicineballthrowsareagreatwaytodeveloptotalbodypower,andcanalsobe TempoThrows -Medicineballthrowsareagreatwaytodeveloptotalbodypower,andcanalsobe utilizedtoraisetheheartrateanddevelopaerobiccapacity.Toperformatempothrowssession,select4 or5throws(Chestpass,overheadforward,rotationalandscoop,forexample)andperform5-10repsof eachinasshortatimea eachinasshortatimeaspossible.Itisi spossible.Itisimportantwhe mportantwhenperformi nperformingtempothr ngtempothrowsthaty owsthatyoustandfa oustandfar r enoughfromthewallthatyouarecatchingthethrowsafter1bounceandthatyoufocusonkeepinga smoothandevenrhythmtoyourthrows.Onceyouhavecompletedyourroundofthrows,performsome easycalisthenicssuchas10pushupsor20-30repsofabs,andthenbeginanewroundofthrows immediately.Twotothreesetsof6to10roundsofthrowsshouldbesuficient.Tempothrowsarean excellentwaytochangeupyouraerobiccapacityworkandmakeaparticularlyalternativetoheavier athletesorthosewithlow athletesorthosewithlowerbody erbodyinjuries,to injuries,toreducestr reducestressonthejoin essonthejoints. ts.
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AerobicCircuits-Aerobiccircuitssharemanyofthesameideasastemporuns,butcanbe organizedinamannerthatismorespeciictothedemandsofBJJ.Toperformanaerobiccircuityou perform12-20secondsofgrapplingdrillsatabout75%intensity,thenjumprope,runinplace,bike,row, etcfortheremainderoftheminute(40-48seconds).Keepperformingtheseintervalsfor15-30minutes dependingonyourpreparedness.
LacticCircuits-Lacticbasedtrainingismuchmorestrenuoustothebodyandneedstobe monitoredcloselytoavoidhavinganegativeimpactontechnical/tacticaltraining.Lacticthreshold trainingshouldbeperformedinintensive20-40secondboutsofactivityandcanbefollowedby10-60 secondperiodsoflowintensityaerobicactivity.Almostanyexercisecanbeselectedfortheintensive lacticportionofthesecircui lacticportionofthesecircuits,theonlycr ts,theonlycriteriabe iteriabeingthatasufi ingthatasuficientlyhig cientlyhighoutputcanbe houtputcanbeproduced producedand and sustainedfortheentireduration.Ourbestresultshavecomefromtheutilizationofspecialstrength exercisesinthese exercisesintheselacticcapacity lacticcapacitydrills.F drills.Forthepurpose orthepurposesoftheseexp softheseexplanationsw lanationswewillutilize ewillutilizea30second a30second workintervaland50secondrestinterval.Agreatintervaltimercanbefoundat www.speedbagforum.com/timer.html,.Sotoorganizealacticcircuit,select3-10exercisesandperform www.speedbagforum.com/timer.html ,.Sotoorganizealacticcircuit,select3-10exercisesandperform eachofthemfor30secondsandthenperformalightaerobicactivitylikeextensivemedballthrowing, jumpropingorjoggingfor50seconds,andthenmoveontothenextexercise.Twoto4roundsofthis typeofworkcanbe typeofworkcanbeperformed performedinasingle inasinglesession.Ther session.Thereare earenumerousopti numerousoptionsastotheco onsastothecontentofthese ntentofthese circuits,soyouarereallyjustlimitedbyyourimagination.
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Havingagreattraininggroup,likethissquadofGracieBarrablack,brownandpurplebelts,canreally enhanceyourtraining.LtoR;PabloCabo,BrianMorizi,PhillipeDelaMonica,ChadWesleySmith, KennyTenny,FelipePena,RomuloBarral,LucianoCristovam,BrunoAntunes,RodrigoSimoes,Jeff Shulze
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SampleTrainingPlans
Intermediate(Blue/PurpleBelts) Thisp Thispro rogr gram amis isge gear ared edto towa ward rdst sthe hede deve velop lopme ment ntof ofthe thege gene nera ralp lphy hysic sical alab abili ilitie tiesr sreq equir uired edto tobe bea a successfulBJJpracticioner.Thiswilldeveloptheathletesmaximalstrength,speed,explosivestrength, alacticpowerandaerobiccapacity.Thisprogramalsodoesn’trequiremuchifanyspecialequipmentthat cannotbefoundwithina cannotbefoundwithinacommercialg commercialgym. ym.
Week1 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrills2-3 dDrills2-3x10yd x10ydss 2) Prowler/SledSprint Prowler/SledSprints-6x10/15 s-6x10/15/20yd /20ydss 3) JumpsUpHillorReacti JumpsUpHillorReactiveBo veBoxJumps-4x2 xJumps-4x2 4) Pushupsupontobox Pushupsupontobox-4x2 -4x2 5) BentoverRow BentoverRows-5x8 s-5x8 6) UpperBodyPush(An UpperBodyPush(Anykindy ykindyouwant)-5 ouwant)-5x8 x8 7) AccessoryStrengthW AccessoryStrengthWorkork-1-3setsof8 1-3setsof8-15re -15repsofeach psofeach Neck,Shoulders,Traps,Arms 8) Abs-150T Abs-150TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx6ea owsx6each(Diving, ch(Diving,OHB,OHF OHB,OHF,Scoop,Rotation ,Scoop,Rotational,Shot) al,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Long Set2-Short,Long,Long Set3-Long,Long,Short 4) Squat-3x Squat-3x8 8 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6) Abs-30secondson/30 Abs-30secondson/30secondsoffx6 secondsoffx6rounds rounds
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Day3 1) Warmup 2) ExtensiveThrow ExtensiveThrows-1000t s-1000total otal 3) Abs-600T Abs-600Total otal
Day4 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrills2-3 dDrills2-3x10yd x10ydss 2) Prowler/SledSprint Prowler/SledSprints-6x10/15 s-6x10/15/20yd /20ydss 3) JumpsUpHillorReacti JumpsUpHillorReactiveBo veBoxJumps-4x2 xJumps-4x2 4) Pushupsupontobox Pushupsupontobox-4x2 -4x2 5) Chinups-15,12,10 Chinups-15,12,10 6) UpperBodyPush(An UpperBodyPush(Anykindy ykindyouwant)-1 ouwant)-15,12,10 5,12,10 7) AccessoryStrengthW AccessoryStrengthWorkork-1-3setsof8 1-3setsof8-15re -15repsofeach psofeach Neck,Shoulders,Traps,Arms 8) Abs-150T Abs-150TotalRep otalRepss
Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx6ea owsx6each(Diving, ch(Diving,OHB,OHF OHB,OHF,Scoop,Rotation ,Scoop,Rotational,Shot) al,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Long Set2-Short,Long,Long Set3-Long,Long,Short 4) Squat-3x Squat-3x6 6 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6)Abs-30secondson/30secondsoffx6rounds
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Week2 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPow cles,AllPowerSpeed erSpeedDrills2-3x1 Drills2-3x10yds 0yds 2) Prowler/SledSprintsProwler/SledSprints-3x6x20y 3x6x20yds ds 3) JumpsUpHillorReacti JumpsUpHillorReactiveBo veBoxJumps-5x2 xJumps-5x2 4) Pushupsupontobox Pushupsupontobox-5x2 -5x2 5) BentoverRow BentoverRows-5x6 s-5x6 6) UpperBodyPush(An UpperBodyPush(Anykindy ykindyouwant)ouwant)-3x10 3x10 7) AccessoryStrengthW AccessoryStrengthWork-1 ork-1-3setsof8 -3setsof8-15re -15repsofeach psofeach Neck,Shoulders,Traps,Arms 8) Abs-200T Abs-200TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(Diving,O ch(Diving,OHB,OHF HB,OHF,Scoop,Rota ,Scoop,Rotational,Shot) tional,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short Set2-Short,Long Set3-Short,Long,Long Set4-Short,Long Set5-Short,Short 4) Squat-3x Squat-3x6 6 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6) Abs-30secondson/30 Abs-30secondson/30secondsoffx8 secondsoffx8rounds rounds
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Day3 1) Warmup Warmup 2) ExtensiveThrow ExtensiveThrows-1100t s-1100total otal 3) Abs-700T Abs-700Total otal
Day4 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPow cles,AllPowerSpeed erSpeedDrills2-3x1 Drills2-3x10yds 0yds 2) Prowler/SledSprintsProwler/SledSprints-3x6x20y 3x6x20yds ds 3) JumpsUpHillorReacti JumpsUpHillorReactiveBo veBoxJumps-5x2 xJumps-5x2 4) Pushupsupontobox Pushupsupontobox-5x2 -5x2 5) Chinups-12,10,8 Chinups-12,10,8 6) UpperBodyPush(An UpperBodyPush(Anykindy ykindyouwant)ouwant)-12,10,8 12,10,8 7) AccessoryStrengthW AccessoryStrengthWork-1 ork-1-3setsof8 -3setsof8-15re -15repsofeach psofeach Neck,Shoulders,Traps,Arms 8) Abs-200T Abs-200TotalRep otalRepss
Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(Diving,O ch(Diving,OHB,OHF HB,OHF,Scoop,Rota ,Scoop,Rotational,Shot) tional,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short Set2-Short,Long Set3-Short,Long,Long Set4-Short,Long Set5-Short,Short 4) Squat-3x Squat-3x5 5 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6) Abs-30secondson/30 Abs-30secondson/30secondsoffx8 secondsoffx8rounds rounds
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Week3 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPow cles,AllPowerSpeed erSpeedDrill2-3x1 Drill2-3x10yds 0yds 2) Sprints-3x6x20yds Sprints-3x6x20yds 3) JumpsUpHill/Reactiv JumpsUpHill/ReactiveBoxJump eBoxJumps-6x2 s-6x2 4) Squat-3x Squat-3x5 5 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6) Abs-250T Abs-250TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx4(Di owsx4(Diving,OHB,OHF ving,OHB,OHF,Scoop,Rotati ,Scoop,Rotational,Shot) onal,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short Set2-Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short Set5-Short,Short 4) DropPushups-4x2 DropPushups-4x2 5) BentoverRow BentoverRows-5x5 s-5x5 6) UpperBodyPush-3x8 UpperBodyPush-3x8 7) AccessoryStrengthW AccessoryStrengthWork-1 ork-1to3setsof to3setsof8to15 8to15repsofea repsofeach ch Neck,Shoulders,Traps,Arms 8)Abs-30secon/30secoffx10rounds
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Day3 1) Warmup 2) ExtensiveThrow ExtensiveThrows-1200T s-1200Total otal 3) Abs-800T Abs-800Total otal
Day4 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrill2-3 dDrill2-3x10yd x10ydss 2) Sprints-3x6x20yd Sprints-3x6x20ydss 3) JumpsUpHill/Reactiv JumpsUpHill/ReactiveBoxJump eBoxJumps-6x2 s-6x2 4) Squat-3x Squat-3x4 4 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6) Abs-250T Abs-250TotalRep otalRepss
Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx4(Di owsx4(Diving,OHB,OHF ving,OHB,OHF,Scoop,Rota ,Scoop,Rotational,Shot) tional,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short Set2-ShortLong,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short Set5-Short,Short 4) DropPushups-4x2 DropPushups-4x2 5) Chinups-1 Chinups-10,8 0,8,6 ,6 6) UpperBodyPush-10,8 UpperBodyPush-10,8,6 ,6 7) AccessoryStrengthW AccessoryStrengthWorkork-1to3sets 1to3setsof8to15 of8to15repsofe repsofeach ach Neck,Shoulders,Traps,Arms 8) Abs-30secon/30se Abs-30secon/30secoffx10r coffx10rounds ounds
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Week4 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrill2-3 dDrill2-3x10yd x10ydss 2) Sprints-4x4x20yd Sprints-4x4x20ydss 3) JumpsonFlatLand-5x3 JumpsonFlatLand-5x3 4) Squat-3x Squat-3x4 4 5) LowBack/Hamstrings-2t LowBack/Hamstrings-2to3x8-15 o3x8-15 6) Abs-300T Abs-300TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx3(Di owsx3(Diving,OHB,OHF ving,OHB,OHF,Scoop,Rota ,Scoop,Rotational,Shot) tional,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 4) DropPushups-5x2 DropPushups-5x2 5) ClappingPullups-6x3 ClappingPullups-6x3 6) UpperBodyPush-3x8 UpperBodyPush-3x8 7) AccessoryStrengthW AccessoryStrengthWorkork-1to3sets 1to3setsof8to15 of8to15repsofe repsofeach ach Neck,Shoulders,Traps,Arms 8) Abs-30secon/30se Abs-30secon/30secoffx12r coffx12rounds ounds
44
Day3 1) Warmup Warmup 2) ExtensiveThrow ExtensiveThrows-1300T s-1300Total otal 3) Abs-900T Abs-900Total otal
Day4 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPow cles,AllPowerSpeed erSpeedDrill2-3x1 Drill2-3x10yds 0yds 2) Sprints-4x4x20yds Sprints-4x4x20yds 3) JumpsonFlatLand-5x3 JumpsonFlatLand-5x3 4) Squat-3x Squat-3x3 3 5) LowBack/Hamstrings-2to LowBack/Hamstrings-2to3x8-15 3x8-15 6) Abs-300T Abs-300TotalRep otalRepss
Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) ExplosiveMBThr ExplosiveMBThrowsx3(Di owsx3(Diving,OHB,OHF ving,OHB,OHF,Scoop,Rotati ,Scoop,Rotational,Shot) onal,Shot) 3) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 4) DropPushups-5x2 DropPushups-5x2 5) DBRows-12,10, DBRows-12,10,8 8 6) UpperBodyPush-12.1 UpperBodyPush-12.10,8 0,8 7) AccessoryStrengthW AccessoryStrengthWork-1 ork-1to3setsof to3setsof8to15 8to15repsofea repsofeach ch Neck,Shoulders,Traps,Arms 8) Abs-30secon/30sec Abs-30secon/30secoffx12r offx12rounds ounds
45
Week5 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrill3x10 dDrill3x10yds yds 2) SprintsfromV SprintsfromVariousStarts-3 ariousStarts-3x5x10-20 x5x10-20yds,15 yds,15-20secr -20secrestb/tr estb/treps,2-3mi eps,2-3minutesb/t nutesb/t sets 3) ExplosiveMBThr ExplosiveMBThrowsx5(Di owsx5(Diving,Scoop,R ving,Scoop,Rotational) otational) 4) JumpsonFlatLand-4x3 JumpsonFlatLand-4x3 5) ReboundPushups-4x2 ReboundPushups-4x2 6) ClappingPullups-5x3 ClappingPullups-5x3 7) Squat-3x Squat-3x3 3 8) UpperBodyPush-10,1 UpperBodyPush-10,10,8 0,8 9) Abs-350T Abs-350TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 3) ExtensiveThrow ExtensiveThrows-700T s-700Total otal 4) Abs-30secon/30se Abs-30secon/30secoffx14r coffx14rounds ounds
46
Day3 1) Warmup 2) ExplosiveMBThr ExplosiveMBThrowsx5(OHB owsx5(OHB,OHF ,OHF,Shot) ,Shot) 3) ReboundPushups-4x2 ReboundPushups-4x2 4) AccessoryStrengthW AccessoryStrengthWorkork-1to3sets 1to3setsof8to15 of8to15repsofe repsofeach ach Neck,Shoulders,Traps,Arm Neck,Shoulders,Traps,Arms,LowBack/H s,LowBack/Hamstrings amstrings 5) Abs-350T Abs-350Total otal
Day4 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 3) ExtensiveThrow ExtensiveThrows-700T s-700Total otal 4) Abs-30secon/30se Abs-30secon/30secoffx14r coffx14rounds ounds
Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrill3x10 dDrill3x10yds yds 2) SprintsfromV SprintsfromVariousStarts-3 ariousStarts-3x5x10-20 x5x10-20yds,15 yds,15-20secr -20secrestb/tr estb/treps,2-3mi eps,2-3minutesb/t nutesb/t sets 3) ExplosiveMBThr ExplosiveMBThrowsx5(Di owsx5(Diving,Scoop,R ving,Scoop,Rotational) otational) 4) JumpsonFlatLand-4x3 JumpsonFlatLand-4x3 5) ReboundPushups-4x2 ReboundPushups-4x2 6) DBRows-10,8,6 DBRows-10,8,6 7) Squat-3x Squat-3x2 2 8) UpperBodyPush-3x8 UpperBodyPush-3x8 9) Abs-350T Abs-350TotalRep otalRepss
47
Week6 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPo cles,AllPowerSpee werSpeedDrill3x10 dDrill3x10yds yds 2) SprintsfromV SprintsfromVariousStarts-4 ariousStarts-4x5x10-20 x5x10-20yds,15 yds,15-20secr -20secrestb/tr estb/treps,2-3mi eps,2-3minutesb/t nutesb/t sets 3) ExplosiveMBThr ExplosiveMBThrowsx5(Di owsx5(Diving,Scoop,R ving,Scoop,Rotational) otational) 4) JumpsonFlatLand-3x3 JumpsonFlatLand-3x3 5) ReboundPushups-5x2 ReboundPushups-5x2 6) ClappingPullups-4x3 ClappingPullups-4x3 7) Squat-3x Squat-3x2 2 8) UpperBodyPush-10,8 UpperBodyPush-10,8,8 ,8 9) Abs-350T Abs-350TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 3) ExtensiveThrow ExtensiveThrows-800T s-800Total otal 4) Abs-30secon/30se Abs-30secon/30secoffx14r coffx14rounds ounds
48
Day3 1) Warmup Warmup 2) ExplosiveMBThr ExplosiveMBThrowsx5(OHB owsx5(OHB,OHF ,OHF,Shot) ,Shot) 3) ReboundPushups-5x2 ReboundPushups-5x2 4) AccessoryStrengthW AccessoryStrengthWork-1 ork-1to3setsof to3setsof8to15 8to15repsofea repsofeach ch Neck,Shoulders,Tr Neck,Shoulders,Traps,Arms,Low aps,Arms,LowBack/Hamstrin Back/Hamstrings gs 5) Abs-350T Abs-350Total otal
Day4 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 3) ExtensiveThrow ExtensiveThrows-800T s-800Total otal 4) Abs-30secon/30sec Abs-30secon/30secoffx14r offx14rounds ounds
Day5 1)Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill3x10yds 2) SprintsfromV SprintsfromVariousStarts-4x5x10-20 ariousStarts-4x5x10-20yds,15 yds,15-20secr -20secrestb/tre estb/treps,2-3min ps,2-3minutesb/t utesb/t sets 3) ExplosiveMBThr ExplosiveMBThrowsx5(Di owsx5(Diving,Scoop,R ving,Scoop,Rotational) otational) 4) JumpsonFlatLand-3x3 JumpsonFlatLand-3x3 5) ReboundPushups-5x2 ReboundPushups-5x2 6) DBRows-8,6,5 DBRows-8,6,5 7) Squat-3x Squat-3x1 1 8) UpperBodyPush-8,8,6 UpperBodyPush-8,8,6 9) Abs-350T Abs-350TotalRep otalRepss 49
Week7(WeekofCompetition) Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,JointCir ominals,JointCircles,AllPow cles,AllPowerSpeed erSpeedDrill3x10 Drill3x10yds yds 2) SprintsfromV SprintsfromVariousStarts-2x5x10-20 ariousStarts-2x5x10-20yds,15 yds,15-20secr -20secrestb/tre estb/treps,2-3min ps,2-3minutesb/tsets utesb/tsets 3) ExplosiveMBThr ExplosiveMBThrowsx3(Di owsx3(Diving,Scoop,R ving,Scoop,Rotational) otational) 4) JumpsonFlatLand-2x3 JumpsonFlatLand-2x3 5) ReboundPushups-3x2 ReboundPushups-3x2 6) ClappingPullups-2x3 ClappingPullups-2x3 7) Squat-2x Squat-2x6 6 8) UpperBodyPush-2x10 UpperBodyPush-2x10 9) Abs-150T Abs-150TotalRep otalRepss
Day2 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,MBM ominals,MBMobility obility 2) TempoRuns/Abs/Pushup empoRuns/Abs/Pushupss Set1-Short,Short,Short Set2-Short,Short,Long,Short Set3-ShortLong,Long,Short Set4-Short,Long,Short,Short Set5-Short,Short,Short 3) ExtensiveThrow ExtensiveThrows-400T s-400Total otal 4) Abs-30secon/30se Abs-30secon/30secoffx6roun coffx6rounds ds
50
Day3 1) Warmup 2) ExplosiveMBThr ExplosiveMBThrowsx3(OHB owsx3(OHB,OHF ,OHF,Shot) ,Shot) 3) ReboundPushups-3x2 ReboundPushups-3x2 4) AccessoryStrengthW AccessoryStrengthWorkork-1to3sets 1to3setsof8to15 of8to15repsofe repsofeach ach Neck,Shoulders,Traps,Arm Neck,Shoulders,Traps,Arms,LowBack/H s,LowBack/Hamstrings amstrings 5) Abs-150T Abs-150Total otal
Day4/5 Off
51
ThetremendousphysiquesofBJJathleteslikeJuggernautRomuloBarral,arenotonlyaproductofgreat physicalprepar physicalpreparationtrai ationtrainingandd ninganddiet,thelarge iet,thelargeamountofisometr amountofisometricholdsthatoccurd icholdsthatoccurduringBJJtr uringBJJtraining aining aregreatbuildersofhypertrophy.
52
Advanced(Brown/BlackBelts) Thisi Thisisa sapr progr ogram amth that atre relie liesh shea eavil vilyu yupon ponth theu euse seof ofspe specia cials lstr tren ength gthe exe xerci rcises ses.I .Iti tisd sdesi esigne gnedf dfor or athleteswitharelativelylargebaseofgeneralphysicalpreparedness,whowillnolongeryieldgreat returnsinsportsperformancefromimprovingtheirgeneralabilities(ie.Barbellstrength,sprints, jumps).
Week1 Day 1 1) Warmup-Low Amplitude Abodminals, Medball Mobility Circuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx10each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPushupsx12,10,8,10,12;BeltSquatx5x8 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 8)Abs-150TotalReps
Day 2 1) Warmup Warmup 2) Tempo/AerobicCapa empo/AerobicCapacityDev cityDevelopment elopment 2x6roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrows ExtensiveThrowsx400T x400TotalThrows otalThrows 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-15 setsof8-15repsofe repsofeach ach Neck,Traps,Ar Neck,Traps,Arms,Shoulders,Low ms,Shoulders,LowBack/Hamstrin Back/Hamstrings gs 5)Abs-30secondson/30secondsoffx6rounds
53
Day3 1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx10each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPullups/Chinupsx12,10,8,10,12;RackPullfromKnees x5x8 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx6rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 8) Abs-150T Abs-150TotalRep otalRepss
Day4 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x6roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx400T sx400TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx6rounds 6rounds
54
Day5 1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx10each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPushupsx12,10,8;BeltSquatx3x6 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 8) Abs-150T Abs-150TotalRep otalRepss
Day6 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x6roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx400T sx400TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx6rounds 6rounds
55
Week2 Day 1 1) Warmup-Low Amplitude Abodminals, Medball Mobility Circuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx8each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPullupsx10,8,6,8,10;RackPullsfromKnees5x6 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,40secondsoffx4 rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,Grappler Twists,BarbellPressandHipEscape,ClappingPushups,SingleArmRope Row,TireJumpRepeats,DonkeyKongs 8)Abs-200TotalReps
Day 2 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx500T sx500TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5)Abs-30secondson/30secondsoffx8rounds
56
Day3 1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx8each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPushupsx10,8,6,8,10;BeltSquat5x6 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,40secondsoffx6rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 8) Abs-200T Abs-200TotalRep otalRepss
Day4 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx500T sx500TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5)Abs-30secondson/30secondsoffx8rounds
57
Day5 1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx8each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPullupsx10,8,6;RackPullfromKnees3x4 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 8) Abs-200T Abs-200TotalRep otalRepss
Day6 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx500T sx500TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx8rounds 8rounds
58
Week3 Day 1 1) Warmup-Low Amplitude Abodminals, Medball Mobility Circuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx6each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPushupsx8,6,4,6,8;BeltSquat5x4 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,30secondsoffx4rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 8)Abs-250TotalReps
Day 2 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x10roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5)Abs-30secondson/30secondsoffx10rounds
59
Day3 1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx6each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPullupsx8,6,4,6,8;RackPullfromKnees5x4 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,40secondsoffx6rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 7) Abs-250T Abs-250TotalRep otalRepss
Day4 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x10roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5)Abs-30secondson/30secondsoffx10rounds
60
Day5 1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit 2) Medicine Ball Rebounds-2x10 seconds of each 3) Three Position Pushups-2x10 seconds of each 4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops) 5)ExplosiveMBThrowsx6each(OHB,Rotational,Diving,Scoop) 6)MaximalStrength-WeightedPushupsx8,6,4;BeltSquat3x3 7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists, BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump Repeats,DonkeyKongs 7) Abs-250T Abs-250TotalReps otalReps
Day6 1) Warmup Warmup 2) Tempo/AerobicCapa empo/AerobicCapacityDev cityDevelopment elopment 2x10roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrows ExtensiveThrowsx600T x600TotalThrows otalThrows 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-15 setsof8-15repsofe repsofeach ach Neck,Traps,Ar Neck,Traps,Arms,Shoulders,Low ms,Shoulders,LowBack/Hamstrin Back/Hamstrings gs 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx1 secondsoffx10rounds 0rounds
61
Week4 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Med ominals,MedballMobilityCi ballMobilityCircuit rcuit 2) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 4) PowerSpeedDr PowerSpeedDrills3x10y ills3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(OHB,Rota ch(OHB,Rotational) tional) 6) ExplosiveStrength ExplosiveStrengthExercise Exercises-ClappingP s-ClappingPullup6x3,KB ullup6x3,KBJumpSquat6x JumpSquat6x3,Explosiv 3,ExplosiveHops eHops 5x2 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,50 condson,50secondsoffx2r secondsoffx2rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-300T Abs-300TotalRep otalRepss
Day2 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x12roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx12round 12roundss
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Day3 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Med ominals,MedballMobilityCi ballMobilityCircuit rcuit 2) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 4) PowerSpeedDr PowerSpeedDrill3x10y ill3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(Diving, ch(Diving,Scoop) Scoop) 6) ExplosiveStrength ExplosiveStrengthExercise Exercises-Reboun s-ReboundPushup6x3 dPushup6x3,HighPull6x ,HighPull6x3,Explosiv 3,ExplosiveHops3x3 eHops3x3 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,50 condson,50secondsoffx4r secondsoffx4rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-300T Abs-300TotalRep otalRepss
Day4 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x12roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx12round 12roundss
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Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Med ominals,MedballMobilityCi ballMobilityCircuit rcuit 2) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 4) PowerSpeedDr PowerSpeedDrill3x10y ill3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(OHB,Rota ch(OHB,Rotational) tional) 6) ExplosiveStrength ExplosiveStrengthExercise ExercisesClappingP sClappingPullup4x3,KB ullup4x3,KBJumpSquat4x JumpSquat4x3,Explosiv 3,ExplosiveHops eHops 3x2 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,50 condson,50secondsoffx3r secondsoffx3rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-300T Abs-300TotalRep otalRepss
Day6 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x12roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx12round 12roundss
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Week5 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Medb ominals,MedballMobilityCir allMobilityCircuit cuit 2) MedicineBallReb MedicineBallReboundsx10se oundsx10secondseach condseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondse 0secondseach ach 4) PowerSpeedDrill PowerSpeedDrill3x10y 3x10ydseach(R dseach(RollingHops,ZigZa ollingHops,ZigZagHops) gHops) 5) ExplosiveMBThro ExplosiveMBThrowsx5each wsx5each(Diving,Scoop (Diving,Scoop)) 6) ExplosiveStrengthEx ExplosiveStrengthExercises-R ercises-ReboundPushup eboundPushup5x3,HighP 5x3,HighPull5x3,Explosi ull5x3,ExplosiveHops5 veHops5x2 x2 7) SpecialStrengthCircuit/L SpecialStrengthCircuit/LacticCapacity acticCapacity-30second -30secondson,40second son,40secondsoffx2r soffx2rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-350T Abs-350TotalReps otalReps
Day2 1) Warmup Warmup 2) Tempo/AerobicCapa empo/AerobicCapacityDev cityDevelopment elopment 2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrows ExtensiveThrowsx600T x600TotalThrows otalThrows 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-15 setsof8-15repsofe repsofeach ach Neck,Traps,Ar Neck,Traps,Arms,Shoulders,Low ms,Shoulders,LowBack/Hamstrin Back/Hamstrings gs 5)Abs-30secondson/30secondsoffx14rounds
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Day3 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Med ominals,MedballMobilityCi ballMobilityCircuit rcuit 2) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 4) PowerSpeedDr PowerSpeedDrills3x10y ills3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(OHB,Rota ch(OHB,Rotational) tional) 6) ExplosiveStrength ExplosiveStrengthExercise Exercises-ClappingP s-ClappingPullup5x3,KB ullup5x3,KBJumpSquat5x JumpSquat5x3,Explosiv 3,ExplosiveHops eHops 3x3 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,40 condson,40secondsoffx4r secondsoffx4rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-350T Abs-350TotalRep otalRepss
Day4 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx14round 14roundss
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Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Med ominals,MedballMobilityCi ballMobilityCircuit rcuit 2) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 4) PowerSpeedDr PowerSpeedDrill3x10y ill3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(Diving, ch(Diving,Scoop) Scoop) 6) ExplosiveStrength ExplosiveStrengthExercise Exercises-Reboun s-ReboundPushup3x3 dPushup3x3,HighPull3x ,HighPull3x3,Explosiv 3,ExplosiveHops3x2 eHops3x2 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,40 condson,40secondsoffx2r secondsoffx2rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-350T Abs-350TotalRep otalRepss
Day6 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx14round 14roundss
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Week6 Day 1 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Medb ominals,MedballMobilityCir allMobilityCircuit cuit 2) MedicineBallReb MedicineBallReboundsx10se oundsx10secondseach condseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondse 0secondseach ach 4) PowerSpeedDrill PowerSpeedDrill3x10y 3x10ydseach(R dseach(RollingHops,ZigZa ollingHops,ZigZagHops) gHops) 5) ExplosiveMBThro ExplosiveMBThrowsx5each wsx5each(Diving,Scoop (Diving,Scoop)) 6) ExplosiveStrengthEx ExplosiveStrengthExercises-Cla ercises-ClappingPullup ppingPullups4x3,KBJump s4x3,KBJumpSquat4x3,E Squat4x3,Explosive xplosiveHops Hops 4x2 7) SpecialStrengthCircuit/L SpecialStrengthCircuit/LacticCapacity acticCapacity-30second -30secondson,30second son,30secondsoffx2r soffx2rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-400T Abs-400TotalReps otalReps
Day2 1) Warmup Warmup 2) Tempo/AerobicCapa empo/AerobicCapacityDev cityDevelopment elopment 2x16roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrows ExtensiveThrowsx700T x700TotalThrows otalThrows 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-15 setsof8-15repsofe repsofeach ach Neck,Traps,Ar Neck,Traps,Arms,Shoulders,Low ms,Shoulders,LowBack/Hamstrin Back/Hamstrings gs 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx1 secondsoffx16rounds 6rounds
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Day3 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Medb ominals,MedballMobilityCir allMobilityCircuit cuit 2) MedicineBallReb MedicineBallReboundsx10se oundsx10secondseach condseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondse 0secondseach ach 4) PowerSpeedDrills PowerSpeedDrills3x10y 3x10ydseach(R dseach(RollingHops,ZigZa ollingHops,ZigZagHops) gHops) 5) ExplosiveMBThro ExplosiveMBThrowsx5each wsx5each(OHB,Rota (OHB,Rotational) tional) 6) ExplosiveStrengthEx ExplosiveStrengthExercises-R ercises-ReboundPushup eboundPushups4x3,HiPull s4x3,HiPull4x3,Explosi 4x3,ExplosiveHops3 veHops3x3 x3 7) SpecialStrengthCircuit/L SpecialStrengthCircuit/LacticCapacity acticCapacity-30second -30secondson,40second son,40secondsoffx4r soffx4rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-350T Abs-350TotalReps otalReps
Day4 1) Warmup Warmup 2) Tempo/AerobicCapa empo/AerobicCapacityDev cityDevelopment elopment 2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrows ExtensiveThrowsx600T x600TotalThrows otalThrows 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-15 setsof8-15repsofe repsofeach ach Neck,Traps,Ar Neck,Traps,Arms,Shoulders,Low ms,Shoulders,LowBack/Hamstrin Back/HamstringsAbs-30se gsAbs-30secondson/30 condson/30seconds seconds offx14rounds
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Day5 1) Warmup-LowAmp Warmup-LowAmplitudeAbd litudeAbdominals,Med ominals,MedballMobilityCi ballMobilityCircuit rcuit 2) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 3) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 4) PowerSpeedDr PowerSpeedDrill3x10y ill3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(Diving, ch(Diving,Scoop) Scoop) 6) ExplosiveStrength ExplosiveStrengthExercise Exercises-Reboun s-ReboundPushup3x3 dPushup3x3,HighPull3x ,HighPull3x3,Explosiv 3,ExplosiveHops3x2 eHops3x2 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,40 condson,40secondsoffx2r secondsoffx2rounds ounds SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-350T Abs-350TotalRep otalRepss
Day6 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx600T sx600TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx14round 14roundss
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Day1 1)Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit 1) MedicineBallRe MedicineBallReboundsx10 boundsx10secondseach secondseach 2) ThreePositionPushupx1 ThreePositionPushupx10secondsea 0secondseach ch 3) PowerSpeedDr PowerSpeedDrill3x10y ill3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 4) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(OHB,Rota ch(OHB,Rotationa) tiona) 5) ExplosiveStrength ExplosiveStrengthExercise Exercises-ClappingP s-ClappingPullup3x3,KB ullup3x3,KBJumpSquat3x JumpSquat3x3,Explosiv 3,ExplosiveHops eHops 3x3 6) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapaci LacticCapacity-30se ty-30secondson,30 condson,30secondsoffx2r secondsoffx2rounds, ounds, 85-90%ofpreviousweekseffort SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 7) Abs-350T Abs-350TotalRep otalRepss
Day2 1) Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs betweeneachrep 3) ExtensiveThrow ExtensiveThrowsx300T sx300TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arm Neck,Traps,Arms,Shoulders,LowB s,Shoulders,LowBack/Hamstring ack/Hamstringss 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx secondsoffx6rounds 6rounds
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Day3 1)Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit 2) MedicineBallRe MedicineBallReboundsx10se boundsx10secondseach condseach 3) ThreePositionPushupx ThreePositionPushupx10secondse 10secondseach ach 4) PowerSpeedDri PowerSpeedDrill3x10y ll3x10ydseach(R dseach(RollingHops,ZigZ ollingHops,ZigZagHops) agHops) 5) ExplosiveMBThr ExplosiveMBThrowsx5ea owsx5each(OHB,Rota ch(OHB,Rotationa) tiona) 6) ExplosiveStrength ExplosiveStrengthExercise Exercises-Rebound s-ReboundPushups3x3 Pushups3x3,HighPull3x3 ,HighPull3x3,Explosiv ,ExplosiveHops3x2 eHops3x2 7) SpecialStrengthCircuit/ SpecialStrengthCircuit/LacticCapacit LacticCapacity-30secon y-30secondson,30se dson,30secondsoffx1r condsoffx1round, ound, 85-90%ofpreviousweekseffort SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump Repeats 8) Abs-350T Abs-350TotalRep otalRepss
Day4(OffifcompetingonFriday) 1) Warmup Warmup 2) Tempo/AerobicCapacity empo/AerobicCapacityDevelop Development ment 2x8roundsof40secondsofrunninginplacewith10pushupsor20-30absbetween eachrep 3) ExtensiveThrow ExtensiveThrowsx300T sx300TotalThrow otalThrowss 4) AccessoryStrengthMov AccessoryStrengthMovements1-3 ements1-3setsof8-1 setsof8-15repsof 5repsofeach each Neck,Traps,Arms, Neck,Traps,Arms,Shoulders,LowB Shoulders,LowBack/Hamstrings ack/Hamstrings 5) Abs-30secondson/30 Abs-30secondson/30secondsoffx6 secondsoffx6rounds rounds Day5/6 1) Warmup Warmup 2) LightDr LightDrillin illing g 3) Massage/SoftTissue/ColdBa Massage/SoftTissue/ColdBath th
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TheNutritionalDemandsof TheNutritionalDemandsofCombatSport CombatSportss ByNateWinkler
Combatsportsaresounique Combatsportsaresouniqueinthatthey inthattheydonotallowf donotallowforanathlet oranathletetore etorelaxwhilecomp laxwhilecompeting. eting. Manysportsallowfor Manysportsallowforshortrestint shortrestintervalsd ervalsduringthega uringthegame/match,thi me/match,thisdoesnotoccurin sdoesnotoccurincombatsports combatsports whiletheroundisgoing whiletheroundisgoingon.Becauseof on.Becauseofthis,anaer this,anaerobicmetabolism obicmetabolism,theshort,explosi ,theshort,explosive,stron ve,strongbursts, gbursts, andaerobicmetabolism,movementsthatrequireoxygenandmakeupthemajorityofmovementsafter thematchbegins,musteachbeattheirpeakandsimultaneouslyfueled.Preparingfor,andrecovering fromthegruelingtrai fromthegruelingtrainingthatisd ningthatisdemanded emandedofcombatathlet ofcombatathletesisalsoaun esisalsoauniqueaspect iqueaspectofighting.N ofighting.No o othersportplacesahigherdemandontheathletementally,emotionally,physically,andtherefore your nutritionimpacts your nutritionallythancombatt nutritionallythancombattraining. raining.Becauseofthis, Becauseofthis,understandi understandinghow nghow your nutritionimpacts your
performanceiscrucial.Eating‘healthy’isn’tenough;leveraginghormones,combiningwholefood macronutrients(proteins,fats,carbohydrates)withpropersupplementation,andtimingiswhereyour greatestperformancelies.Thisbriefnutritionaloverviewwillguideyouinassessingwhereyouareat nutritionally,andwhereyoucanimprovetotakeyourtraining,recovery,andightperformancetothe nextlevel.
3ProgramPillars 1)NutritionaldecisionsandplanningALWAYSneedtobedeterminedbyevaluatingthesethreecriteria, intheirstatedorder:
1) Overalltraininggoalsandightweight 2) Nexttrainingsessiontypeandduration 3) Recoverydemandsofprevioustrainingsession Ifyouaretryingtomaintainorloseweight,youneedtobeveryawareofwhattypeofexerciseyou arerecoveringfromandwhattypeoftrainingsessionyouarepreparingfornext.Ifyourgoaliscutting weight,eatingcarbohydratesandinducinganinsulinspike(fatburnisceased)beforea‘cardio’session wouldnotbeintelligent,however,ifyouarepreparingforanintensesparringorliftingsession, carbohydrates carbohydratesarecrucial arecrucialtodominatin todominatingyouropp gyouropponentonthem onentonthemat,orinthegym. at,orinthegym.Becauseofthis, Becauseofthis, creatinga‘onesize creatinga‘onesizeitsall’app itsall’approachtocomba roachtocombatnutritionisn tnutritionisnearlyi earlyimpossible. mpossible. 73
Understandthatincreasingdailymealnumbers,carbohydrates,calories,andcreatineintakewill mostlikelycauseyoutogainweight.Havingadietthatismainlyproteinandfatbasedwillallowyouto dropweight.Ifyouneedtodrop15lbsforyournextight,youshouldavoidgettingthebulkofyour carbohydratesservingsfromstarchesandbread.Also,ifyoueatanywayyouchoosethroughoutyour trainingcampand trainingcampandtrytocutally trytocutallyourweight ourweightthelast48-7 thelast48-72hoursbef 2hoursbeforeyo oreyouright,youwill uright,youwillbeloosing beloosing morethanwaterweightandfat.Youcanlose2-3lbsoffataweekonly,anymoreandyou’redropping leanmuscletissue.Youcantrainveryhardwhilelosingweightincrementally.EveryighterIhaveever workedwithhashittrainingPR’sthroughouttheircamp,evenwhentheyareattheirlightestbody weight. 2)Thehormonalandmetabolicconditionsthatarecreatedbysleep,aswellasthetimegapbetween dinnerandbreakfastmustbetakenintoconsiderationandleveraged.Uponwaking,thebodyis hormonallysetuptoburnfatbetterthananyothertimeoftheday(nobloodserumlevelsofinsulin/ sugar,highlevelsofgrowthhormone,cortisol,andotherhungerhormones),therefore,anymovement thatoccursearlyinthedaywillbemainly fueledbyfat.Thiswillcon fueledbyfat.Thiswillcontinueuntilthe tinueuntilthe irstreleaseofinsulini irstreleaseofinsulinintotheblood ntotheblood streamasaresponsetocarbohydrates metabolism.Toaccomplishthis,w metabolism.Toaccomplishthis,withthe iththe largergoalofperformanceandbody compositioninmind,bre compositioninmind,breakfastshould akfastshould consistofproteinsource consistofproteinsources,vegetab s,vegetables,and les,and fats.Thisruleistrueevenifyouhave earlymorningtrainingsessions:DON’T EATCARBS. Atypicalbreakfa AtypicalbreakfastatJuggernaut statJuggernautiseggsand iseggsandspinach. spinach. Eggsprovideyouwiththehealthyfats,protein,and caloriestoputyourbodyinananabolicstate.The spinachwillprovideyouwithnutrientsandibrous carbohydratesthatwon’tinduceaninsulinresponse earlyintheday.Theresult,leantissuebuilding,blood sugarstability,andmentalfocusthroughouttheentire day.CanANYcarbpromiseyouthatinthemorning?
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3)Eachbiteoffoodyouvoluntarilyeathasamajorimpactonyourinvoluntary,chemicallybased,bodily responses.Understandingtheseinteractionswillalignyourbody’sresponsewithyourbodyweightgoals. Growthhormoneandtestosteroneaidinfatburn,expressionofabsolutestrength,leantissuegrowth, mentalacuity,andaggression.Thesehormonesareattheirhighestuponwakingandpostworkout,and insulinworksasanantagonisttothesehormones,andtheirimpactonthebody.Insulinreleasecauses themusclecellstoabsorbnutrients,butrepressestheeffectsgrowthhormoneandtestosteronehaveon thebody.Youcaneatcarbohydrateshours(3-5forfemales,upto24hoursformen)afterworkoutand yourbodywillprocesscarbohydratesjustaseficiently,whilestilltakingadvantageofthepositiveeffects ofgrowthhormoneandtestosterone.Remember,youroverallprogramgoalsandthenexttraining sessionalwaystakeprecedenceoverthetrainingsessionyoujustcompletedwhentrainingforaight. MacronutrientOverview Thethreemacronutrients,Proteins,Fats,andCarbohydrates,canbeusedasanidentiierthat allowyoutocategorizeandclassifyyourfoods.Knowingwhattypeofmacronutrientcharacterizesthe foodsthatyouarechoosingtoeatwillgreatlyincreasetheamountofpurposeandstrategythatgoesinto yourmenuselection.Eatinghealthyandmakingtheextraefforttoprepareyourmealsshouldalreadybe occurring,andIwillpro occurring,andIwillprovidenor videnorealdiscussion ealdiscussioninanatte inanattempttomoti mpttomotivate vateyoutostart youtostartdoingtheseth doingthesethingsif ingsif youarenot.Awisemanonceposedthisquestiontome,“Whywouldyouexpectyourbodytoperform likeaFerrari,whenyoutreatitandfuelitlikeaVolkswagen?”Thissimpleconceptcamefromamanin themountainsofNorthCaroli themountainsofNorthCarolina,butringst na,butringstrueinallm rueinallmynutritionr ynutritionresearch;y esearch;youmusteathigh oumusteathighquality quality foodsinordertoprepare,perform,andrecoverfromthedaytodaytrainingstressthatcombatsports imposeonyourbody.Therealskillbecomes understandingthehormona understandingthehormonalsituationthaty lsituationthatyourbodyi ourbodyis s in,knowingyourbodycompositiongoalsandweight youneedtoighta youneedtoightat,andaligning t,andaligningthoseaspectswi thoseaspectswith th propermacronutrien propermacronutrienttiming.The ttiming.Theirststepis irststepis consideringwhatmacronutrientsyouneedatacertain time,wheretogotoge time,wheretogotogetthosenutrient tthosenutrients,andmore s,andmore importantly,howtoavoidthenutrienttypesyoudon’t need. Thisisapictureofmyshoppingcart,prettyhealthyright?Using‘healthy’foodsatthewrongtime cancauseyouto gainweightand gainweightandhinde hinderyourperformance ryourperformances. s. Itisn’tenoughjusttoeathealthy Itisn’tenoughjusttoeathealthy,you ,you needtoeattherightmacronutrientattherighttime.Inthemorninghours,eatsfatsandproteins, after after lunchlet lunchlet the bulk bulkofyourcarb ofyourcarbs s come comefr from om fruit fruit sourc sources es orlegumes. orlegumes. At night, night, gauge gauge your your carbohydrateconsumptiononthe3ProgramPillars:1)Overalltraininggoalsandightweight,2) Nexttrainingsessiontypeandduration,3)Recoverydemandsofprevioustrainingsession 75
Therealskillbecomesun Therealskillbecomesunderstandin derstandingthehormonalsi gthehormonalsituationthaty tuationthatyourbody ourbodyisin,knowin isin,knowingyour gyour bodycompositiongoalsand bodycompositiongoalsandweighty weightyouneedto ouneedtoightat,anda ightat,andaligningthosea ligningthoseaspectswithpr spectswithproper oper macronutrienttiming.The macronutrienttiming.Theirststepi irststepisconsidering sconsideringwhatmacr whatmacronutrientsy onutrientsyouneedat ouneedatacertaintim acertaintime, e, wheretogotogetthosenutrients,andmoreimportantly,howtoavoidthenutrienttypesyoudon’tneed. Proteins Asitappliestoourdiscussion,proteinsarenecessaryfortissuerebuildingandrepairafter/ betweentrainingsessions.TherearetwomajortypesofproteinIrecommend,animalproteinsandwhey protein.Soyproteinisverypopularrightnow,howeverthisproteinsourcereducestestosteronewhen consumedinlargequantities,Ialsopreferanimalbasedproteinsourcestoplantbasedproteinanydayof theweek.Ofanimalp theweek.Ofanimalproteins,chick roteins,chicken,eggs,be en,eggs,beefandish efandisharethem arethemostcommontypesa ostcommontypesandthesour ndthesourcesI cesI recommend.Porkd recommend.Porkdoesnotpossessthe oesnotpossesstheleanpr leanprotein,tolow otein,tolowfatra fatrationofothertyp tionofothertypesofmeata esofmeatandshouldbe ndshouldbe avoided.Chickensaswellareveryhardtoindinhighquality,eventhe‘organic’chickensoftentimesare notanywhereclosetothebilling.Myadvicewithchickensandeggsalike,buyhormonefreeandsaveyour money.Grassfedbeefhasloadsofhealthyfats,andorganiccattlefarmingseemstobesomewhat regulated,soinvestinginahigherqualitybeefisworthwhile.Fishisthebestanimalproteinsourcefor womenduetotheamountofhealthyfatsthatpromotehormonebalance,clearcomplexionandweight loss.Fishproteinisveryleananddigestswell,anyighterwantingtoloseweightandhasalargerbudget forfoodshouldconsiderth forfoodshouldconsiderthisanimalpr isanimalproteinsource oteinsource.. Wheyisanisolatedproteinsourcefromthedairymilkofcattle.Nutritionally,wheyproteinwill provideyouwithhighcalorieproteintohelpbuildleantissue.Whencuttingweight,wheyproteinneeds tobeastapleofyournutritiontoensurethatleantissueispreserved.Wheyproteinalsoisagreatsource ofantioxidants,andwillprotectyoucellsfromtheoxidativedamagethatoccursfromtraining.Overthe lasttwoyearsIhavereadnumeroussourcesdiscussingtheissuesandlackofregulationinthemakingof theseproducts.Onethingyouneedtoknowisthatthereisadifferencebetweenqualitywheyprotein sourcesandthecompanie sourcesandthecompaniesthatinsertp sthatinsertplasticsintothe lasticsintotheirproductst irproductstoserve oserveasillers.Quick asillers.Quickdigesting digesting proteinisgreatpostworkout,butiftheproteinyouaredrinkingis50%indigestible,poorlyprocessed wheypowder,fromhormoneladencows,andtheotheringredientsarechemicals(justtonameafew, niacinamide,d-alpha niacinamide,d-alphatocopherylsucci tocopherylsuccinate,selen nate,selenomethionine,e omethionine,etc.),doyout tc.),doyouthinkthesepr hinktheseproteinsource oteinsources s arereallythebestchoicetorebuildtissuewith?ThisiswhatledustodeveloptheJuggernautSupplement Series,proteinsmadeinAmerica,fromcowsnotthatarenot‘GeneticallyModiiedOrganisms’.Whatever sourceyouchoose,rese sourceyouchoose,researchthesour archthesourceandcomp ceandcompanybe anybehindthepr hindtheproductirst. oductirst.
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Juggernaut Supplement Series
"#$%!'())(&! *!+,$-!.,%!.,/0%!1#)&2!34($5,#6!
RomuloBarralscrutinizeseveryfoodandproductheputsintohisbody.Hisnutritional knowledgeandnutrienttimingareunparalleled,soarehis7BJJWorldChampionships. RomulotrustshisperformanceandrecoverywithTheJuggernautSupplementSeries.
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Fats Likemostpopulardietaryadvice,avoidingfatsandthefoodsthathavehealthyfatsinthemcould notbemoremisguided.FatshavebeengiventheblameforcausingthehighlevelsofobesityinAmerica, wheninfact,theyareaverysmallpartofthepicture,ifevenatall.Therearefourtypesofdietaryfats, trans-fats,saturated,mono-unsaturated,andpoly-unsaturated;whatyouneedtoknowiswhereeach typeisfoundandhowitimpactsyourperformance.AsIwilldetailbelow,fatsdonotsuficientlyfuel explosivemovements,whichcombatsportsdemand,ascarbohydratesdo.However,fatsdoprovidethe bodywithmoreenergypergramthancarbohydrates.So,itispossibletocontinuetrainingwithfatsas yourdominantfuelsource,ifyourprogramisplannedoutwell.Trans-fatsaremainlyfoundinprocessed foodslikedesserts,andshouldbeavoidedasmuchaspossible.Willeatingthetrans-fatsfoundincakes andprocessedfoodskillyou,no,butifyouareseriousaboutbecomingthebestatwhatyoudo,why wouldyouruinitatthedinnertable?Saturatedfatsarethesecondtypeoffat,andarefoundmostlyin foodsthatarederivedfromanimals,saturatedfatsshouldmakeupasmallpercentageofyourdietaryfat. Mono-Saturatedfatsarefoundmainlyincookingoils,witholiveoilbeingthemostpopularmonosaturatedfat.Thesefatshavenumeroushealthbeneits,butaremostbeneicialwhenusedinconjunction withleanmeatandvegetablesources,andnotmixedwithcarbohydrates.Ifyouneedtocutweightfora ight,donoteatcarbohydratesandfatinthesamemeal.Poly-unsaturatedfatsarethemosthealthyfat sources(Omega3andOmega6)andmustbesupplementedintothedietbecausethebodycannotmake theseessentialcompounds.Thebestsourcesofpoly-unsaturatedfatsaregrassfedbeef,ish,organic eggs,laxseeds,andishoi eggs,laxseeds,andishoilpills.Appr lpills.Appropriateser opriateservingsoffat vingsoffatwillensure willensurehormonebalan hormonebalancethroughout cethroughoutthe the day,thisiscrucialforatrainingathlete,especiallyduringhoursofsleepwhengrowthhormoneis released. Carbohydrates Theimportanceofcarbohydratesforcombatisdiscussedindetailinthefollowingsection.We don’thavetoeatcarbohydratestoexist,butifyouwanttodominateyouropponent,fatsfailin comparisontocarbohydratesasafuelsource.Asdiscussedbelow,carbohydratesfuelaerobicand anaerobicmetabolismmu anaerobicmetabolismmuchbettertha chbetterthanfats.What nfats.Whatdoesthismea doesthismean,carbswille n,carbswillenhancey nhanceyourperforma ourperformance nce theinstantthematchstarts theinstantthematchstartsuntilthelastsecon untilthelastsecond. d.
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Liquidcarbsourcesalwaysdigestquicker,butanyliquidgetsintothebodyfasterthansolids (AdvilLiquidGelscomparedtosolidpillformgivesyouanillustrationhere).Whatmakescarbs“digest slowly”iswhatyoueatalongwithit.Leanmeatandvegetablesdigestslowly,thereforeifyoueatrice alongwithchickenandb alongwithchickenandbroccoli,therice roccoli,thericeisgoingtod isgoingtodigestslowl igestslowlybecauseth ybecausethoseotherfood oseotherfoodtypesar typesare e goingtoremaininyoursmallintestinelonger.Ifyouwantcarbstodigestquickly,drinkashakewithyour carbsource(fruit,oats,powder,etc.)blended,oreatyourcarbohydratetypepriortoeatingyourother menuitems.Sweetp menuitems.Sweetpotatoes,rice,b otatoes,rice,blackbeans,r lackbeans,rawoats,an awoats,andfruitshouldbe dfruitshouldbetheirstchoice theirstchoiceshere,br shere,bread ead canbeoverpr canbeoverprocessedand ocessedandworthlessfr worthlessfromanutritiona omanutritionalstandpoint,sobe lstandpoint,sobecarefuli carefulinchoosingthisas nchoosingthisasa a carboption. OverviewofExerciseMetabolism
DifferentFuelTypesforDifferentDemands SkeletalmusclesuseAdenosineTriPhosphate(ATP)asthecatalyststogeneratemovement. Unfortunately,thereisonlyenoughATPstoredinourmusclestofuel3-5secondsofexplosiveexercise, and15secondsofaerobicexercise. 1Theseresourcesmustbe Theseresourcesmustbecontinually continuallyreplaced replacedorfatigue orfatiguewillsetin. willsetin.2 FatsandCarbohydratesarethetwofuelsourcesthebodywillusetoreplacetheATPstoresinour musclesduringexercise. 2Fatsandcarbsbothendupasthesamecompound,Acetyl-CoA,whichpropels yourmusclestocontinueworkingduringexercise.However,fatmetabolismdoesn’tcomecloseto generatingtheexplosivepoweroraerobiccapacitythatcarbohydratemetabolismdoes.
3,4
Carbohydratemetabolismoccursfasterthatfatmetabolism,reillingATPstoresquicker,and improvingshortrange(10-60seconds)recoverybetterthanFats. 2Don’tbelievethemyththat carbohydratesarelimitedtojustimprovingshort-termexplosiveness,fatscannotsupportaerobic intensityover60%ofVO2maxeitherthewaythatcarbohydratescan. 3Researchersfoundthatboth anaerobic(shortbursts)metabolismandaerobic(endurance)metabolismaresimultaneouslyactivated theinstantexercisebegins;andtheyworktogetherthroughoutthedurationofexercisetoreplenish muscleATP.5-8Carbohydrateshavebeenfoundtoserveasthesuperiorfuelforbothofthesesystems 2, andwhenfatiguebeginstosetin,itisduetomuscleglycogen(metabolizedfromeatingcarbohydrates) depletion,notalackoffats.9-13Whenthereispre-existingglycogeninthemusclecell,thebodyusesthe anaerobic(explosive)pathwaymoreeffectively,regardlessifyouareparticipatinginenduranceor explosiveactivities.Maintainingcarbintakeduringexerciseisalsocrucial,liquidcarbsources,whichare quicklydigested,willfurtherincreasetheamountofglucoseuptakebymuscles,takingyourwork capacityforexplosivemovementstoanevenhigherlevel. 10,11,14,15,16Whenitcomestochoosingafuel sourcetousewhiletraining,carbohydratesarebyfarthebestmarconutrientforcombatsports. 79
NutritionastheFightApp NutritionastheFightApproaches roaches Withthisresearchinha Withthisresearchinhand,onemig nd,onemightmake htmakethisassumption: thisassumption:‘Bycontinuousl ‘Bycontinuouslyconsuming yconsuming carbohydratesIwillbeprimedforphenomenal,longlastingperformances.’However,thisisjustnotthe case,continuallyingestingcarbohydratesresultsinwaterretention,highamountsofbloodsugar,fatcell synthesis,andinally,weightgain.Withcombatsports,yournumericalweightdoesmatterandifyouare onepoundoveryourlimititdoesn’tmatterhowwellpreparedyouaretodominateyouropponent.What wewanttodoismaximizecarbohydratemetabolismandutilizationduringexerciseandfatburnaway fromexercise.Fortunately,thebodyiscomplexenoughtomanagefatlossandintenseexerciseatthe sametimeifpropernutrienttimingoffatandcarbohydrateservingsisaccomplished.Applyingthe propernutritionsothatw propernutritionsothatweightlossoccurs,an eightlossoccurs,andove dovertraining rtrainingdoesn’ doesn’t,isverydif t,isverydificult. icult. Likewehavediscussedpreviously,carbdepletionleadstofatigue,andcompletelyremoving carbohydratesfromyourdiettoofarfromyourightputsyouatriskofbeingtooweaktoprepareforthe ightphysically.Ihavewitnessedthisirsthand,andit’sfrustratingtoseeawarriorlosetheircompetitive irebecausetheyhavenoenergyonalowcarbdiet.Droppingcarbohydratesandincreasingfatisagreat waytoloseweight,andthisstrategyshouldhaveaplaceinyourprogramifyouhavetocutweightfora ight.Keepinmindthatyourbodycanderivemoreenergyfromacalorieoffatthanacalorieof carbohydratesorprotein.Whentheightisnearingandyouarestartingtofocuson‘makingweight’,a highfat,highproteindietwillmakethis processmucheasierforyouthanhaving tocut15-20lbs48hrsbeforeyouright (especiallyifyouarehavingtoweigh-in andimmediatelysteponthematto ight).3-4weeksoutbeginto‘wean’ yourselfoffofthecarbohydratessothat youaregraduallyreplacingyour carbohydratecalorieswithyourfat calories.7TimeWorldChampion, RomuloBarral,initiallyintroducedthis methodtomeandIthin methodtomeandIthinkit’sbrillian kit’sbrilliant. t. Vegetablesareagreatwaytogetcarbohydratesandnutrientsintoyourbodywithoutinducingan insulinresponse,whichceasesfatburn.Cuttingweightdoesnotmeanyouhavetocutyourcaloric consumption.Theiberinvegetablesreducestheimpactthatthecarbohydrateshaveonyour metabolism,curbshunger,andwillgiveyouthenutrientsyourbodyneedstocontinuetraining hardascarbohydratesarebeingremovedfromyourdiet. 80
Romulosaidthathehatedcuttingmorethan7lbs.foranyofhisights,sohestartedgradually droppingweightfurtheroutthanmostighters;thiswouldpreventhimfromhavingtocompletely removecarbohydratesfromhisdietwhiletraining.Bykeepingyourinsulinspikesandcarbohydrate consumptionlimited,yourbodywillremovethewaterfromyourmusclecellsandbegintousethe nutrientsinyourfatcellsasafuelsource(thisisaprocesscalledlipolysis).AsIexplainedabove,when yourbodyisnotusingglycogenasit’smajorfuelsource,anticipatesomefatigue,butifyoufailto‘make weight’andcan’tight,t weight’andcan’t ight,thenallis henallislost lost.Ifyouarene .Ifyouareneedingtodropaddit edingtodropadditionalweight ionalweightandareh andareha aving trouble makingprogress,trythe‘Jugger makingprogress,trythe‘JuggernautMorningMocha nautMorningMocha’shaker ’shakerecipebelowa ecipebelowanddonoteata nddonoteatanysolidfood nysolidfood before1:00pm. JuggernautMorningMocha 15oz Coffee, prepared to desired taste 2 Scoops Whey Protein 10-12oz Water 3000mg L-Tyrosine 2g Acetyl L-Carnitine 400mg Green Tea Extract 5mg Yohimbine HCL
TheJuggernautMorningM TheJuggernautMorningMochahasbeen ochahasbeena a greattoolformeto greattoolformetousewithight usewithightersasthey ersasthey approachtheircompetiti approachtheircompetitions.Thisre ons.Thisrecipewill cipewill provideyouwiththeleanproteinandcalories youneedtooperate.Thecaffeinewillgiveyou greatenergyandsuppressyourappetite throughoutthemorninghours.
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Someighterswhohavetocutbetween15and30lbsofweightbeforetheyightresistthisadvice, sayingthattheycancutmostoftheirweightby‘sweatingitout’thedaybefore.Iftheycutthecarbsout oftheirdiet7-8daysbeforetheyweigh-in,thentheycan’ttrainhardleadinguptotheight.Myresponse isalwaystryingtohighlighttheobviousfactthatiftheyaretrainingveryhardtheirlastweekandtrying toplay‘catchup’withtheirprogramthentheyaremostlikelygoingtogettappedoutanyway.That’swhy Romulo’sapproachofgraduallydecreasingcarbsoveraperiodofweeksisgenius,graduallydropping weightwhilekeepingtrainingintensityhighistheperfectrecipeforsuccess.AsIstatedabove,makinga ‘onesizeitsall’programforighterswouldbeimpossible,gaugeyourcurrentweightandwhereyou needtoightatasyourightapproaches.Ifyouare7-8daysoutandstillneedtodropmorethan5-8lbs, usingthe‘7DayFightPrepPlan’belowwillhelpguideyoumakeweigh-ins.
7DAYFightPrepPlan Thisplanshouldbestarted7daysawayfromweigh-ins.Usingothermethodsofcuttingweight,sauna/ steam/sweatsuits,etc.areuptoyourpreference.Keepthecarbohydratesaslowaspossibleandtrytoget yourcaloriesthroughproteinshake/meat/eggs.These7dayswillbeuncomfortable,frustrating,and painfulattimes,allthatma painfulattimes,allthatmattersismaki ttersismakingweight,r ngweight,refueling,then efueling,thendominating dominating WaterIntake
Drinkthismuchwater Drinkthismuchwatereachday eachdayinadditi inadditiontonormal ontonormalluidconsumption luidconsumption DayAmountType 11LiterNormal 2&33LitersNormal 46Liter 46LitersDisti sDistilled lled 58Liter 58LitersDisti sDistilled lled 66Liter 66LitersDisti sDistilled,Finisha lled,Finishallluidsby5 llluidsby5pm pm
FabianaBorgesbeforeweigh-insatthe2011Pan AmericanChampionships.FabianatrainedatJuggernaut goingintothePanAmsandwedesignedaprogramthat allowedhertograduallyloseweight6weeksleadingup totheChampionships.Sheinished2ndoverallinthe blackbeltdivision.
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Day1-5FoodMenu
LeanRedMeatwithsuggestedwaterconsumption,addproteinshakesandmorningshakeswhenneeded. Addingsodiumtoeachmealthisweekiscrucialtoallowingyourbodytostayinbalancewhileexcreting thewateryouareconsuming.
Day6
Nofooduntil8pmotherthanwaterandsmallwhey/caseinproteinservings.Yourpreferenceofcutting methodscanbeusedonthisevening.Ifyouhavetroublesweating,gettingintoasteamshowerwillhelp bringthewateroutofyou.Whenyouhityourtargetedweightorgetwithin2lbs.thenightbeforeyou weigh-in,youcanst weigh-in,youcanstopthecuttingm opthecuttingmethods.Prior ethods.Priortoweighi toweighingin,youca ngin,youcanspitout2 nspitout2lbs.ofweight lbs.ofweightifyou ifyou arehavingtrouble‘sweating’theextraweightoff,justgrabahandfulofyourfavoritehardcandy,geta spitcup,andtakecar spitcup,andtakecareofbusiness. eofbusiness. Dinner8pm
Item Item
QTY QTY
FiletMignon6ozwelldone Asparagus Asparagus 1to2cups 1to2cups Senokot(orequiv)2tabs,indatanypharmacydepartment BeforeBed
Item
QTY
Beef Jerky
Variable
Senok Senokot ot(or (ore equi quiv) v) 2tab 2tabss
Day7 UponWaking
Item Item
QTY QTY
Espresso Espresso
2to3 2to3shots, shots,no noadd additiv itives,a es,andn ndnor oregula egularcof rcoffee fee
**Nothingelseuntilweigh-in 83
AfterWeigh-InNutrition Becausethetimebetweenweigh-insandightvaryfromtournamenttotournamentthefoodtypes youselectpostweigh-inarecrucial.Ifyouhavetoweigh-inandstepdirectlyontothemat,cuttingas littlewaterweightaspossibleforweigh-insiscrucial.Ifthisisthecase,12-30oz.ofPedialyteshouldbe consumedimmediately,with20gramsofwheyhydrolysateandblendedrawoats(20-80gramsbasedon levelofstomachcomfort).Youneedsomethingquickandpackedwithnecessarynutrientsforthe metabolicdemandsofcombat.Ifyouhavehoursbetweenweigh-insandighting,2-3bottlesofPedialyte andasmallwheyhydrolysateproteinservingcanbeconsumedirst.Wait30-45minutesforyour stomachtosettle,thenstartintroducinglargeramountsofcarbohydratesandsolidfoodsintoyourbody, stopping90minutesbeforeyoubeginwarmingupsoyourCentralNervousSystemandAutonomic NervousSystemsarenotimpairedbydigestion.Asalways,avoidlowqualityfoodsandbreadsascarbs sources.Anothernoteforcompetitionday,avoidintroducinganything‘new’tothebody,thisincludes foodtypesyouhaven’trecentlyeatenandstimulants.Yourbody’senvironmentischaoticenoughwithout youintroducing‘SuperJacked35000’fortheirsttime.Caffeineandothersupplementsaregreatandaid inperformance,justmakesurethatyouhavehadaparticularsupplementinyourbodybeforesoyou knowhowyourbodyisgoingtoreact.Myfavoritesupplementsandtheirimpactonperformanceare listedbelow.Incorporatingisolatedsourcesofacertaincompound/vitamin/nutrientwillgreatly improveyourperformance,recovery,andbodycomposition.
Supplements a. Creat Creatin ine e i.
Noothersupplementhasbe Noothersupplementhasbeenscrutinize enscrutinizedandr dandresearche esearchedmoretha dmorethan n creatine,andtheresultsareveryconvincing:creatineworks.Creatineis theirstfuelsourceourbody’susewhenmovingexplosively,andcreatine isamajorplayerinrestoringATPlevelsinthemusclecell.Ourbody’s creatinestoresarelimited,muchlikeourATPstoresandmuchbe continuallyreplacedduringexercise. 2Creatineaidsinrecoveryand increasesstrengthgainsmadefromtraining.Understandthatcreatine doescausesomeweightgainandmenshouldanticipategaining5-10lbs ofwaterweightandwomenwillgain3-5lbsofwaterweight.Thisweight canbelostquicklyandshouldbefactoredintoyourplanningprocessas yourightapproaches. 84
b. Casein and Whey Protein i.
Thesesupplementswerediscussedindetailinthe‘Marconutrient Overview’sectionfortheirabilitytorebuildandrepairtissue.Casein proteinismuchslowertodigest(6-8hrs)thanwheyproteinandshould beusedasaneveningproteinsource.Manyclaimthatprotein supplementsarehardontheliver,orthatyoucan’tabsorbmorethan20 gramsofproteini gramsofproteininonesitting. nonesitting.Theseopinion Theseopinionsarejust sarejustthatandwith thatandwith properwaterconsumptionyouwillbesafe.
c. Fish Oil i. Discussed earlier, ish oils are a great source of necessary Omega 3’s and 6’s that are tough to get from your diet alone. Fish oil helps balance hormones and reduce inlammation, something that is crucial for ighters given the stress that various holds place on the joints and tendons. Servings for this range from 3-5 grams two times per day. d. Caffeine i. The three major sources of caffeine are coffee, energy drinks, and tea. Caffeine increases mental alertness, information retention, and muscle contraction eficiency (increased motor unit recruitment). Serving suggestions depend on your preexisting experience with caffeine. For those of you who never drink coffee, or any caffeine products, I recommend 300-400 mg of green tea extract/day just to gauge how your body will react, and a small (8 oz.) iced coffee at some point in the early or late afternoon. For those with more experience in handling the effects of caffeine, morning and early afternoon coffee would be great for this time period, one 8 oz. serving in the morning and one 8-12 oz. serving in afternoon. Energy drinks have a number of artiicial ingredients; I suggest avoiding these when possible. Make sure that you are getting proper nutrient replacement if you use caffeine, with the increased muscle contraction strength, you will require more nutrients to meet these demands, which creates a higher risk of muscle cramp.
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