ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Phase 1Goals: Improve Jiu-Jitsu through improved strength and strength endurance.12+ week mesocycleNot competition prep. should be able to do this program without impacting sport training.NOT INTENDED TO BE HARD. principle of minimum neccesary volume.
2
3
Workout A1x202-3/Week lift2-3+ times a week jiu jitsuMobility 2-3 times per week
supplimental cardio 2-3x - 30-60 minutes goal HR 120-150. This is really slow. Should be able to easily converse. Treadmill at a high incline and just walking is great for this. Progress to harder conditioning if resting HR in low 60s. Never sacrifice jiu-jitsu for conditioning.
4
5
1x20 programs are simple starter strength training programs, intended for people with minimal strength background and athletes who have to practice their sport concurrently.The goal is to start off slow and gain slow without accumultaing fatigue that would make it difficult to perform your sport. They improve max strength and allow for some hypertrophy, as well as a dense capillary network and strong tendons to set up future success. That means low weight done with good technique.The goal is to get the whole thing down in ~30-45 minutes and not be tired after, just moving the needle a little with every session. Jiu jitsu is still the primary focus. I could get you strong much faster, but your jiu-jitsu would suffer.Week 1 - Just learn all the excercises and feel it out. Nothing should be difficult. Pick a weight that you can do 12 easy technical reps with, then 16 next session, then 20+ going forward. Week 2-12 - Increase single joint excercises by the lowest amount possible if you get at least 22 reps. Keep the weight the same if you get less. Increase multijoint excercises if at least 20 reps completed with good formEventually you won't improve session to session. If you fail to get 20+ 3 times, keep weight the same and reduce goal to 14 reps. Resume previous progression scheme.Some excercises are difficult to load and escalate. Many dumbbells excercises are a good example, since you can usually only make 10 pound jumps. Go to 24 reps, and then progress as normal.
6
7
Warm UpExcercisesCompoundSingle Joint
8
5 min excercise bike or treadmillCompounds firstDumbell Bench progressing to barbellTricep extension, standing with rope or lying "skull crusher"
9
Moving planks, quadruped seriesOrder doesn't matter, I tried to group themBarbell Single Leg Squat, consider goblet squats as well. Progress to barbell back squat if ankle mobility allows. Standing DB curl
10
Neck circles, shoulder circles, hip circles, lungeDeadlift, conventional or sumoBarbell Shrug
11
Barbell Bent over RowLeg extension machine
12
Good Morning, progress to romanian deadliftHamstring curl machine
13
Barbell overhead PressDumbbell rear delt flye
14
Lat pulldown, various bars45 degree back extension with twist
15
Calf Raise Machine
16
Toe raise with heel on plate
17
Hanging leg raise
18
Reverse russian twist progress to landmine twist when you can't add more weight
19
Spread eagle sit up
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100