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  • Homemade Jiu Jitsu Workout

    Uploaded by

    steve
    48 views3 pages
    The document outlines several 3-day per week full body workout programs with a focus on strength, power, core, neck, and chin-ups. The workouts include compounds lifts like squats, presses, deadlifts, and power cleans performed for 3 to 5 sets of 1 to 5 reps to promote strength and power. Accessory exercises target the core, neck, and chin-ups. Recovery is prioritized with 1 to 2 days between working the same muscle groups.

    Original Description:

    Strength workout intended for use alongside jiujitsu (assuming you can recover from both)

    Original Title

    Homemade jiu jitsu Workout

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    The document outlines several 3-day per week full body workout programs with a focus on strength, power, core, neck, and chin-ups. The workouts include compounds lifts like squats, presses, deadlifts, and power cleans performed for 3 to 5 sets of 1 to 5 reps to promote strength and power. Accessory exercises target the core, neck, and chin-ups. Recovery is prioritized with 1 to 2 days between working the same muscle groups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    48 views3 pages

    Homemade Jiu Jitsu Workout

    Uploaded by

    steve
    The document outlines several 3-day per week full body workout programs with a focus on strength, power, core, neck, and chin-ups. The workouts include compounds lifts like squats, presses, deadlifts, and power cleans performed for 3 to 5 sets of 1 to 5 reps to promote strength and power. Accessory exercises target the core, neck, and chin-ups. Recovery is prioritized with 1 to 2 days between working the same muscle groups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    What matters?

    Strength > Power > Easy Adherence > Hypertrophy

    Moderate Difficulty (3 DAY FULL BODY TOUGH, BUT DOABLE)

    Monday – Heavy Day Wednesday – Press/Clean Day Friday – Misc Day

    Squat 5x3 Squat 4x5 BB Revers Lunge 3x8

    Bench Press 5x5 Press 5x5 Close Grip Bench 3x5

    Deadlift 1x5 Power Clean 3x3 Weighted Chins 3x5

    Ab Roller 2x15 Ab Roller 2x15 Jumping Pushup Burpees 3x20

    Neck Curls 10x10 Neck Curls 10x10 Ab Roller 2x15

    23 24 Neck Curls 10x10

    24

    Orr 2-day Full body (DIFFICULT IF YOU ONLY HAVE TIME FOR TWO LIFTING DAYS A WEEK)

    Day A Day B

    Squat 5x3 Squat 4x5

    Bench 5x5 Press 5x5

    Deadlift 1x5 Power Clean 3x3

    Weighted Chins 3x5 Stiff Leg DL 2x6

    Jump PU Burpees 3x20 Jump PU Burpees 3x20

    Ab Roller 2x15 Ab Roller 2x15

    Neck Curls 10x10 Neck Curls 10x10

    29 29

    Easy Adherence (3 DAY FULL BODY MINIMAL EXERCISE, PLENTY OF RECOVERY)

    HeavyLight-Medium – General Strength Training or Powerlifting

    Monday – Heavy Day Wednesday – Light Day Friday – Medium Day

    Squat 5x1-5 Squat 3x5 (20% of Mon) Squat 3x5 (10% Mon)

    Bench Press 5x1-5 Press 3x5 Close Grip Bench 3x5

    Deadlift 1x1-5 Power Clean 3x3 SLDL 3x5

    Neck Curls 10x10 Neck Curls 10x10 Neck Curls 10x10

    21 19 19
    Stronglifts (Modified for jiujitsu: Power, Core, Neck, and chin-ups added)

    StrongLifts 5x5 Week 1 LINEAR PROGRESSION

    Monday - workout A Wednesday - workout B Friday - workout A

    Squat 5x5 Squat 5x5 Squat 5x5

    Bench Press 5x5 Overhead Press 5x5 Bench Press 5x5

    Weighted Chin 3x5 Deadlift 1x5 Weighted Chin 3x5

    Power Clean 3x3 Ab Wheel 2x15 Power Clean 3x3

    Neck Curl 10x10 Neck Curl 10x10 Neck Curl 10x10

    16 (26) 13 (23) 16 (26)

    StrongLifts 5x5 Week 2 LINEAR PROGRESSION

    Monday Wednesday Friday

    Squat 5x5 Squat 5x5 Squat 5x5

    Overhead Press 5x5 Bench Press 5x5 Overhead Press 5x5

    Deadlift 1x5 Weighted Chin 3x5 Deadlift 1x5

    Ab Wheel 2x15 Power Clean 3x3 Ab Wheel 2x15

    Neck Curl 10x10 Neck Curl 10x10 Neck Curl 10x10

    Starting Strength (Extra Volume & Neck) LINEAR PROGRESSION

    Workout A Workout B

    Squat 5x5 Squat 5x5

    OH Press 5x5 Bench 5x5

    Deadlift or Clean 5 x 1 or 3 x 5 Weighted Chin-ups 5x3

    Neck Curls 10x10 Ab Wheel 15x2

    15 (25) Neck Curls 10x10

    15 (25)
    Modified Texan HLM (Ideal for post linear progress and during Jiujitsu)

    Week 1

    Day 1 Day2 Day 3

    Squat 5x5 Squat 3x5 (80-90%) Squat 5 RM

    Press 5x5 Bench 3x5 (Light) Press 5RM

    Weighted Chin 5x3 Power Clean 3x3 Deadlift 5RM

    Neck Curls 10x10 Neck Curls 10x10 Neck Curls 10x10

    Week 2

    Day 1 Day2 Day 3

    Squat 5x5 Squat 3x5 (80%) Squat 5 RM

    Bench 5x5 Press 3x5 (90%) Bench 5RM

    Weighted Chin 5x3 Power Clean 3x3 Deadlift 5RM

    Neck Curls 10x10 Neck Curls 10x10 Neck Curls 10x10

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