Posted inStrength and Conditioning

Weekly Training Plan #1

May 23, 2021Posted inStrength and Conditioning

Welcome to week one of the training plan.

Each week, I’m going to post a training plan for the week, with five workouts of varying levels of intensity. Give it a go and let me know how it goes for you. Comment below if you have any questions.

Instructions

Warm-up before all workouts,  use cool-down routine afterwards

Fitness Level

Complete the following days depending on your fitness level;

  • Low: Day 2, 3 and 5
  • Intermediate: Day 1, 2, 3 and 5
  • Advanced: Day 1-5

Intensity

  • Red – High (H)
  • Orange – Moderate (M)
  • Green Low (L)

Day 1: Hurricane Training (H)

Full Hurricane demo

✳️Complete 3 rounds of each block consecutively.
✳️Exercise  A for the full 30sec
✳️Exercise B & C if you reach the prescribed reps within the interval, rest until the next interval
⌚️30-60 sec rest between Block – Rest more if needed

WARM-UP:

HURRICANE EXERCISE LIST

BLOCK 1: x3 rounds
A: Burpee 30sec
B: Push up x 10
C: Pike Up x 10
Rest 1.00min
 
BLOCK 2: x3 rounds
A: Get Up, Get Down 30sec
B: Swim Push Up x 10
C: Alt Toe Touch Sit-ups x 16
Rest 1.00min
 
BLOCK 3: x3 rounds
A: Hand Spin 30sec
B: Inverted Row x 10
C: Reverse Hyper x 10
 
COOL DOWN

Day 2: BJJ Solo Drill Training

BJJ Solo Drill Training Video

1min BJJ Movements
1. Technical stand-up
2. Front Get-up
3. Fw/Bw Roll
4. Hip Escape Drill
5. Butt Scoot
6. Side Winder Crunch
7. Alternating Leg Raise, Double leg Raise, Leg Openage
8. Bridge Left and Right
9. Single Leg Bridge
10. Leg Circles
11. Hip Lift
12. Hip Lift Triangle
13. Sit-out Variations

TABATA INTERVAL TRAINING 
20sec work – 10sec rest
#1 Level Change
#2 Down Block
#3 Hand Spin
#4 Sprawl
#5 Shoot & Sprawl

Each drill is completed 2x
Total time: 5min

1min Mobility Movements
1. Roll Back to Modified Hurdler 17:20
2. Roll Back to V-Sit Side Stretch 18:20
3. Roll Back to V-Sit Chest to Floor 19:20
4. Hip Stretch Variations 20:20
5. Side Roll Variations 21:21
6. Mountain Climber x 10, Groiner x10, Knee Tuck x10 22:07

Day 3: Recovery Day

Warm-Up : Floor Based Mobility or other

15-20min jog – heart rate must be maintained between 130-150bpm (this may involve walking and running, focus on heart rate)

Exercises

  • Bodyweight Squats 20 reps
  • Push-ups 20 reps
  • 1 Leg RDL 10 reps each leg
  • Plank 1-min

Stretch Routine

Day 4: Circuit Training

WARM-UP

Each exercise is 1 minute long, with 15 sec for transitions. Complete 2-3 rounds Allow 2 min between rounds

  1. Tech Stand up & Down
  2. Jump Back – Push Up
  3. Bicycle Sit Up
  4. Sit-outs
  5. Burpee

COOL DOWN

Day 5: BJJ Solo Drills

Video Demo

1. Technical Stand-up
2. Rock to Combat Base
3. Backward Roll to Half Guard Pull
4. Rocking Guard
5. Butt Scoot
6. Bw/Fw Hip Escape
7. Rocking to the Hand
8. Rocking to the Hand – Hip Extension
9. Rocking to the Hand – Step Over
10. Sidewinder
11. Double Leg Raise
12. Alternating Leg Raise
13. Criss-cross legs
14. Leg Circles
15. Hip Escape for Guard Retention
16. High Step Sit Through
17. Bridging
18. Bridge Escape to the Knees – Tuck leg Under
19. Hip Extension
20. Triangle Drill
21. S-Position Stretch Variations
22. Around the World
23. Cobra-Child-Lizard
24. Hand Spin

Exercises

  • Bodyweight Squats 20-30 reps
  • Push-ups AMRAP
  • 1 Leg RDL 10 reps each leg
  • Plank 1-2 min

Stretch Routine

Eat a big Steak!

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Last updated on May 23, 2021