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 power or endurance alone received’t lower 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 aspect of the key attributes wanted by fight athletes, together with power, flexibility, and endurance. The ultimate part is a month-long weight reducing program to assist put together for a struggle or match.
This can be a exercise preparation schedule for the month earlier than a struggle when a fighter must make weight. This system focuses on cardio to assist hold conditioning robust and to scale back weight if wanted. Extra cardio on off days at a coronary heart charge of 130-150 beats per minute is appropriate. The ultimate week is a lightweight week. The fighter's focus needs to be ending up any technical and tactical preparation and reducing weight if vital.
As soon as this system is finished, you’ll have achieved your foundational bodily wants, which you’ll be able to preserve whereas focusing in your talent from that time onward. Additionally, you will be capable to prep for competitors efficiently, together with getting right down to the burden you want to be at.
If you wish to study extra about this program, you may learn the complete clarification right here.
