Jacked Jitsu
Jiu Jitsu, Wrestling39 week programme
Contains 3 sessions per week, with detailed recommendations for all the physical qualities that underpin healthy and effective grappling performance
Made up of 3 phases
1 sessions per week
Must use App app to view and log training
Program Training
A1
Extensive Squat Jump
2 x 5
A2
Extensive Pogo
2 x 10
A3
Single Leg Extensive MB Slam (with pause)
2 x 5 @ 11.02 kg
B1
Drop Catch KB Lunge Jump
2 x 5 @ 3
B2
Hands Elevated Power Push Up
2 x 5
C1
Paused RDL
2 x 5 @ 5
C2
Paused Military Press
2 x 5 @ 5
D1
Ring Rows
2 x 10
D2
Ring Face Pull
2 x 10
D3
Lying Leg Curl
2 x 10
E1
Seated Incline DB Curls
1 x 50 @ 3
E2
Wrestler bridge
1 x 50
F
Airdyne
1 x 15:00 @ 5
A1
Extensive Scissor Jump
2 x 5
A2
Extensive SL Pogo
2 x 10
A3
SL Extensive Side Toss with pause
2 x 5
B1
Hands Elevated Explosive Inverted Row
2 x 5 @ 3
B2
Barbell Power twist
2 x 5 @ 4
C1
Assisted Chin up
2 x 5 @ 5
C2
DB Decline sit up
2 x 5 @ 5
D1
Lateral DB Squat
2 x 5 @ 6
D2
Assisted Dip
2 x 10 @ 6
D3
Lying Cable Hip Flexion
2 x 10 @ 6
E1
Tricep Pushdown
1 x 50 @ 3
E2
Bar Hang
1 x 2:00
F
Stationary Bike
1 x 15:00 @ 5
A1
Extensive Power Step Up
2 x 5
A2
Extensive Lateral Bound
2 x 5
A3
Extensive OH toss with pause
2 x 5 @ 11.02 kg
B1
KB Push Jerk
2 x 5 @ 3
B2
KB Snatch
2 x 5 @ 3
C1
Front Squat with Pause
2 x 5 @ 5
C2
Paused Bench Press
2 x 5 @ 5
D1
Single Arm Cable Pull down
2 x 10 @ 6
D2
Barbell Upright Row
2 x 10 @ 6
D3
SL Machine hip thrust
2 x 10 @ 6
E1
DB Chest Fly
1 x 50 @ 3 lb
E2
Bent Over Rear Delt Fly
1 x 50 @ 3
F
Cross Trainer
1 x 15:00 @ 5
