Jacked Jitsu
Jiu Jitsu, WrestlingA complete 12 week programme building on the work of Jacked Jitsu 1
Contains 3 sessions per week, with detailed recommendations for all the physical qualities that underpin healthy and effective grappling performance:
Speed, strength, power, muscle mass, mobility, conditioning, injury prevention, you name it!
But this time the exercises and intensity are taken up a notch, to build on the progress you've made over the previous 3 months with Jacked Jitsu 1
1 sessions per week
Must use App app to view and log training
Program Training
A1
Linear Squat Jump
2 x 10 @ 3
A2
Forward + Backward Pogo
2 x 10 @ 3
A3
SL Extensive MB Slam
2 x 5 @ 3
B1
DB Lunge Jump
2 x 6 @ 3
B2
Clapping Push-Up
2 x 6 @ 3
C1
Zercher RDL
5 x 3 @ 7
C2
Military Press
5 x 3 @ 7
D1
Barbell Row
2 x 15 @ 7 lb
D2
Cable Facepull
2 x 15 @ 7
D3
Leg Extension
2 x 15 @ 7 lb
E1
Hammer Curl
1 x 50 @ 4
E2
Wrestler bridge Holds
1 x 20
F
Airdyne
1 x 0:20 @ 15
A1
Linear Scissor Jump
2 x 10 @ 3
A2
Linear Hop and Stick
2 x 10 @ 3
A3
SL Extensive Side Toss with pause
2 x 5 @ 3
B1
Hands Elevated Explosive Inverted Row
2 x 6 @ 4
B2
Barbell twist with foot switch
2 x 6 @ 4
C1
Weighted Pull Ups
5 x 3 @ 7
C2
Back Extension
5 x 3 @ 7
D1
Goblet Curtsy Lunge
2 x 15 @ 7
D2
Incline DB Bench Press
2 x 15 @ 7
D3
Lying Cable Hip Flexion
2 x 15 @ 7
E1
Dips
1 x 50 @ 4
E2
Farmers carry
1 x MAX @ 4
F
Rower
1 x 0:20 @ 7
A1
Extensive Power Step Up
2 x 5 @ 3
A2
Linear Bound and Stick
2 x 5 @ 3
A3
SL extensive OH Toss w pause
2 x 5 @ 3
B
DB Push Press
2 x 6 @ 4
C
KB swings
2 x 6 @ 4
D1
Front Squat
5 x 3 @ 7
D2
Bench Press
5 x 3 @ 7
E1
Lat Pull Down
2 x 15 @ 7
E2
DB Shrug
2 x 15 @ 7
E3
DB Single Leg Hip Thrust
2 x 15 @ 7
F1
Machine Flies
1 x 50 @ 4
F2
Prone Y Hold
1 x MAX @ 4
G
Stationary Bike
1 x 0:20 @ 7
