THE ChimChim WORKOUT By: Justin Garcia The BJJ Fighter conditioning section is proudly brought to you by Justin Garcia

. Justin is a brown belt in Jiu-Jitsu as well as a personal trainer. He has been involved in competitive sports his entire life and has competed at the highest level in Jiu-Jitsu and submission grappling. In this section Justin will show how to build physical strength and stamina, two essential elements for competitive success. For the most part, this workout is designed to increase three-dimensional strength while simultaneously extending your lactic acid threshold. In English, "Stronger Longer", my friend. This is NOT a bodybuilding workout! About 50 or so years ago someone made the decision to make appearance the #1 priority, throwing strength and health by the wayside. What's so wrong about that? The overabundance of Lamborghini's with Yugo engines in today's gym scene is proof enough. Quite simply, if you can't: Perform 25 burpees , Bench your bodyweight, Squat 2x your bodyweight, Squat 100 bodyweight squats, one after the other without rest, that is

You Ain't Shit!!! So let's get down to the meat and potatoes. First off, you are going to alternate between workouts, letting days off be decided by soreness. We all train Jiu-Jitsu (hopefully) so there are going to be days where the Gym thing just ain't happening. Take a day, and then continue your journey towards man strength. I don't follow a set schedule, so you shouldn't be limited to one, either. If last time you did a Strength workout, then do an endurance workout now, and vice versa. I'll even double up on Endurance days pre-comp time, so there is as much flexibility to the program as needed. If you've never lifted a weight in your life, hold your horses! Your body needs to be reminded it HAS muscles so three weeks of my "PRIMER" should suffice. Alternate primer workout #1 and #2 with the 3rd day off. How about we teach you how to ride a bike before you enter the Tour De France? Ok, now as far as the exercises go, you're probably not going to know what all of them are so I suggest you use the search engine @ "T-MAG.COM". If you can't find them there, e-mail me or post it and I'll get an answer to you as soon as possible. Obviously I'd rather teach you the exercises myself but, then again, I've learned some cool techniques from Baret Yoshida, although we've never met! Now, I'm not suggesting that you follow this for the rest of your life, but I do feel, however, that due to it's variety in training stimulus, it could be followed for a longer amount of time than the usual "6 weeks and switch" approach. Give it a good 8-12 weeks before taking a couple of weeks to do something different.

So enjoy the workout, and by all means, stop being so weak. -The ChimChim

Primer #1 1. Bodyweight Squats 2. Pushups 3. Military Press w/ Dumbbells 4. Lat Pull downs or Chins 5. Crunches Primer # 2 1. Dumbbell Sumo Dead lifts 2. See-Saw Press 3. Bar Curl 4. Push Ups 5. Crunches Strength Days Pick 5 exercises. Two upper, two lower, one core. 4 sets, 4-5 Reps each 3 x 20 3 x 12 3 x 15 3 x 10 3 x 15 3 x 25 3 x 15 3 x 15 3 x 10 3 x 15

Always keep two reps "In the Bag". Never let failure occur. If you want 5 reps, use a weight you can get 7 reps with. Obviously, the first couple of workouts will dictate weights used. Try to alternate exercises from workout to workout.

(I.E. Squat, Dead lift, Sumo Dead lift) Keep form strict and through a FULL Range of Motion. For example: Do full squats, not "Power Jiggles": Where you sit halfway down, and then come up! STRENGTH EXERCISES Lower

1. 2. 3. 4. 5. 6. 7. 8. 9.

Squat Dead lift Sumo Dead lift Romanian Dead lift Glute-Ham Raises Leg Curls Reverse Lunges Standing Calf Raises Seated Calf Raises

Upper 1. 2. 3. 4. 5. 6. 7. 8. 9. Bench Press (Bar or D.B.) Military Press See-Saw Press Weighted Chins Dips Bicep Curl (B or D.B.) Close Grip Bench Bent Row (B or D.B.) Pullover

Core 1. 2. 3. 4. 5. 6. 7. Hanging Knee Raises Saxon Bend Russian Twist Reverse Hyperextensions Windmill Weighted Crunches Sit Throughs

Endurance Days - "Complex training" Choose 5-10 exercises per "complex". Alternate between upper, lower and core, always finishing with a plyometric movement. Perform each exercise of the complex with NO rest in between. If in Pain, check to make sure your mangina is ok, then continue. Allow a set rest period between sets. Try to consistently shorten the R.P from workout to workout. Start at 1-1/2 minutes. If that's not enough, acknowledge you're a Romo, then rest as needed. Build up to a workload of: 5 complexes, 2 sets each

Reps should be 10-20 each exercise. Again, failure should never occur, however, whereas strength days follow the "Two in the Bag", endurance days should be more lenient, (I.E. "5-7 in the bag")

ENDURANCE EXERCISES Lower 1. 2. 3. 4. 5. 6. 7. 8. Squat Dead lift Sumo Dead lift Reverse Lunge Step-Up Overhead Squat Overhead Step-up Side Squats

Upper 1. 2. 3. 4. 5. 6. 7. 8. 9. Push Up (flat or feet up) Military Press Curl See-Saw Press Lateral Double Kickbacks Dumbbell Row Bent Laterals Hammer Curls

Core ****See Strength Days List**** Plyometric 1. Burpees 2. Box Jumps 3. Plyo Pushups Example Strength Day and Endurance Day for Me Warmup: Quick 4 minute walk on treadmill 1. Squat 365 lbs 4 X 5 reps 125's 4 X 5 reps

2. Incline Dumbbell Press 3. Weighted Chins 4. Saxon Bends 50lbs 25's

4 X 5 reps 4 X 5 reps 4 X 5 reps

5. Glute Ham Raises


Complex #1 1. Squat 50lb bar 20 reps 20 reps 15 reps 10 reps 10 reps 35lb DB 12 reps 15 reps

2. Pushup w/ feet on ball 3. Box jumps 8step risers 35's

4. See-Saw Press 5. Sit Throughs 6. Russian Twist 7. Burpees Complex #2

1. Overhead Step-Up 5 risers, 50 lb bar 2. Windmill 3. DB Row 4. Sumo Deadlift 5. Laterals 6. Reverse Lunges 7. Burpees 35lb DB 50lb Db's 35lb DB's 30lb DB's 25lb DB's

10 reps 10 reps 10 reps 15 reps 12 reps 12 reps 15 reps

Final note: I have a whole belief system when it comes to physical preparation and improvement, most of which I'm not going to bother writing down here. So feel free to ask me whatever questions you like and I'll get an answer to you as quickly as possible.

Go Team Groundhog!!! To find out more about Justin Garcia visit his web site at

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