Labyrinth Jiu Jitsu
Jiu Jitsu, Martial Arts, Combat SportsThis program was designed to help build a basic level of strength and conditioning for a beginner in Jiu Jitsu. The program has 3 lifting sessions, 3 Jiu Jitsu days, and 1 active recovery day each week. Once the program is over, you can start the program over every 6 weeks with heavier weight or work into another training program.
3 sessions per week
Must use App app to view and log training
Program Training
A
Active Recovery
1 x 30:00
A
Dynamic Stretch
B
Goblet Squat
3 x 6
C1
Push-Up
3 x 10
C2
Glute Bridge
3 x 10
D1
Seated Row
3 x 6
D2
Clamshell
3 x 15
E
Static Stretch
A
Jiu Jitsu Fundamentals Class
B
Static Stretch
A
Dynamic Stretch
B1
DB Bench Press
3 x 6
B2
Lat Pulldown
3 x 6
C1
Roman Chair Leg Raises
3 x 10
C2
Stir the Pot
3 x 10
D
Cardio
1 x 20:00
E
Static Stretch
A
Jiu Jitsu Fundamentals Class
B
Static Stretch
A
Dynamic Stretch
B
Stiff Leg Deadlift
3 x 6
C1
DB Arnold Press
3 x 6
C2
1-Arm DB Row
6 x 6
D1
Walking Lunges
3 x 10
D2
Plank
3 x 0:20
E
Static Stretch
A
Jiu Jitsu Fundamentals Class
B
Open Mat
C
Static Stretch
