romanjiujitsu
Jiu Jitsu, Combat Sports4 Day Upper Lower Split + Conditioning and Grip Training
This is a 4 day split - You train upper body and lower body on different days
(Suggested Days) Monday - Upper A, Tuesday Lower A, Thursday Upper B, Friday Lower B
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
1 sessions per week
Must use App app to view and log training
Program Training
A
Gripper Tool
A
Bench Press
2 x 8
B
Pec Dec
2 x 8
C
Lat Pulldown
2 x 8
D
Chest Supported Row
2 x 8
E
Single Arm Cable Pushdown (Wrist Cuff)
1 x 8
F
DB Preacher Curl
2 x 8
G
Machine Shoulder Press
1 x 8
H
DB Lateral Raise (Chest/Back Supported)
2 x 8
A
Dead Hang
@ 0:30
A
Hack Squat
2 x 8
B
Seated Hamstring Curl
2 x 8
C
Hip Thrust Machine
1 x 8
D
Seated Calf Raise
2 x 8
E
Adductor Machine
2 x 8
F
Cable Crunch
2 x 8
A
Assault Bike
10 x 00:30 @ 00:30
A
Seated Machine Row
2 x 8
B
Weighted Pull Ups
2 x 8
C
Incline Dumbbell Press (Elbow Tucked)
2 x 8
D
Upper Chest (Low to High) Cable Fly
1 x 8
E
Seated Machine Shoulder Press
1 x 8
F
Barbell Curl
2 x 8
G
Weighted Dip (Tricep Focus)
2 x 8
A
DB Farmer's Walk
@ 00:60
A
Stiff Leg Smith Deadlift
2 x 8
B
Leg Extension
2 x 8
C
Leg Press
1 x 8
D
Standing Calf Raise Machine
2 x 8
E
DB RDL
2 x 8
F
Adductor Machine
2 x 8
G
Hanging Leg Raise
2 x 8
A
Stairmaster
1 x 30:00
