BJJ & MMA Exercises: Cycle 5 (Weight Chopping) – Week 1
Coaching for fight sports activities like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires an amazing breadth of attributes. Not like a powerlifter or a marathon runner, specializing in energy or endurance alone gained’t minimize it. You must develop all of it.
There are three exercises per week. Plan on a taking a minimum of one relaxation day between every exercise.
Week 1, Day 1
Dynamic heat up
Roadwork, treadmill, or elliptical 60 minutes at 150 bpm
Foam roll
Stretch
Monitor weight: Carry on observe for weigh in
Week 1, Day 2
Dynamic heat up
Squat 3 x 7 with 10 rep max
Pull up 3 x 5 with 7 rep max
Overhead press 3 x 5 with 7 rep max
Roadwork, treadmill, or elliptical 60 minutes at 150 bpm
Foam roll
Stretch
Monitor weight: Carry on observe for weigh in
Week 1, Day 3
Dynamic heat up
Roadwork, treadmill or elliptical 60 minutes at 150 bpm
Foam roll
Stretch
Monitor weight: Carry on observe for weigh in
Extra data on the BJJ/MMA Coaching Program
Throughout every part of this 12 months lengthy MMA/BJJ conditioning program, we’ll cowl every side of the most important attributes wanted by fight athletes, together with energy, flexibility, and endurance. The ultimate part is a month-long weight slicing program to assist put together for a battle or match.
It is a exercise preparation schedule for the month earlier than a battle when a fighter must make weight. This system focuses on cardio to assist hold conditioning robust and to cut back weight if wanted. Extra cardio on off days at a coronary heart fee of 130-150 beats per minute is suitable. The ultimate week is a light-weight week. The fighter's focus ought to be ending up any technical and tactical preparation and slicing weight if essential.
As soon as this system is completed, you’ll have achieved your foundational bodily wants, which you’ll be able to keep whereas focusing in your ability from that time onward. Additionally, you will be capable of prep for competitors efficiently, together with getting all the way down to the load it’s essential to be at.
If you wish to be taught extra about this program, you possibly can learn the complete clarification right here.
