BJJ Week 1

1/8/2018 MTN Tactical Fitness
Brazilian Jiu Jitsu - Week 1
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6

Obj: Strength, Grip Obj: Work Cap, Grip Obj: Strength Obj: Work Capacity, Obj: Strength, Grip Obj: Endurance
Strength, Work Strength, Chassis Grip Strength, Strength
Capacity Integrity Warm Up: Chassis Integrity 5 Mile Run at Easy Pace
3 Rounds Warm Up
Warm Up: Warm Up: Barbell Complex @ Warm Up: 3 Rounds Easy = you’re able to
3 Rounds 4 Rounds 45/65# 4 Rounds Barbell Complex @ speak in complete
Bronc Complex @ 5x Push ups 6x Push Ups 6x Burpees 45/65# sentences
45/65# 5x Burpees Instep Stretch 6x Push Ups 6x Push Ups
3/5x Pull Ups 6x 40ft Shuttle 6x Sit Ups Instep Stretch
Lat/Pec Stretch Instep Stretch Training: Lat/Pec Stretch
Training
Training: Training: (1) 9 Rounds Training
(1) Squat Thrust Ladder 2x Thruster Complex - (1) 8 Rounds… every 60 (1) 9 Rounds
(1) Max Reps Weighted Assessment increase load rapidly Seconds 2x Curtis P - increase
Pull Ups at 10/25# each round until 2x is 15% Squat Thruster load rapidly each round
** See notes for details on hard, but doable Ladder Assessment until 2x is hard, but
Record Max Reps assessment ** Squat to Stand Results doable
Hip Flexor Stretch
(2) 9 Rounds Record Results Record Final Load Example: You completed
2x Power Clean + Push 60 total squat thrusts in Record Final Load
Press - increase load (2) 5 Minute Max Reps (2) 6 Rounds the Squat Thrust
rapidly each round until Sandbag Get Ups @ 4x Incline Bench Press - Ladder Assessment. (2) 6 Rounds
2x is hard, but doable 60/80# increase load rapidly Multiply 60 by 20% (60 4x Kettlebell Floor Press -
Instep Stretch each round until 4x is x .20 = 12) Conduct increase load rapidly
Record Results hard, but doable, then 12 squat thrusts every each round until 4x is
Record Final Load immediately… 60 seconds for 8 hard, but doable, then
(3) 5 Rounds 30% Max Reps Weighted Rounds. The faster you immediately…
(3) 6 Rounds 20% Gi Grip Strength Pull Ups @ 10/25# - finish, the more rest 30% Max Reps Weighted
4x Bench Press - Assessment Use SESSION 1 you get. Pull Ups @ 10/25# -
increase load rapidly Rest 45 Seconds results to find Use SESSION 1
each round until 4x is between Rounds prescribed reps (2) 5 Minute Max Reps results to find
hard, but doable, then Sandbag Get Ups + 1 prescribed reps
immediately… Example: Rep @ 60/80#
30% Max Reps Weighted If your assessment was (3) 5 Rounds
Pull Ups @ 10/25# - 1:40, break it down in **Didn’t get +1 rep 20% Gi Grip Strength
Use Part (1) max Pull to seconds. compared to SESSION Assessment
Ups to find prescribed 2 assessment? 15x Rest 45 Seconds
reps 1:40 = 100 seconds. Burpee Penalty** between Rounds
100 seconds x .30 = 30
(4) Gi Grip Strength seconds (3) 5 Rounds
Assessment 20% Gi Grip Strength
**See Notes for details One round will be a 30 Assessment
second hang from the Rest 45 Seconds
Record Total Time gi, with a row every 10 between Rounds
seconds. Rest for 45
(5) 8 Rounds every 1:15 seconds, and repeat for (4) 15 Minute Grind
min five rounds 8x Seated Russian Twist
150m Shuttle Run @ 35/45#
(4) 15 Minute Grind 5x Ab Wheel Roll Out
10x EO’s 5x Dumbbell Crawl @
Comments: 8x Pull Up Bar Heel Taps 35/45#
8x Good Mornings @
45/65#
Squat Thrust Ladder Assessment: All athletes begin at Level 1 and progress as far as possible up the ladder. Level 1 commences with 10 squat thrusts which must be
completed in one minute. The athlete works through the repetitions as quickly as they wish – with the remainder of the minute as a rest period. If the athlete is able to complete
the prescribed number of squat thrusts within the minute they will move immediately to the next level.
In this case the athlete would move to Level 2, which is 12 squat thrusts in one minute. If this is completed, then the athlete moves to Level 3 and 14 squat thrusts, then Level
4 and 16 squat thrusts, then Level 5 and 18 squat thrusts…and so on until they are unable to complete the prescribed repetitions in a minute. The athlete is then scored on the
cumulative number of squat thrusts preformed.
https://fitness.mtntactical.com/session.php?id=9594 1/3
Gi Grip Strength Assessment:
Gi Grip Strength Assessment
Use your Gi Top hung through a ring or over a racked barbell so that the sleeves are hanging. Set a timer clock to beep every 10 seconds.
Hang from the top of the sleeves near the armpit. Every 10 seconds, do a row, and come back to hanging position. Hang on as long as you are able.
Most of the Lab Rats finished in 10-11 Rounds, or 1:40-1:50min total time.
If you are conducting the intervals, use your assessment time and the prescribed percentage to determine how long to hang for each round.
5 Rounds
30% Gi Grip Strength Assessment
Rest 45 Seconds between Rounds
If my assessment was 1:40, break it down in to seconds. 1:40 = 100 seconds.
100 seconds x .30 = 30 seconds
One round will be a 30 second hang from the gi, with a row every 10 seconds. Rest for 45 seconds, and repeat.

BJJ Week 1

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BJJ Week 1

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1/8/2018 MTN Tactical Fitness

Brazilian Jiu Jitsu - Week 1

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6

Gi Grip Strength Assessment:

Gi Grip Strength Assessment

If my assessment was 1:40, break it down in to seconds. 1:40 = 100 seconds.

100 seconds x .30 = 30 seconds

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