Welcome to week two of the training plan.

Each week, I’m going to post a training plan for the week, with five workouts of varying levels of intensity. Give it a go and let me know how it goes for you. Comment below if you have any questions.

Instructions

Warm-up before all workouts,  use cool-down routine afterwards

Use correct technique for all exercises. Do not sacrifice form for intensity.

Fitness Level

Complete the following days depending on your fitness level;

• Low: Day 2, 3 and 5
• Intermediate: Day 1, 2, 3 and 5
• Advanced: Day 1-5

Training Load

• Red – High (H)
• Orange – Moderate (M)
• Green Low (L)

Day 1: 300 Jiu Jitsu Workout (H)

Full demo

Always focus on technique over intensity. Keep intensity low.

Intro Explanation: 0:04
8 Exercises, (can be modified as you see fit)
1-3 Rounds
Rest as Needed

Exercise List:
1. Tech. Stand up x 50
2. Jump Back – Push Up x 25
3. Bicycle Sit Up x 50
4. Shoot In x 25
5. Split Squat x 25ea side
6. Hand Spin x 25
7. Sprawl x 50
8. Sit out x 25
TOTAL: 300 Reps

COOL DOWN

Day 2: BJJ Solo Drill Training

BJJ Solo Drill Training Video

1min BJJ Movements
1. Technical stand-up
2. Front Get-up
3. Fw/Bw Roll
4. Hip Escape Drill
5. Butt Scoot
6. Side Winder Crunch
7. Alternating Leg Raise, Double leg Raise, Leg Openage
8. Bridge Left and Right
9. Single Leg Bridge
10. Leg Circles
11. Hip Lift
12. Hip Lift Triangle
13. Sit-out Variations

TABATA INTERVAL TRAINING 
20sec work – 10sec rest
#1 Level Change
#2 Down Block
#3 Hand Spin
#4 Sprawl
#5 Shoot & Sprawl

Each drill is completed 2x
Total time: 5min

1min Mobility Movements
1. Roll Back to Modified Hurdler 17:20
2. Roll Back to V-Sit Side Stretch 18:20
3. Roll Back to V-Sit Chest to Floor 19:20
4. Hip Stretch Variations 20:20
5. Side Roll Variations 21:21
6. Mountain Climber x 10, Groiner x10, Knee Tuck x10 22:07

Day 4: Circuit Training

WARM-UP

Each exercise is 1 minute long, with 15 sec for transitions. Complete 2-3 rounds Allow 2 min between rounds

1. Backward Lunge
2. Jump Back – Push Up
3. Pike Up
4. Sit-outs
5. Swim Push-ups

COOL DOWN

Day 5: BJJ Solo Drills

Video Demo

1. Technical Stand-up
2. Rock to Combat Base
3. Backward Roll to Half Guard Pull
4. Rocking Guard
5. Butt Scoot
6. Bw/Fw Hip Escape
7. Rocking to the Hand
8. Rocking to the Hand – Hip Extension
9. Rocking to the Hand – Step Over
10. Sidewinder
11. Double Leg Raise
12. Alternating Leg Raise
13. Criss-cross legs
14. Leg Circles
15. Hip Escape for Guard Retention
16. High Step Sit Through
17. Bridging
18. Bridge Escape to the Knees – Tuck leg Under
19. Hip Extension
20. Triangle Drill
21. S-Position Stretch Variations
22. Around the World
23. Cobra-Child-Lizard
24. Hand Spin

Exercises

• Bodyweight Squats 20-30 reps
• Push-ups AMRAP
• 1 Leg RDL 10 reps each leg
• Plank 1-2 min

Stretch Routine

Have a Guinness!

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