BJJ - Strength and Conditioning

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

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Bench Press (Dumbbell)

Leg Press (45 Degrees)

Single Arm Row (Dumbbell)

Neck Curl

Seated Calf Raise

Pull-Up (Bodyweight)

Plank

Landmine Twist

Rotational Landmine Push Press

Seated Row (Cable)

Jumping Push Up

Tricep Rope Push Down (Cable)

Seated Shoulder Press (Dumbbell)

Front Squat (Barbell)

Sumo Deadlift (Barbell)

Hamstring Curl

Hip Adductor (Machine)

Bicep Curl (Dumbbell)

Hip Abductor (Machine)

Leg Extension

Hammer Curl

Farmer's Walk (Weighted)

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