romanjiujitsu
Jiu Jitsu, Combat Sports3 Day Full Body Split + Conditioning and Grip Training
This is a 3 day split - You train your full body on 3 different days
(Suggested Days) Monday, Wednesday, Friday
A generalized program designed to build muscle and increase strength for anyone, regardless of skill level . SPECIFIC intention in mitigating fatigue through a science/evidenced based approach to volume, rep ranges, exercise selection, intensity.
Exercise Selection and Resistance Profiles have been carefully chosen to hit the entire body to build a strong, well rounded athlete. In addition, no fancy exercises or high barrier to entry skills are included. It's easy to pick up the program and get to work straight away.
This means you can TRAIN HARDER for your sport. You are an athlete first after all.
Progessive Overload is the name of the game and it is explained in depth how to progress on this program in a comprehensive HOW-TO GUIDE. Technically, if you are progressing, you can run this program indefinitely. If you want a more custom approach with your specific goals in mind, consider hiring Roman for 1 on 1 Coaching.
IMPORTANT HOW TO GUIDE:
https://docs.google.com/document/d/1M4azGuueKkwBlYLOaoTpPXM7cPywh-xhTHVEe0yRo5Q/edit?usp=sharing
0 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
2 x 8
B
Single Arm Cable Pushdown (Wrist Cuff)
1 x 8
C
Lat Pulldown
2 x 8
D
DB Preacher Curl
1 x 8
E
Machine Shoulder Press
1 x 8
F
Hack Squat
1 x 8
G
Hamstring Curl
1 x 8
H
Hip Thrust Machine
1 x 8
I
Seated Calf Raise
1 x 8
J
Adductor Machine
1 x 8
A
Gripper Tool
A
Assault Bike
10 x 00:30 @ 00:30
A
Stiff Leg Smith Deadlift
2 x 8
B
Leg Extension
1 x 8
C
Leg Press
1 x 8
D
Standing Calf Raise Machine
1 x 8
E
Smith RDL
1 x 8
F
Lying Cable Lateral Raises
2 x 8
G
Pec Dec
1 x 8
H
Chest Supported Row
2 x 8
I
Weighted Dip (Tricep Focus)
1 x 8
J
Barbell Curl
1 x 8
K
Hanging Leg Raise
2 x 8
A
Dead Hang
@ 0:30
A
Stairmaster
1 x 30:00
A
Seated Machine Row
1 x 8
B
Weighted Pull Ups
1 x 8
C
Incline Dumbbell Press (Elbow Tucked)
2 x 8
D
Preacher Curl Machine
1 x 8
E
Straight Bar Cable Pushdown
1 x 8
F
Seated Machine Shoulder Press
1 x 8
G
Pendulum Squat
2 x 8
H
Lying Hamstring Curl
1 x 8
I
Barbell Hip Thrust
1 x 8
J
Cable Crunch
2 x 8
K
Adductor Machine
1 x 8
A
DB Farmer's Walk
@ 00:60
