BJJ - Strength and Conditioning

Program Description

3-Day Workout Plan This plan focuses on building explosion power while also conditioning and strengthening. It also includes cardio elements to improve endurance. All the weeks are the same, the days differ from each other. The days are divided by: 1st part: Warming up 2nd part: Strength and Explosion 3rd part: Cardio Additional Tips: Nutrition: Protein Intake: Ensure adequate protein to support muscle growth. Balanced Diet: Include complex carbs, healthy fats, and plenty of fruits and vegetables. Hydration: Drink water before, during, and after workouts. Rest & Recovery: Sleep: Aim for 7-9 hours per night. Active Recovery: Light activities like walking or swimming on rest days. Listen to Your Body: If something causes pain, stop immediately. Supplementary Activities: Flexibility Training: Incorporate stretching or yoga sessions. Mindfulness: Techniques like meditation can aid recovery and focus. Breathing: Follow the breathing exercises from Rickson Gracie: https://www.youtube.com/watch?v=nrZYUWclgi8

Program Overview