BJJ Homework

BJJ BASICS

Okay, I’m gonna keep this to the point and use basic terminology so nobody gets confused here…besides, it’s the basics. Imagine you’re brand new to BJJ, and your first lesson is over deep half guard. You’re freaking out, wondering where the break falls, shrimps, and basic holding positions come in. They don’t, we’re already past that and there is no need to turn back.

This is the reality of the fitness industry and an everyday reality in the gym. As BJJ athletes we understand the importance of technique and the thousands of reps it takes to make those moves natural as well as efficient. But, when it comes to our strength and conditioning, we fail to use our intelligence over our ego. My point here – You earn the right to progress in every art form and strength is no different than BJJ.

Here is your first homework assignment. Over the next few weeks I want you to take a break from your consistent routine (hopefully) and test, practice, and groove these exercises below.

Warm Up – This should be done daily even up to 2-3 times per day.

Start with a Mobility Play Session.. Literally spend 10 minutes playing and creating mobility and joint integrity throughout the body. Walk, crawl, roll, stretch, find positions that feel tight, stay in them and breathe.

Next, proceed to 3×5 of the following exercises to finish your warm up:

-Prying Goblet Squat – Pause in the hole and use your elbows to pry open your hips and create more room. (Done with a light KB)

-Adducted Glute Bridge – Feet together with a pillow or yoga block between knees. Squeeze

knees and gluteus tight.

-Tall Kneeling KB Halo – Perform 5 circles each way.

Now it’s time for your special exercises outlined below. Practice grooving these exercises daily in any order, verging loads, tempos, etc. Strength is a skill that must be mastered and now you owe it to yourself to partake in the correct steps to achieve mastery.

A-   Goblet Squat

B-   Bottoms Up KB Presses

C-   Bottoms Up KB Front Squats

D-   Kettlebell Swings

E-    Kettlebell Turkish Get Up

Perform sets with maximum tension, and full contraction of each muscle. Practice linking the breath with every movement as you would in a playful roll. Your goal is to become in tune with your body, its breath, asymmetries, and activate the areas of your body you naively have put on hold for so long. A common question you may ask yourself is “why am I doing this?” Well, that answer will come soon enough if you stick with it…but for starters take a look at these exercises and listen to some of the positives that will come from practicing them regularly.

-Improved Mobility

-Improved and more activated core. (Translating to better core stability)

-Improved grip strength

-Increased Hip Power

-Shoulder Stability through multiple planes

-Lat and Rhomboid activation

-Better understanding of your squatting and pressing groves

-Increased anaerobic/aerobic conditioning

I can go on and on but the thing I like the most is the chance for injury is decreased throughout this simply by the exercise selection.

JIU-JITSU COKE

I promise if you master these exercises you will feel an increase in your BJJ game as well as the longevity and well-being of your body. As Rafael Lovato Jr. and I  talk about all the time, your strength and conditioning should be increasing your longevity on the mats, if it’s holding you back because of injury, fatigue, or taking up to much of your time, then you my friend are not winning in the end. For a better understanding of these exercises and/or a movement screen I suggest looking up a nearby SFG Instructor for help. www.strongfirst.com

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Contact me for help, Osss

Green Strength Training Week For Your Viewing Pleasure

Building a solid base is key in BJJ as I am learning more and more about each day. However the base in strength and conditioning is equally the same as far as importance. Strength is a skill, a mastery of tension – movement, and should be expressed whenever – wherever with aesthetically pleasing form. Here is my last weeks training and keep this in mind…

-was I sore? Yes, but my movement was on point so it was muscular soreness in the correct area.

-did I foam roll? Rarely, I believe its a nice placebo effect but the real warm up comes from joint mobility.

-did I use #herbalife 24 series? Ummm NO. My body is something I respect so I put real food and nutrients in it.

-were my workouts exhausting and leaving me feeling like I was in the finals of the crossfit games? Never, I managed fatigue. That is a skill in itself just like strength.

-was this my only exercise? No, I trained BJJ 3 days, and most every day did at least 100 extra swings, handstands, pull ups crawling, cross crawls, etc. I “grease the groove” throughout the day.

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Day 1 – Sunday

1- Deadlift 415lb 12×1 (60sec rest)

2- Green Strength Special Deadlift 415lbs 3×1

3- Heavy Kettlebell Single Arm Rows 5×3-5/arm w/ 106lb & 150lb

4- 10 Rounds of

-5 Handstand Push Ups from deficit

-5 150lb KB Swings

-5 18lb Tactical Pull Ups

5- 10×10 Power Swing 53lbs

 

Day 2 – Monday

1- Squat Safety Squat Bar 6×2 275lbs

2- Bench Press Close Grip 6×2 225lbs

3- SSB Squat 3×8 215lbs

4- Close Grip Bench 3×8 185lbs

5- 10×10 Power Swings 70lbs

 

Day 3 – Tuesday

1- Deadlift 425 10×1 (60sec rest)

2- Green Strength Special Deadlift 3×1 425lbs

3- Barbell Rows 225lbs 5×3

4- Military Press 175 3×3

5- 8 Rounds of

-5 HSPU

-5 26lb Pull Ups

-5 150lb KB Swing

-5 80lb Ball Shoulders

 

Day 4 – Wednesday

1- Squat Safety Squat Bar 6×6 275lbs

2- Bench Press Close Grip 6×6 225lbs

3- Safety Squat Bar Pause squats 10x various reps (1-3). When did singles paused for close to 10sec, 6 for doubles, 4 for tripes

4- 4 Rounds of

-25 BW Squats

-10 Janda Sit Ups

-25 Ring Push Ups

 

Day 5 – Thursday

1- Deadlift 435 10×1 (60sec rest)

2- Single Arm Deadlift 10×1/hand 203lb Bell

3- 8 Rounds of

-5 HSPU

-5 18lb Chin Ups

-5 80lb Med Ball Shoulders

-5 Beast Swings

 

Day 6 – Friday

1- Safety Squat Bar Squat 6×2 275lbs

2- Close Grip Bench 6×2 225lbs

3- DBL Kettlebell Front Squat 4×8 70lbs

4- DBL Kettlebell Press 4×8 62lbs

5- TGU 5/side 53lbs

6- 50 Rope Pull Ups

7- 1hr Walk through downtown OKC and H&8th.

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Well there you have it, a week in the training life of me. As a bonus I am going to list my two go-to meals.

1- Steak and Eggs

-10oz Grassfed Steak (fattier the better)

-8 Eggs (Whole)

-Peppers and Mushrooms mixed in eggs

-Cook it all in grassed butter

YUM!

2- Green Strength Stir Fry 

-1lb REAL CHICKEN BREAST

-3-4 stalks of broccoli mixed with peppers, mushrooms, sprouts (anything veggie), cooked in grassed butter

-2 cup of white rice or cilantro and lime rice from whole foods.

-1 large avocado

-Pico de Gallo

-Stir Fry it all up with the butter an mix it all together in a LARGE bowl.

There ya go!

Got Any Questions? Let me know!

Russian Squat Cycle

Hartle's Gym

Your bigger squat is here!

Week Monday Wednesday Friday
Week 1 80% (6×2) 80% (6×3) 80% (6×2)
Week 2 80% (6×4) 80% (6×2) 80% (6×5)
Week 3 80% (6×2) 80% (6×6) 80% (6×2)
Week 4 85% (5×5) 80% (6×2) 90% (4×4)
Week 5 80% (6×2) 95% (3×3) 80% (6×2)
Week 6 100% (2×2) 80% (6×2) 102-105% (new max)

Simple, Brutal, Effective!

I have always had a lot of success with this program as long as your honest with your max and honest with the integrity of each lift.

Bellow is two variations of assistance exercises I like to pair with this program for best results. Each day is usually started with several goblet squats, and turkish get ups each side as warm up.

Alternate between day A & B each workout.

A- After the main squat is done begin the following 

2a- DBL Kettlebell Reverse Lunge 3×6/leg

2b- DBL Kettlebell Swing 3×10

2c- Hanging Leg Raise 3×10

B- After the main squat is done begin the following 

2a- Barbell Farmers Walk (single arm) 3x1min/side

2b- Barbell RDL 3×6

2c- Ab Wheel 3×10

Simple and effective

 

Have a question about this? Let me know

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Kettlebell Swing Program | 60min a week + No excuses

This program will only take 20 mins of your day, 3 times per week, total weekly commitment, 60 minutes!

Can you find time for that?

I would suggest you set your alarm to get up 20 mins earlier and get it done!

You will feel great and be more productive, I guarantee it!

Before we go any further I want to disclose that this program is not one of my own, its just one program from the tons of awesome programs in Geoff Neuperts kettlebell burn.

Geoff is a Master SFG instructor and has written some of the best kettlebell programs in existence!

You can check out Kettlebell Burn right here!

So, like what you are hearing? Lets check out the program!

  • Two-hand swings—20 minutes each day, 3 days per week.
  • Total time commitment: 60 minutes per week.
  • Total number of workouts: 26.
  • Use a medium-sized kettlebell.
  • Set your timer for 20 minutes.

Workout 1: 8 reps top of the minute.
Workout 2: 9 reps top of the minute.
Workout 3: 10 reps top of the minute.
Workout 4: 11 reps top of the minute.
Workout 5: 12 reps top of the minute.

Workout 6: 10 reps top of the minute.
Workout 7: 11 reps top of the minute.
Workout 8: 12 reps top of the minute.
Workout 9: 13 reps top of the minute.
Workout 10: 14 reps top of the minute.
Workout 11: 15 reps top of the minute.

Workout 12: 13 reps top of the minute.
Workout 13: 14 reps top of the minute.
Workout 14: 15 reps top of the minute.
Workout 15: 16 reps top of the minute.
Workout 16: 17 reps top of the minute.
Workout 17: 18 reps top of the minute.

Workout 18: 16 reps top of the minute.
Workout 19: 17 reps top of the minute.
Workout 20: 18 reps top of the minute.
Workout 21: 19 reps top of the minute.
Workout 22: 20 reps top of the minute.

Workout 23: 18 reps top of the minute.
Workout 24: 19 reps top of the minute.
Workout 25: 20 reps top of the minute.
Workout 26: 21 reps top of the minute.

So just to break it down even further, set your timer to beep every minute, when it beeps do the amount of reps (swings) prescribed and then set the bell down and rest for the remainder of that minute. This goes on for 20 mins. Simplicity at its best. Don’t be fooled into thinking this is easy though, its only 20 mins but when you get into week 20 and beyond you will be working very hard!

 

Have a questions about this? Let me know

 

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Primal Strength Program – Warriors Only!

Primal Strength Program – 6 Weeks

-Training 6 days per week

-3 Squat / Close Grip Press Days

-3 Deadlift / Gymnastics Days

Prerequisites

-Must have an honest clean 1 rep max number for bench, squat, and deadlift. If you don’t or are a novice I suggest working up to a 4 rep max in each exercise and use this nu,her as your 1 rep max for the program. Be smart, we wanna train FOREVER.

-On the ladders make sure to switch them up to ensure you don’t get bored. Always aim for quality over quantity.

TECHNIQUE – QUALITY – TECHNIQUE – QUALITY

Squat/Bench Progressions

Wk 1 – Day 1 80% 6×2, Day 2 80% 6×3, Day 3 80% 6×2

Wk 2 – Day 1 80% 6×4, Day 2 80% 6×2, Day 3 80% 6×5

Wk 3 – Day 1 80% 6×2, Day 2 80% 6×6, Day 3 80% 6×2

Wk 4 – Day 1 85% 5×5, Day 2 80% 6×2, Day 3 90% 4×4

Wk 5 – Day 1 80% 6×2, Day 2 95% 3×3, Day 3 80% 6×2

Wk 6 – Day 1 100% 2×2, Day 2 80% 6×2, Day 3 102-105% x1

Deadlift Progression

Wk 1 – Day 1 60%% 12×1, Day 2 62.5% 10×1, Day 3 65% 8×1

Wk 2 – Day 1 62.5% 12×1, Day 2 65% 10×1, Day 3 67.5% 8×1

Wk 3 – Day 1 65% 12×1, Day 2 67.5% 10×1, Day 3 70% 8×1

Wk 4 – Day 1 67.5% 12×1, Day 2 70% 10×1, Day 3 72.5% 8×1

Wk 5 – Day 1 70% 12×1, Day 2 72.5% 10×1, Day 3 75% 8×1

Wk 6 – Day 1 72.5% 8×1, Day 2 75% 6×1, Day 3 102-105% x1

**Keep rest no longer than 60sec between each set

Day 1 – Squat / Close Grip Bench Press 

1a- Squat – Follow progressions

1b- Close Grip Bench – Follow progressions

2a- Double KB Front Squat 6×10

2b- Double KB Press 6×10

*Rest is as little as possible between 2a-2b.

Day 2 – Deadlift / Gymnastics

1- Deadlift – Follow Progressions

2- Green Strength Primal Deadlift 3×1 – Use load from above. Perform a deadlift, lower as slowly as possible, pause 1inch off the floor, explode back up to lockout position, slowly lower back to floor. Your rep is done.

3- Barbell Row 3×5

4- Ladder Training

-Heavy Kettlebell Swings

-Pull Ups

-Handstand Push Ups

**These ladders can be done however you like. Below is an example of how you can do it.

-KB Swings 3, 6, 9

-Pull Ups 1, 3, 5

-Handstand Push Ups 1, 2, 3

Do one exercise, then the next, and the next…

Day 3 – Squat / Close Grip Bench Press 

1a- Squat – Follow progressions

1b- Close Grip Bench – Follow progressions

2a- Double KB Front Squat 4×10

2b- Double KB Press 4×10

*Rest is as little as possible between 2a-2b.

Day 4 – Deadlift / Gymnastics

1- Deadlift – Follow Progressions

2- Green Strength Primal Deadlift 3×1 – Use load from above. Perform a deadlift, lower as slowly as possible, pause 1inch off the floor, explode back up to lockout position, slowly lower back to floor. Your rep is done.

3- Barbell Row 3×3

4- Ladder Training

-Heavy Kettlebell Swings

-Pull Ups

-Handstand Push Ups

**These ladders can be done however you like. Below is an example of how you can do it.

-KB Swings 3, 6, 9

-Pull Ups 1, 3, 5

-Handstand Push Ups 1, 2, 3

Do one exercise, then the next, and the next…

Day 5 – Squat / Close Grip Bench Press 

1a- Squat – Follow progressions

1b- Close Grip Bench – Follow progressions

2a- Double KB Front Squat 2×10

2b- Double KB Press 2×10

*Rest is as little as possible between 2a-2b.

Day 6 – Deadlift / Gymnastics

1- Deadlift – Follow Progressions

2- Green Strength Primal Deadlift 3×1 – Use load from above. Perform a deadlift, lower as slowly as possible, pause 1inch off the floor, explode back up to lockout position, slowly lower back to floor. Your rep is done.

3- Barbell Row 5×3

4- Ladder Training

-Heavy Kettlebell Swings

-Pull Ups

-Handstand Push Ups

**These ladders can be done however you like. Below is an example of how you can do it.

-KB Swings 3, 6, 9

-Pull Ups 1, 3, 5

-Handstand Push Ups 1, 2, 3

Do one exercise, then the next, and the next…

 

Have a question about this? Let me know

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