JoshOrtegon
10-19-2007, 12:30 PM
Well, after much procrastination...i am prepared to to share my training program I used to get ready for the SC State Jiu-Jitsu Tourny. Having been exposed to multiple types of training, I decided to implement all types of training styles in this program and thus, in honor of The Goergen (who loves food)...i named it The Smorgesborg Program...ran it for 6 weeks...i started at 198 lbs and competed at 188lbs....remember, JUI-JITSU TRAINING WAS MONDAY AND WEDNESDAY FOR 2 HOURS FROM 8-10pm.
Day 1 Sundays: Upper Body Traditional, light Cardio
This was a day that speaks for itself. Kinda boring....i came into the gym to work your basic 4 x 8 sets and reps for the bench press, overhead press and maybe some rows. I would throw in a Lat-circuit and a pull up / dip combo. My main goal was to help keep some muscle and strength while cutting weight as to not become a weakling!! After lifting, 30 min light cardio to "Flush" and active recovery with some movement prep...
Day 2 Mondays: KB Circuits
OK..this was hard. I would switch up from week to week but here is an example.
Circuit 1: (3 trips through without rest)
Swings x 15
Double Cleans to Squat x 8
Windmills x 4
Circuit 2: (3 trips through w/o rest)
alt. snatches x 10
guard attacks to DL x 10
Renegade Pushup / row x 10
Circuit 3:
usually core circuit with KB and Physioballs
Day 3 Tuesdays: Active Recovery / mobility
ok....monday evening was Jits training with Killa Joe, so Tuesday is recovery. Usually Medball work with joint mobility followed by light jog. As tourny got closer, i replaced the jog with interval sprints or TABATA Sprints (Crossfit stuff).
Day 4 Wednesday: Olympic Day
This was a day of snatches and clean or any kind of pull I wanted to do...maybe light from squats if i wanted to...example day.
Movement Prep
Snatches 5 x 2
Clean Pulls 5 x 3
Front Sq 3 x 3
Core / trunk on Cables
If i snatched, I clean pulled and if i cleaned, i snatch pulled...maybe triplex pulls if i wanted to!
Day 5 Thursday: See day 2....jits was wednesday evening!!
Day 6 Friday: Lower Strength
LOW Box Squat. Early in the program did 5 x 3 for strength but closer to tourny added chains for 8 x 3 (60 sec rest) and changes weight accordingly for a more dynamic effect.
Heavy Medball (60-80lb) lunges w/ a twist
Abbs consisted with a lot a abdominal draw in work....
FINALLY!! DAY 7: Metabolic Circuit..
Example:
1/4 mile on treadmill 2 degree incline, 7 mph
KB alt clean, press x 10
1/4 2 degree, 7mph
KB swings x 10
1/4 2.5 degree, 7.5 mph
Deck Squats x 10
1/4 2.5 degree, 7.5 mph
Pullups x 10
1/4 2.5 degree, 8 mph
KB Guard Attack, DL
1/4 2.5 degree, 8 mph
KB Alt Snatches x 10
1/4 mile 2.5 degree, 8.5 mph
Inverted Rows on Rings x 10
1/4 mile 2.5 degree (have gone to 3.5), 9 mph (have gone to 10 mph)
Tactical Lunges x 10
DEATH!!!
OH yeah...i won all 7 of my matches...i had 2 wins in overtime...17 min match and 11 min match and 5 wins by submission!...needless to say i have not done a lot in the gym this week!
Day 1 Sundays: Upper Body Traditional, light Cardio
This was a day that speaks for itself. Kinda boring....i came into the gym to work your basic 4 x 8 sets and reps for the bench press, overhead press and maybe some rows. I would throw in a Lat-circuit and a pull up / dip combo. My main goal was to help keep some muscle and strength while cutting weight as to not become a weakling!! After lifting, 30 min light cardio to "Flush" and active recovery with some movement prep...
Day 2 Mondays: KB Circuits
OK..this was hard. I would switch up from week to week but here is an example.
Circuit 1: (3 trips through without rest)
Swings x 15
Double Cleans to Squat x 8
Windmills x 4
Circuit 2: (3 trips through w/o rest)
alt. snatches x 10
guard attacks to DL x 10
Renegade Pushup / row x 10
Circuit 3:
usually core circuit with KB and Physioballs
Day 3 Tuesdays: Active Recovery / mobility
ok....monday evening was Jits training with Killa Joe, so Tuesday is recovery. Usually Medball work with joint mobility followed by light jog. As tourny got closer, i replaced the jog with interval sprints or TABATA Sprints (Crossfit stuff).
Day 4 Wednesday: Olympic Day
This was a day of snatches and clean or any kind of pull I wanted to do...maybe light from squats if i wanted to...example day.
Movement Prep
Snatches 5 x 2
Clean Pulls 5 x 3
Front Sq 3 x 3
Core / trunk on Cables
If i snatched, I clean pulled and if i cleaned, i snatch pulled...maybe triplex pulls if i wanted to!
Day 5 Thursday: See day 2....jits was wednesday evening!!
Day 6 Friday: Lower Strength
LOW Box Squat. Early in the program did 5 x 3 for strength but closer to tourny added chains for 8 x 3 (60 sec rest) and changes weight accordingly for a more dynamic effect.
Heavy Medball (60-80lb) lunges w/ a twist
Abbs consisted with a lot a abdominal draw in work....
FINALLY!! DAY 7: Metabolic Circuit..
Example:
1/4 mile on treadmill 2 degree incline, 7 mph
KB alt clean, press x 10
1/4 2 degree, 7mph
KB swings x 10
1/4 2.5 degree, 7.5 mph
Deck Squats x 10
1/4 2.5 degree, 7.5 mph
Pullups x 10
1/4 2.5 degree, 8 mph
KB Guard Attack, DL
1/4 2.5 degree, 8 mph
KB Alt Snatches x 10
1/4 mile 2.5 degree, 8.5 mph
Inverted Rows on Rings x 10
1/4 mile 2.5 degree (have gone to 3.5), 9 mph (have gone to 10 mph)
Tactical Lunges x 10
DEATH!!!
OH yeah...i won all 7 of my matches...i had 2 wins in overtime...17 min match and 11 min match and 5 wins by submission!...needless to say i have not done a lot in the gym this week!