Jiu-Jitus and Jacked The program to get the most out of your Jiu-Jitsu game It is here to build capacity and power through your rolls. Become the bigger, stronger, faster version of you. With that being said it is also a program build on training smart. Better is better, more isnt better. Just like with your technique details matter. 1% better everyday. This program is not to replace your jiu jitsu training but to compliment it.
Soft Tissue Circuit
A
Choose 3 to complete: 1. Golf Ball on bottom of feet 2. Roller or Peanut on Calves / Shins 3. Roller or LAX ball on Glutes 4. Roller or ball on Low Back (QL) 5. Peanut on T-spine 6. LAX ball on Neck / Upper Traps 7. LAX Ball on Pecs / Lats 8. Roller or Ball on Hamstrings / IT Band 9. Roller or Ball on Quads / Adductors 10. Roller or Ball on Forearm / Triceps
Turf Dynamic Warmup
B
Reverse Lunge w/OH Reach 1 x 10 yards Lateral Lunge 1 x 10 yards Elbow to Ankle w/Rotation 1 x 10 yards Walking Sumo Squats 1 x 10 yards pvc dislocates x 10
C1
Max Effort Broad Jump
3 x 1
C2
Sprint
3 x 15
D1
Romanian Deadlift
4 x 5
D2
KB gorilla row
4 x 5
D3
Perp Split Stance MB Scoop
3 x 10
E1
DB Lateral Step up with Heel tap
3 x 5
E2
Close Grip Push-Up
3 x 5
E3
TK Anti-Rotation
3 x 10
Recovery
F
Recovery Circuit
Choose 3 to complete: 1. Tempering on bottom of feet 2. Tempering on Calves 3. Tempering on Glutes / Hamstrings 4. Tempering on Low Back / T spine 5. Tempering on Pecs / Bis / Tris 6. Tempering on Quads / Adductors 7. Tempering on Forearms
A
Sumo Squat Series
3 x 3
B1
Ankle Flips
2 x 10
B2
Tuck Jumps
2 x 10
B3
Split Squat Jumps
2 x 10
C
Sprint
10 x 1 @ 15
D1
5 Cone-Tri Shuffle
3 x 2
D2
5 Cone - 360
3 x 2
E
300's
2 x 1
Soft Tissue Circuit
A
Choose 3 to complete: 1. Golf Ball on bottom of feet 2. Roller or Peanut on Calves / Shins 3. Roller or LAX ball on Glutes 4. Roller or ball on Low Back (QL) 5. Peanut on T-spine 6. LAX ball on Neck / Upper Traps 7. LAX Ball on Pecs / Lats 8. Roller or Ball on Hamstrings / IT Band 9. Roller or Ball on Quads / Adductors 10. Roller or Ball on Forearm / Triceps
Active Prep
B
Dead Bug - Ipsilateral - 1 x 5 each side SL Glute Bridge - 1 x 5 each side Quadruped Thoracic Rotations - 1 x 8 each side Yoga Pushup - 1 x 5 Reverse Lunge - Lateral Lunge 1 x 3 each side Pillar Skips - Lateral - 1 x 10 yards each side
C1
Rollout w/Foam Roller
3 x 8
C2
Lateral Sled Drag
3 x 15
D1
Multi - Directional Hurdle Jumps
3 x 3
D2
Split Stance MB Slam
3 x 6
E1
Lateral Bear Crawl
3 x 10
E2
Cossack Squat - Kettlebell
3 x 10
F1
Glute Bridge
3 x 5
F2
HK SA Row - Band
3 x 20
Recovery
G
Recovery Circuit
Choose 3 to complete: 1. Tempering on bottom of feet 2. Tempering on Calves 3. Tempering on Glutes / Hamstrings 4. Tempering on Low Back / T spine 5. Tempering on Pecs / Bis / Tris 6. Tempering on Quads / Adductors 7. Tempering on Forearms
A1
Sumo Squat Series
3 x 3
A2
90/90 Hip Switch
3 x 3
A3
Inchworm
3 x 3
Capacity
B
Squat Jumps x 10 Spiderman plank x 10 each side push up to down dog 10 - 1 rep rest 30 seconds repeat decreaseing push up to down dog by 1 rep each set example round 2 = 9 round 3= 8 continue until you get to 1 squat jumps and planks stay the same
C1
Super Quad Stretch
2 x 1:00
C2
Foam Roll
1 x 5:00
Soft Tissue Circuit
A
Choose 3 to complete: 1. Golf Ball on bottom of feet 2. Roller or Peanut on Calves / Shins 3. Roller or LAX ball on Glutes 4. Roller or ball on Low Back (QL) 5. Peanut on T-spine 6. LAX ball on Neck / Upper Traps 7. LAX Ball on Pecs / Lats 8. Roller or Ball on Hamstrings / IT Band 9. Roller or Ball on Quads / Adductors 10. Roller or Ball on Forearm / Triceps
Active Prep
B
Dead Bug - Ipsilateral - 1 x 5 each side 90/90 Hip Switch- 1 x 5 each side Quadruped Thoracic Rotations - 1 x 8 each side Yoga Pushup - 1 x 5 Reverse Lunge - Lateral Lunge 1 x 3 each side Pillar Skips - 2 x 10 yards
C1
Lateral Bound
3 x 10
C2
TK MB Shot Put
3 x 10
D1
Sumo Deadlift - Barbell
5, 5, 3, 3
D2
Split Stance SA Press - Landmine
3 x 10
E1
DB Reverse Lunge
4 x 10
E2
Plank - 3 Point
4 x 20
F
Athlete Choice
1 x 10:00
Recovery
G
Recovery Circuit
Choose 3 to complete: 1. Tempering on bottom of feet 2. Tempering on Calves 3. Tempering on Glutes / Hamstrings 4. Tempering on Low Back / T spine 5. Tempering on Pecs / Bis / Tris 6. Tempering on Quads / Adductors 7. Tempering on Forearms
A
Yoga for Recovery 2
Director of Strength and Conditioning/ Renzo Gracie Morgantown I have been fortunate to work with athletes of all levels from 8 to 80. From seasoned Pros to first time rec players. Everyone can train; Training and learning never stop. Consistency is key.
Trust those who have skin in the game and train and compete everyday.
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