Scribd Logo
Upload

Welcome to Scribd!

  • 485 views

    BJJ Bodyweight Program by BJJ Strong Online

    Uploaded by

    ajos.argent
    This document outlines a 4-day bodyweight training program for BJJ. Day 1 focuses on pull-ups, push-ups, squats, and core exercises. Day 2 works on VO2 max development with cardio and Tabata intervals. Day 3 repeats the exercises from Day 1. Day 4 emphasizes endurance with a choice of cardio variants. It also includes a list of over 50 bodyweight exercise variations and describes additional resources through the BJJ Strong Online program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    BJJ Bodyweight Program by BJJ Strong Online

    Uploaded by

    ajos.argent
    485 views11 pages
    This document outlines a 4-day bodyweight training program for BJJ. Day 1 focuses on pull-ups, push-ups, squats, and core exercises. Day 2 works on VO2 max development with cardio and Tabata intervals. Day 3 repeats the exercises from Day 1. Day 4 emphasizes endurance with a choice of cardio variants. It also includes a list of over 50 bodyweight exercise variations and describes additional resources through the BJJ Strong Online program.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 4-day bodyweight training program for BJJ. Day 1 focuses on pull-ups, push-ups, squats, and core exercises. Day 2 works on VO2 max development with cardio and Tabata intervals. Day 3 repeats the exercises from Day 1. Day 4 emphasizes endurance with a choice of cardio variants. It also includes a list of over 50 bodyweight exercise variations and describes additional resources through the BJJ Strong Online program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    485 views11 pages

    BJJ Bodyweight Program by BJJ Strong Online

    Uploaded by

    ajos.argent
    This document outlines a 4-day bodyweight training program for BJJ. Day 1 focuses on pull-ups, push-ups, squats, and core exercises. Day 2 works on VO2 max development with cardio and Tabata intervals. Day 3 repeats the exercises from Day 1. Day 4 emphasizes endurance with a choice of cardio variants. It also includes a list of over 50 bodyweight exercise variations and describes additional resources through the BJJ Strong Online program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    BJJ Strong Online Presents

    BJJ Body Weight


    Program
    BJJ Strong Online Presents

    COntent
    Day 1 - ppl bodyweight
    Day 2 - vo2 max
    Day 3 - ppl bodyweight
    Day 4 - endurance
    bodyweight veriants
    resources

    BJJ Strong Online Presents


    2|
    BJJ Body Weight Program
    Day 1 - PPL Bodyweight
    WARM-UP: 10 MINUTE FULL BODY DYNAMIC WARM-UP ROUTINE

    STRENGTH EXERCISES SETS REPS REST

    PULL-UP VARIANT 4 10+ 1 MIN 4 10+ 1 MIN

    PUSH-UP VARIANT 4 20+ 1 MIN 4 20+ 1 MIN

    SQUAT VARIANT 4 20+ 1 MIN 4 20+ 1 MIN

    CO RE/CARRY VARIANT 4 20+ 1 MIN

    “CINDY CROSSFIT WOO” 20 MINUTES AMRAP - OPTIONAL

    STRENGTH EXERCISES SETS REPS REST

    PULL-UPS
    - 5 -
    (UNDERHAND VARIANT)

    PUSH-UPS - 10 -

    AIR SQUATS - 15 -

    BJJ Strong Online Presents


    3|
    BJJ Body Weight Program
    Day 2 - v02 max
    WARM-UP: 10 MINUTE FULL BODY DYNAMIC WARM-UP ROUTINE

    STRENGTH EXERCISES ROUNDS WORK REST

    V02 MAX DEVELOPMENT CARDIO -


    RUNNING/ CYCLING (IF YOU OWN
    4 10+ 4 MINS
    A BIKE) AT 90o/o V02 MAX (ABOVE
    YOUR “THRESHOLD’’ HR ZONE)

    TABATA: KETTLEBELL SWINGS+ 4 20+ 10 SEC

    TABATA: SQUAT JUMPS/ LUNGE JUMPS 4 20+ 10 SEC

    BJJ Strong Online Presents


    4|
    BJJ Body Weight Program
    Day 3 - PPL Bodayweight
    WARM-UP: 10 MINUTE FULL BODY DYNAMIC WARM-UP ROUTINE

    STRENGTH EXERCISES SETS REPS REST

    PULL-UP VARIANT 4 10+ 1 MIN

    PUSH-UP VARIANT 4 20+ 1 MIN

    SQUAT VARIANT 4 20+ 1 MIN

    CO RE/CARRY VARIANT 4 20+ 1 MIN

    ‘’RYACNR OSSWFOITO 2’0’ M INUTAEMSR A-PO PTIONAL

    STRENGTH EXERCISES SETS REPS REST

    MUSCLE OPS (OR PULL


    5 7 -
    VARIANT)

    BURPEES 5 21 -

    BJJ Strong Online Presents


    5|
    BJJ Body Weight Program
    Day 4 - endurance
    WARM-UP: 10 MINUTE FULL BODY DYNAMIC WARM-UP ROUTINE

    CARDIO EXERCISES

    SELECT ONE ‘CARDIO’ VARIANT FOR MEDIUM INTENSITY STEADY STATE (MISS) CAR-
    DIO, 30-90 MINUTES 9DEPENDING ON FITNESS LEVEL/ GOALS).

    GO OUTSIDE IN THE SUNSHINE IF YOU CAN, HAVE FUN WITH IT!

    BJJ Strong Online Presents


    6|
    BJJ Body Weight Program
    Body weight variants list

    ACTIVITY DURATION LEGS CORE+ CARRY CARDIO

    JUMPING
    QUARTER REP
    KNEE PUSH-UPS OVERHAND SIT-UP WALKING
    SQUATS
    PULL-UPS

    JUMPING
    STANDARD HALF REP
    UNDERHAND CRUNCHES JOGGING
    PUSH-UPS SQUATS
    CHINUPS

    KIPPING JOGGING ON
    SLOW NEGATIVE BUTTERFLY
    OVERHAND SQUATS THE
    PUSHUPS SIT-UP
    PULL-UPS SPOT

    BUTTERFLY
    EXPLOSIVE ROMANIAN
    OVERHAND Y- SQUATS RUNNING
    PUSH-UPS TWISTS
    PULL-UPS

    STRICT RUNNING ON
    CLAPPING PULSING
    OVERHAND PLANK THE
    PUSH-UPS SQUATS
    PPULL-UPS SPOT

    BJJ Strong Online Presents


    7|
    BJJ Body Weight Program
    ACTIVITY DURATION LEGS CORE+ CARRY CARDIO

    OVERHAND PLANK
    SPIN BIKE
    T- PUSH-UPS PULL-UP GLUTE BRIDGES SHOULDER
    CYCLING
    NEGATIVES TAPS

    BREAKDANCER JUMPING
    FORWARD ELBOWS TO OUTDOOR
    PUSHU UNDERHAND
    LUNGE KNEES CYCLING
    PS CHINUPS

    HANDSTAND KIPPING OVER-


    REVERSE MOUNTAIN
    PUSH-UPS HAND HILL SPRINTS
    LUNGES CLIMBERS
    (BOX VARIANT) PULL-UPS

    BUTTERFLY
    HANDSTAND WALKING BICYCLE
    OVERHAND POOL SWIM
    PUSH-UPS LUNGES CRUNCHES
    PULL-UPS

    STRICT
    HANDSTAND BUTTERFLY POOL SWIM
    OVERHAND YOGA SQUAT
    WALK KICKS BREATH HOLDS
    PPULL-UPS

    SUPERMAN SPINBIKE
    SUPERMAN PISTOL SQUATS BIRD - DOGS
    PUSH-UPS SPRINTS

    ALTERNATE JUMP ROPE


    INCLINE PUSH- ONE LEG
    ARM ROW ANKLE TAPS (SIN-
    UPS BURPEES
    PLANK GLE-LINDERS)

    BJJ Strong Online Presents


    8|
    BJJ Body Weight Program
    PUSH PULL LEGS CORE+ CARRY CARDIO

    JUMP ROPE
    PUSH REP SQUAT EXPLOSIVE
    Y-SUPERMAN (DOUBLEUN-
    PUSH-UPS THRUSTS SIT-UPS
    DERS)

    CHAIR DIPS W-SUPERMAN SQUAT PRESS BELLY BREATHS BEACH SPRINTS

    PARALLEL BAR LATERAL


    T-SUPERMAN WALL SITS OCEAN SWIM
    DIPS LUNGES

    SLOW
    WEIGHTED
    NEGATIVES PULL-UP JUMPING
    WALL STAIR SPRINTS
    PARALLEL BAR SUPERMAN LUNGES
    SITS
    DIPS

    PAUSE-REP BAR KANGAROO


    TRX STYLE ROW SIDE - PLANK PACK MARCH
    DIPS SQUATS

    WEIGHT VEST
    BURPEES INVERTED ROW PISTOL SQUATS LEG RAISES JOG/
    RUN

    BJJ Strong Online Presents


    9|
    BJJ Body Weight Program
    Resources:
    I hope you enjoyed this strength and
    power program specifically for grapplers!

    Strength is only 1 element of the key


    components of grappling athletic
    performance. To have the absolute best
    approach to jiujitsu performance and
    longevity you need to focus on mobility,
    strength, power, nutrition, hydration and
    everything in between.

    That’s why I created the ULTIMATE BJJ


    performance platform BJJ Strong Online.
    It has helped grapplers all around the
    world get STRONG and MOBILE for BJJ and
    reduces risk of injury.

    BJJ Strong Online Presents


    10 |
    BJJ Body Weight Program
    WHAT’S IN BJJ STRONG ONLINE?

    YEARS of Jiujitsu Specific S&C


    Programming
    Unlock structured training that keeps evolving with you.

    Featuring:
    „ BJJ Strong Program
    „ BJJ Move Program
    „ BJJ Jacked Program
    „ Beast Mode Program
    „ Conditioning Addons
    „ and so much more!

    Over 300+ Movement Videos & Guides


    Step-by-step visuals ensuring you master every move with precision.

    Comprehensive Educational Courses


    Dive deep with full-length courses, quizzes, and dedicated Q&A sections.

    Nutrition, Tailored for Performance


    Learn the essentials of fueling up for better muscle growth and on-mat
    performance.

    An Exclusive Community
    Connect, challenge, and grow with fellow enthusiasts and champions.

    Click the button below to gain access to the ultimate jiujitsu


    performance platform: https://www.bjjstrongonline.com/

    You might also like

    pFad - Phonifier reborn

    Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy