BJJ - Strength & Conditioning - Recovery

Post your workouts
User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Sun Jul 22, 2012 12:01 am

JULY 22 2012

Road run - 6,5km
Time: 32.05

A1 Fingertip Push-up
A2 Power Sleeve Horizontal Row (15,12,10)
S: 3
R: A1 = 10, A2 = Quality set
Rest: 60s after A1 + A2
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Mon Jul 23, 2012 3:44 am

JULY 23 2012

Warm-up: 3
Foam Roller (UWW)
-Upper back
-Lats
-Peck & front shoulder
-Glutes & piriformis
-IT´s
-Front Thighs
-Inner Thighs
-Groin & Hip
-Hamstrings
-Calves
Jumping Jacks x 30
Band Pull-Aparts x 15
Band Shoulder Dislocates x 15
Band Behind Neck Press x 15
Lying Shoulder External Rotations (2kg) x 15/15
Posterior Capsule Stretch x seconds
Hindu Push-ups x 12
LHSwitch x 8/8
Hip Stretch x seconds
Cossack Squats x 10/10
Chinese Squat x 8
Bootstrappers x 12
Claves in DownDog x seconds
Roll Over to V-sit x 12
13 minutes

Workout: STRENGTH

A Standing Ab Wheel Roll-out Progression [Ramp]
S: 3
R: 3-5 (5,5,5)
Rest: 90-120s b/t sets

B 1-Arm DB Clean & Jerk [Floor]
(34kg) x 4/4
(41kg) x 4/4
(41kg) x 3/3
(41kg) x 3/3
Rest: 90-120s b/t sets

C Weighted Chin-up (30kg)
S: 3
R: 3-5 (4,3,3)
Rest: 120s b/t sets

D Weighted Bar Dip (30kg)
S: 3
R: 5
Rest: 120s b/t sets

E1 Weighted Pistol Squat (10kg DB) [on rack]
E2 JG Hamstring Curl (15,15,15)
S: 3
R: E1 = 5/5, E2 = 10-20
Rest: 60s after every set

CORE
1.) Knee-to-opposite Elbow x 10/10
2.) Superman x 15
Repeat x 3
Rest: 60s b/t circuits
Last edited by Little "GPP" on Thu Jul 26, 2012 2:44 am, edited 2 times in total.
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

NeilD
Posts: 1790
Joined: Sat Aug 30, 2008 1:52 am
Location: Sunderland, England
Contact:

Re: Strength - Conditioning - Recovery

Postby NeilD » Mon Jul 23, 2012 8:48 pm

Like the chin up and dip strength there mate, looking strong!
"Through adversity, there is redemption"
BJJ Globetrotters

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Mon Jul 23, 2012 11:30 pm

NeilD wrote:Like the chin up and dip strength there mate, looking strong!


Thanks, mate.
One day I will conquer that 1-Arm Chin-up. In 2 years, maybe. First I got to get these weighted Chins to 3x5 or 4x4 with 40-50kg.
Yeah, I have never been much of a Weighted Dip person... Slowly, but surely they are also coming up!
Did you find that 40kg weight vest you were looking to buy?
Last edited by Little "GPP" on Tue Jul 24, 2012 1:03 am, edited 2 times in total.
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

NeilD
Posts: 1790
Joined: Sat Aug 30, 2008 1:52 am
Location: Sunderland, England
Contact:

Re: Strength - Conditioning - Recovery

Postby NeilD » Mon Jul 23, 2012 11:54 pm

nah, cant find one selling in the UK fella... so I'll have to increase strength in other ways once i reach the limits of what I've got now.

Burst my sandbag too now so I'm gutted!
"Through adversity, there is redemption"
BJJ Globetrotters

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Tue Jul 24, 2012 4:14 am

JULY 24 2012

Warm-up: 1
Foam Roller (UWW)
-Upper back
-Lats
-Peck & front shoulder
-Glutes & piriformis
-IT´s
-Front Thighs
-Inner Thighs
-Groin & Hip
-Hamstrings
-Calves
Neck Circles, Eights, Side-to-side, Tilts
Shoulder Circles & Camshaft
Wrist rolls with interlaced fingers
Elbows - tea cup x 6/6 (per direction)
Hourglass x 10/10
Firehydrant x 12/12
Cossack Squat x 10/10
Chinese Squat x 8
Bootstrappers x 12
LHSwitch x 8/8
Scorpion x 8/8
Hindu Push-ups x 12
Roll Over to V-sit x 12
15 minutes

Workout: ICT# + NECK

A Rope Climb (own rope)
S: 3
R: 1
Rest: 60s b/t sets

ICT#
Tabata [8 x (20s w/10s r)] each exercise
1.) Medicineball Slam (9kg)
[14,13,13,12,12,13,13,11]
2.) Burpee
[7,7,7,7,7,7,7,7]
3.) 2-Arm KB Swing (26kg)
[10,10,10,10,10,10,10,10]
4.) Sledgehammer Swings (10lb) [alt. b/t sets L & R]
[10,10,12,12,12,12,12,13]

NECK
Harness (10kg) x 3 sets x 25reps
Rest: 60s b/t sets
Curl (10kg) x 3 sets x 25 reps
Rest: 60s b/t sets

Note: Was supposed to do overhead swings, but I was so spent after slams and burpees that I had to change them to normal swings.
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Wed Jul 25, 2012 5:44 am

JULY 25 2012

RECOVERY
Joint Mobility - Advanced (Maxwell)
25 minutes [paper]

A Kneeling Double Wheel Roll-out
S: 10
R: 10,9,8,7,6,5,4,3,2,1
Rest: 10-30s b/t sets

Foam Roller [red] - 20 minutes (stop on tough spots)

FLEXIBILITY/STRETCHING - 15 minutes
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Thu Jul 26, 2012 2:56 am

JULY 26 2012

Warm-up:
Stationary x 1 set x 10 reps each
ATG Squat, hold bottom position
Band Dislocations x 15
Band Pull-Aparts x 15
Scorpions x 8/8
Hindu Push-ups x 10
Neck Mobility, circles, eights, tilts, glide circles & eights
8 minutes

Workout: STRENGTH

A Sandbag Shouldering (47kg) [Floor]
S: 4
R: 4/4 [side-to-side]
Rest: 90s b/t sets

B1 Horizontal Row [Power Sleeve] [15,12,12,11]
B2 Fingertip Push-up [20,20,16,12]
S: 4
R: B1 = Quality set, B2 = Quality set
Rest: 60s b/t every set

C 2-Arm KB Swing [Overhead] (40kg)
S: 3
R: 10-15 [10,10,10]
Rest: 60s b/t sets

D1 Wall Squat Hold
D2 Squat Jumps
S: 4
R: D1 = 60 seconds, D2 = 10
Rest: 60s after D1 + D2

E Back Extensions [45 degree] (9kg Ball)
S: 3
R: 12
Rest: 60s b/t sets
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Fri Jul 27, 2012 6:13 am

JULY 27 2012

Warm-up: 2
Foam Roller (UWW)
Neck Mobility - Circles, Eights, side-to-side, front & side glide
Y´s on flat bench (2x4kg)
Back Bridge x 30 seconds
Lying Shoulder External Rotations (2kg) x 15/15
Posterior Capsule Stretch x 30/30 seconds
Russian Pump x 12
Stationary x 1 set x 10 reps each
Firehydrant x 10/10
Walking Knee-to-Chest x 12 steps
Scorpion x 8/8
LHSwitch x 8/8
Roll Over to V-sit x 12
16.10 minutes

Workout: ICT# + NECK

A Standing Ab Wheel Roll-out Progression [Ramp, First step]
S: 5
R: 5
Rest: 120s b/t sets

ICT#
At The Top Of an Even Minute (starting with zero) - DB Thruster (2x21kg) x 9 = 90
At The Top Of an Odd Minute - Sleeve Grip Chin-up x 5 = 50
Repeat for 20 minutes

NECK
1.) Harness (10kg) x 3 sets x 25 reps
Rest: 60s b/t sets
2.) Curl (10kg) x 3 sets x 25 reps
Rest: 60s b/t sets
3.) R-Side Curl (5kg) x 1 set x 30 reps
4.) L-Side Curl (5kg) x 1 set x 30 reps

Cooldown:
Walk 400 meters
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Sat Jul 28, 2012 7:11 am

JULY 28 2012

Basic Workout - beginner

Warm Up: MOBILITY
A1 Skipping [HSR] x 5 minutes
A2 Wrists Routine X 1 set
A3 Ido's Squat Clinic Routine X 1 set
A4 Shoulder ROM and Stabilization routine X 1 set
A5 Slide Into Low Bridge X 30 seconds hold
A6 Rotations Into Arch Using The Wall X 10 reps

Singular Movement Polish:
B1 QDR Rotational Push Ups (easiest variation) X 14 reps / 3 sets / 60 sec rest

C1 High Bridge Hold X 35 sec
C2 Rotations Into Arch Using The Wall X 14 reps
Repeat C1-C2 for 3 sets / 60 sec rest

E1 Role work, right-left-left-right-left, etc.. (In Random)
2 minutes straight / 3 sets / 30 sec rest
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll


Return to “Workout Logs”

Who is online

Users browsing this forum: No registered users