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THE ChimChim WORKOUT

By: Justin Garcia


The BJJ Fighter conditioning section is proudy !rought to you !y Justin Garcia" Justin
is a !ro#n !et in Jiu$Jitsu as #e as a persona trainer" He has !een in%o%ed in
competiti%e sports his entire i&e and has competed at the highest e%e in Jiu$Jitsu
and su!mission grapping" 'n this section Justin #i sho# ho# to !uid physica
strength and stamina( t#o essentia eements &or competiti%e success"
For the most part( this #or)out is designed to increase three$dimensiona strength
#hie simutaneousy e*tending your actic acid threshod" 'n Engish( +,tronger
-onger+( my &riend" This is .OT a !ody!uiding #or)out/ 0!out 12 or so years ago
someone made the decision to ma)e appearance the 34 priority( thro#ing strength
and heath !y the #ayside" What5s so #rong a!out that6 The o%era!undance o&
-am!orghini5s #ith 7ugo engines in today5s gym scene is proo& enough" 8uite simpy(
i& you can5t:
$ 9er&orm :1 !urpees (
$ Bench your !ody#eight(
$ ,;uat :* your !ody#eight(
$ ,;uat 422 !ody#eight s;uats( one a&ter the other #ithout rest( that is

7ou 0in5t ,hit///
,o et5s get do#n to the meat and potatoes" First o&&( you are going to aternate
!et#een #or)outs( etting days o&& !e decided !y soreness" We a train Jiu$Jitsu
<hope&uy= so there are going to !e days #here the Gym thing >ust ain5t happening"
Ta)e a day( and then continue your >ourney to#ards man strength" ' don5t &oo# a set
schedue( so you shoudn5t !e imited to one( either" '& ast time you did a ,trength
#or)out( then do an endurance #or)out no#( and %ice %ersa" '5 e%en dou!e up on
Endurance days pre$comp time( so there is as much &e*i!iity to the program as
needed"
'& you5%e ne%er i&ted a #eight in your i&e( hod your horses/ 7our !ody needs
to !e reminded it H0, musces so three #ee)s o& my +9R'?ER+ shoud su&&ice"
0ternate primer #or)out 34 and 3: #ith the @rd day o&&" Ho# a!out #e teach you
ho# to ride a !i)e !e&ore you enter the Tour Ae France6
O)( no# as &ar as the e*ercises go( you5re pro!a!y not going to )no# #hat a
o& them are so ' suggest you use the search engine B +T$?0G"CO?+" '& you can5t &ind
them there( e$mai me or post it and '5 get an ans#er to you as soon as possi!e"
O!%iousy '5d rather teach you the e*ercises myse& !ut( then again( '5%e earned
some coo techni;ues &rom Baret 7oshida( athough #e5%e ne%er met/
.o#( '5m not suggesting that you &oo# this &or the rest o& your i&e( !ut ' do
&ee( ho#e%er( that due to it5s %ariety in training stimuus( it coud !e &oo#ed &or a
onger amount o& time than the usua +C #ee)s and s#itch+ approach" Gi%e it a good
D$4: #ee)s !e&ore ta)ing a coupe o& #ee)s to do something di&&erent"
,o en>oy the #or)out( and !y a means( stop !eing so #ea)"
$The ChimChim


9rimer 34
4" Body#eight ,;uats @ * :1
:" 9ushups @ * 41
@" ?iitary 9ress #E Aum!!es @ * 41
F" -at 9u do#ns or Chins @ * 42
1" Crunches @ * 41

9rimer 3 :
4" Aum!!e ,umo Aead i&ts @ * :2
:" ,ee$,a# 9ress @ * 4:
@" Bar Cur @ * 41
F" 9ush Ups @ * 42
1" Crunches @ * 41

,trength Aays
$ 9ic) 1 e*ercises" T#o upper( t#o o#er( one core"
$ F sets( F$1 Reps each
$ 0#ays )eep t#o reps +'n the Bag+" .e%er et &aiure occur" '& you #ant 1 reps(
use a #eight you can get G reps #ith" O!%iousy( the &irst coupe o& #or)outs #i
dictate #eights used"
$ Try to aternate e*ercises &rom #or)out to #or)out"
<'"E" ,;uat( Aead i&t( ,umo Aead i&t=
$ Keep &orm strict and through a FU-- Range o& ?otion" For e*ampe: Ao &u
s;uats( not +9o#er Jigges+: Where you sit ha&#ay do#n( and then come up/

,TRE.GTH EHERC',E,

-o#er
4" ,;uat
:" Aead i&t
@" ,umo Aead i&t
F" Romanian Aead i&t
1" Gute$Ham Raises
C" -eg Curs
G" Re%erse -unges
D" ,tanding Ca& Raises
I" ,eated Ca& Raises

Upper
4" Bench 9ress <Bar or A"B"=
:" ?iitary 9ress
@" ,ee$,a# 9ress
F" Weighted Chins
1" Aips
C" Bicep Cur <B or A"B"=
G" Cose Grip Bench
D" Bent Ro# <B or A"B"=
I" 9uo%er

Core
4" Hanging Knee Raises
:" ,a*on Bend
@" Russian T#ist
F" Re%erse Hypere*tensions
1" Windmi
C" Weighted Crunches
G" ,it Throughs

Endurance Aays $ +Compe* training+
$ Choose 1$42 e*ercises per +compe*+" 0ternate !et#een upper( o#er and
core( a#ays &inishing #ith a pyometric mo%ement"
$ 9er&orm each e*ercise o& the compe* #ith .O rest in !et#een" '& in 9ain(
chec) to ma)e sure your mangina is o)( then continue"
$ 0o# a set rest period !et#een sets" Try to consistenty shorten the R"9 &rom
#or)out to #or)out" ,tart at 4$4E: minutes" '& that5s not enough( ac)no#edge
you5re a Romo( then rest as needed"
$ Buid up to a #or)oad o&: 1 compe*es( : sets each
$ Reps shoud !e 42$:2 each e*ercise" 0gain( &aiure shoud ne%er occur(
ho#e%er( #hereas strength days &oo# the +T#o in the Bag+( endurance days shoud
!e more enient( <'"E" +1$G in the !ag+=

E.AUR0.CE EHERC',E,

-o#er
4" ,;uat
:" Aead i&t
@" ,umo Aead i&t
F" Re%erse -unge
1" ,tep$Up
C" O%erhead ,;uat
G" O%erhead ,tep$up
D" ,ide ,;uats

Upper
4" 9ush Up <&at or &eet up=
:" ?iitary 9ress
@" Cur
F" ,ee$,a# 9ress
1" -atera
C" Aou!e Kic)!ac)s
G" Aum!!e Ro#
D" Bent -ateras
I" Hammer Curs

Core
JJJJ,ee ,trength Aays -istJJJJ

9yometric
4" Burpees
:" Bo* Jumps
@" 9yo 9ushups

E*ampe ,trength Aay and Endurance Aay &or ?e
Warmup: 8uic) F minute #a) on treadmi
4" ,;uat @C1 !s F H 1 reps
:" 'ncine Aum!!e 9ress 4:15s F H 1 reps
@" Weighted Chins 12!s F H 1 reps
F" ,a*on Bends :15s F H 1 reps
1" Gute Ham Raises Body#eight F H 1 reps


Compe* 34
4" ,;uat 12! !ar :2 reps
:" 9ushup #E &eet on !a :2 reps
@" Bo* >umps Dstep risers 41 reps
F" ,ee$,a# 9ress @15s 42 reps
1" ,it Throughs 42 reps
C" Russian T#ist @1! AB 4: reps
G" Burpees 41 reps

Compe* 3:
4" O%erhead ,tep$Up 1 risers( 12 ! !ar 42 reps
:" Windmi @1! AB 42 reps
@" AB Ro# 12! A!5s 42 reps
F" ,umo Aeadi&t @1! AB5s 41 reps
1" -ateras @2! AB5s 4: reps
C" Re%erse -unges :1! AB5s 4: reps
G" Burpees 41 reps

Fina note: ' ha%e a #hoe !eie& system #hen it comes to physica preparation and
impro%ement( most o& #hich '5m not going to !other #riting do#n here" ,o &ee &ree
to as) me #hate%er ;uestions you i)e and '5 get an ans#er to you as ;uic)y as
possi!e"

Go Team Groundhog///
To &ind out more a!out Justin Garcia %isit his #e! site at ###"JustinGarcia"com



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