TableofContents

2-ForewordbyRomuloBarral 30-AccessoryStrengthMovements
3-Testimonials Shoulders
5-OverviewofPhysicalDemandsofBJJ Neck
6-FiveTrainingTips,MythsandGuidelines Traps
9-PreTrainingPeriod(Warmups) Arms
Abdominals LowBack/Hamstrings
JointCircles BackExtensionSeries
PartnerStretches 33-EnergySystemTraining
SpeciPicMovements TempoRuns
Speed/PowerDrills TempoThrows
LowAmplitudeJumping AerobicCircuits
MedballMobility LacticCircuits
13-Speed/PowerWork 38-SampleTrainingPlanforBlue/PurpleBelts
Sprinting 53-SampleTrainingPlanforBrown/BlackBelts
Jumping 73-NutritionalGuidelines
ExplosiveMedicineBallThrows ProgramPillars
MedicineBallRebounds MacronutrientOverview
ExplosivePushups ExerciseMetabolism
22-SpecialStrengthExercises PreFightNutrition
25-MaximalStrengthDevelopment 7DayFightPrepPlan
LowerBody PostWeighInNutrition
UpperBodyPull Supplements
UpperBodyPush References

TosaythatJiu-Jitsuhasbeenapartofmylifeforthepast12yearswouldbeanunderstatement,
[Link],mybody,timewithmyfamilyandPinancesinmypursuit
ofbeingthegreatestjiu-jitsucompetitorpossible.
Iknowifthereisonethingthathassetmeapartfrommycompetitionandallowedmeto
achievethesuccessIhave(7WorldChampionship,6Gi,1No-Gi)[Link]
compete,everyonelovestocompete,[Link],but
thatisnotthedayyoubecomeachampion,youbecomeachampionintheweeks,monthsandyears
[Link],whoevertrainsharderwillwinmore,simpletosayatleast.
Winningisabyproductofgreatpreparation.
Inlate2009,[Link]
trainingseveralguysItrainedwithanditquicklybecameapparentthatwhattheyweredoingwas
working.IknewafterhavingACLsurgeryfromaninjurysufferedatthe2010Mundials,thatIneededto
[Link]
[Link]
melikeIhadneverbeenchallengedbefore,IknewthatwinorloseIhaddoneeverythinginmypower
[Link]
competeagain,theyalsohelpedmystudentFelipePenatransformhisbodyandwinthe2011World
AbsoluteChampionshipasapurplebelt.
Thisbookisagreatresourcetoanyonelookingtoimprovetheirjiu-jitsuoranykindof
[Link],effective,[Link]
necessarytobestprepareyourbodyforsuccessandIwouldurgeanyonewhoisseriousaboutbeing
thebesttheycanbetostudythisbookandapplyitsprinciples.
Chadtoldmeaquotethatsumsuptheattitudeyoumusthavetobecomethebest
Itraineverydayofmylifeastheyhavenevertrainedadayintheirs.-AlexanderKarelin,Russian
OlympicChampionWrestler
BoaSorte,
RomuloBarral
7xJiuJitsuWorldChampion
2
WhattopJiuJitsuathletesandcoachesaresayingaboutJuggernaut
"IwasthePirstJiuJitsuPightertotrainatJuggernautandwithinafewweeksofbeginning,ourgroupgrew
withotherblackbeltsbecausetheyallsawhowmuchofadifferencetherewasinmyphysique,strength
[Link]
Juggernaut-FabioGigantinhoVillela,HeadProfessorGracieBarraNorthAustin,WorldNoGiChampion
(BrownBelt),PanAmChampion,AmericanNationalChampion2x
WhenyoureachthetoplevelofJiuJitsu,blackbelt,everyoneisskilled,soitisyourphysicalabilitiesthat
willseparateyoufromyourcompetitors.
TrainingatJuggernaut,mystrength,
speed,powerandendurancereachnew
levels,andIalwaysfeltconPidenttopush
thepaceagainstmyopponentwithout
[Link]
andmakesyouhateChadwhileyoure
doingit,butyoulovehimwhenyouget
onthematinatournament.-Fabiana
Borges,PanAmericanChampion2x,NoGi
PanAmChampion,2
nd
PlaceWorld
Championships
Ibelievethatwhenyoureachthelevelofblack
belteveryoneknowsthetechniquesandsurely
oneofthefactorsthatwillmakethedifference
[Link]
JuggernautmyJiujitsuchanged,Idonotget
tiredeasily,myrecoveryisveryfast,mybodyis
muchstrongerandevenimprovedmy
[Link]
jitsu.-RodrigoSimoes,HeadProfessorGracie
BarraManhattanBeach,AmericanNationalChampion
3
Juggernauthelpedmereachanewlevelinmyjiujitsu,[Link]
Juggernautleadinguptothe2011Mundials,[Link]
becamestronger,[Link]
beenconsideredanunderdogatWorlds,butbecauseofthewellplannedandintensetraining,Iwasable
towinmyweightclassandcapturethetitleintheopenweightdivision.-FelipeCarasdalePena,2011
OpenWeightWorldChampion(PurpleBelt),2011PanAmChampion
Everyaspectofmyphysicalskillsimproved
[Link],speed,
endurance,gripstrengthandmental
[Link]
seriousaboutcompetingattheworldlevel,
youneedtobeseriousaboutyourphysical
preparationandJuggernautisthebest
placetoPindtheserioustraining
informationyouneed.-PhilipeDella
Monica,HeadProfessorGracieBarra
LagunaNiguel,EuropeanChampion,
MedalistatMundials,PanAms,AmericanandBrazilianNationals
4
[Link]
neededtobeasuccessfulBJJcompetitoristechnique,withouttechnique,allthestrengthandpowerinthe
worldismeaningless;becauseofthisitiscriticalthattheathletestrainingprogramallowsthemthe
[Link],they
mustalsoimprovetheir

Relativestrength-Strengthcomparedtobodyweightisthecontrollingfactorofallother
[Link],themovepowerful
[Link]
classcontrolledenvironmentitisimperativethattheathleteisasstrongaspossibleattheir
givenbodyweight.

Explosivepower-Theabilitytorapidlygenerateforceiskeytoeverytakedown,sweep,
throwandanyothermovewhichrequirestoyourapidlyovercomeyouropponentsweight.

SpeciPicenergysystemcapacities-Anygreatcompetitormustbeabletogothedistancein
[Link],covering
theanaerobic-alactic,[Link]
addressedinaspeciPicmannerformaximumresults.Simplyrunning5milesafewtimes
perweekisntsufPicienttobeabletostillmovepowerfully9minutesintoachampionship
[Link]
bestthroughlongstrenuousmatches,italsowilldetractfromyourmaximalstrengthand
powerdevelopment,aswellasplacingunduestressonyourjoints.

Specialstrength-Asanathleteimprovestheirtechnicalabilitiesandrisestowardsthetopof
thecompetitivePield,inthiscaseBlackBelts,thenumberofmeansthatcanbeusedto
[Link]
competitors,adding10poundstoyourdeadliftor2toyourstandingbroadjump,willnot
[Link]
maximumtrainingeffectyoumustbeabletoanalyzespeciPicpartsofthemovementsin
yoursport,measurethem(intime,forceoutput,etc)[Link]
trainingisbeyondthescopeofthisbook,andforthatmatteranytext,butwewillprovide
youwithstartingpointstobegincriticallythinkingaboutyourtrainingandwaystodevelop
[Link]
5
HereareFiveTrainingTips,MythsandGuidelinesthatJuggernautathletesknowandyouneedtoknowto
becomeanightmareonthemat.
1. ImproveYourMaximalStrengthandEverythingImproves-Increasingyourmaximalstrengthwill
haveapositivebenePitonyourjumping,sprinting,[Link]
largeisometric(static/holdingstrength)componenttoitandeventhoughitdoesntinvolve
movement,holdinganopponentinyourguardortryingtolockinasubmission,whichcantake
minutes,[Link],thelowerpercentageoftheirmaximal
strengththeymustexerttocompletethesamemove.Inotherwordsofoneathleteis2xasstrong
astheother,thatathletewillonlyneedtouse50%asmuchenergytoexecutethesamemaneuver.
Asthehighlyrespected(andveryquotable)coachMarkRippetoeoncesaid,Strongpeopleare
[Link]?
2. EverythingYouDoisaStresstotheSystem-Peopleoftenmakethemistakeoflookingattheirsport
practice(JiuJitsutraining)andphysicaltraining(lifting,conditioning,etc)asseparateentities.
Whycreateaperiodizedplanforyourlifting,jumping,andsprinting,butnotyourBJJtraining?
[Link]
goanotherstepfurther,youalsomustconsiderstressesthatyourjob,relationshipsandhobbys
[Link]
CentralNervousSystemfatigueandovertraining,anissuethatiscommonamongcombatathletes.
CharlieFrancis,consideredbymanytobethegreatestsprintcoachofalltime,likenedtheCNStoa
[Link],anallthetrainingyoudoPillsitupto
[Link],[Link],
suchasworkorproblemswithasigniPicantother,willalsoPillupyourcup,solearntomanage
[Link],itisalengthyprocesstorecoverfrom.
6
HereareFiveTrainingTips,MythsandGuidelinesthatJuggernautathletesknowandyouneedtoknowto
becomeanightmareonthemat.
1. ImproveYourMaximalStrengthandEverythingImproves-Increasingyourmaximalstrengthwill
haveapositivebenePitonyourjumping,sprinting,[Link]
largeisometric(static/holdingstrength)componenttoitandeventhoughitdoesntinvolve
movement,holdinganopponentinyourguardortryingtolockinasubmission,whichcantake
minutes,[Link],thelowerpercentageoftheirmaximal
strengththeymustexerttocompletethesamemove.Inotherwordsofoneathleteis2xasstrong
astheother,thatathletewillonlyneedtouse50%asmuchenergytoexecutethesamemaneuver.
Asthehighlyrespected(andveryquotable)coachMarkRippetoeoncesaid,Strongpeopleare
[Link]?
2. EverythingYouDoisaStresstotheSystem-Peopleoftenmakethemistakeoflookingattheirsport
practice(JiuJitsutraining)andphysicaltraining(lifting,conditioning,etc)asseparateentities.
Whycreateaperiodizedplanforyourlifting,jumping,andsprinting,butnotyourBJJtraining?
[Link]
goanotherstepfurther,youalsomustconsiderstressesthatyourjob,relationshipsandhobbys
[Link]
CentralNervousSystemfatigueandovertraining,anissuethatiscommonamongcombatathletes.
CharlieFrancis,consideredbymanytobethegreatestsprintcoachofalltime,likenedtheCNStoa
[Link],anallthetrainingyoudoPillsitupto
[Link],[Link],
suchasworkorproblemswithasigniPicantother,willalsoPillupyourcup,solearntomanage
[Link],itisalengthyprocesstorecoverfrom.
7
3. CircuitTrainingShouldBeTheBasisofYourPhysicalPreparation(Myth)-Theinternetisagreat
thingandfulloflotsofvaluabletraininginformation,butitisalsotheculpritofperpetuatingthe
[Link]
certainlyusecircuitstohelpconditionourathletes,buttheycomprisenomorethan1dayper
weekofourtraining,[Link]
beatingyourbodyupenoughthroughnumerousweeklysessionsonthemat,somakesureyou
arelimitingyourcircuitworkto1-3circuitsperweekandknowthatyoushouldbewalking
awayfromyourcircuitfeelingtiredbutstrongandreadytodoanotherafterafewminutes.
Athletesmustbegintounderstandthathardworkandqualityworkarentoneinthesameand
[Link]
circuitsthatcauseyoutobecomeverysoreareagreatwaytoPillupyourCNScupfastand
[Link],Olympicsprinters,thefastestandmostexplosiveathletesintheworld,
havetrainingthatislargelycomprisedofsprintswithfullrecoveries(eg.5-6minutesaftera
60msprint).Theyareimprovingbecauseoftheirqualityoftheirwork,notbecauseitisdifPicult
tocompleteorhasthemvomitingonaregularbasis.
[Link]-Manyathletes,particularlyyoungorinexperiencedones,oftenlose
[Link],butdonotunderstandthatthey
[Link]
[Link]
provideexercises,sets,reps,timesandmoreinformationaboutyourtraining,youmustPigureout
whatpartsofthatarethemosteffectiveforyouandbuildfromthere.
ThegreatOlympicliftingchampion,VasliyAlexeyev,oftentalkedabouthowpeoplewouldoften
askwhatprogramhefollowedsotheycouldfollowitto,[Link]
thistobesecretiveortowithholdinformation,butratherhewouldtellthemthattheycannotdo
HISprogram,[Link],reps,intensities,
etcwerethesame,itwasimperativethattheyunderstandtheprogramforthemselves.
SowhileitmaybevaluableforyoutoknowthetrainingprogramofgreatcompetitorslikeRoger
Gracie,RomuloBarralorRodolfoVierra,itisimperativethatyouunderstandthattheydowhat
[Link]
enjoythejourneyoftraining,notjustthedestination.
8
5. BeaProfessional-Beingprofessionalisntaboutgettingpaidmillionsofdollarstopracticeyour
disciplineofchoice,itisaboutdoingthelittlethingsrightandtrulybeingcommittedtoyour
[Link]
[Link]
casuallycompeteintournamentsandsomeonewhoistrulyinvestedintheirsuccessasajiu
[Link],social
life,money,[Link]
sacriPicetimetodoextratrainingandrecoverywork,tomakesureyourbodyispreparedto
[Link],
becauseyouknowanightofdrunkendebaucherywillholdyoubackonthematsthenextday.
YoumustbewillingtoputyourPinancestowardsbetterfood,softtissue/chiropracticwork,
seminarsandotherthingsthatwillcontributetoyoursuccess,insteadoffancyclothes,cars,or
otherunimportantmaterialitems.
Seven-timeWorldChampion,RomuloBarral,istheultimatecompetitorandknowsthatoutworkingyour
opponentineveryfacetofJiuJitsu,technical,tacticalandphysical,istheonlywaytoguaranteesuccess.
9
TheTraining
PreTrainingPeriod
ThePreTrainingperiodservesmultiplefunctions1)Preparethebodyfortheupcomingsession,
2)Improvegeneralmovementskillsinalowamplitude/extensiveenvironment,3)Evaluatemovement
mechanicsandpatterns,4)[Link]-trainingperiodwillcoverall
[Link]-trainingshouldalsobeorganizedinageneraltospeciPicmanner,wherethelastdrills
[Link]
pre-trainingperiodinto3mainphases,1)General,2)SpeciPic,3)[Link]
pre-trainingperiodcanandshouldbedonebarefooted,providedthatyouandinacontrolled
environmentandwonthaveanythinghazardoustoyourfeetinthearea.
General
[Link]
importantthatthisisdoneinamannerwhichhastheleastimpactontherestofthetrainingsession,
meaningthatyoudontwanttodiminishtheathletesabilitytoperformtheirtrainingforthedaywithtoo
[Link]
andgetalightsweatgoinginapassivemanner,[Link]
[Link]
isalsoacriticalaspectofthegeneralperiod.
LowAmplitudeAbdominalTraining
InandOuts
[Link]
orbackwardsandkeepaneutralanglewithyourhead.
McGillSitups-Focusonmaintaininganeutralspineandpushtheforeheadtowardsthesky.
Remembertosupportthelowbackbyputtingyourhandsunderyourbutt.
MovingFrontPlanks
10
JointMobility-Emphasizeasmooth,controlledmovement,[Link]
thepositions
NeckCircles
ShoulderRolls
ArmCircles-Palmsupwhengoingbackwards
PNFPatterns-Makesurethetophandhasthepalmtotheskyandbottompalmisfacing
backwards
ElbowCircles
HipCircles
GoodMornings-Bigchest,pushyourhipsbackwards.
TrunkCircles
HurdlerCircles-Makesuretoachievefullextensionthroughtheankleandkneeofthelegthatis
ontheground.
IYTs-Focusingonpullingtheshoulderbladesdownandback,squeezingthemtogetherashardas
possible
PNFPartnerStretches
[Link]
Partnerstretchesthougharenotstatic,theyinvolveanisometriccontractionandareagreatwayto
increasethetemperatureofagivenmuscle

Hamstrings-Oncetheendoftheathletesrangeofmotiontheywillpushthelegagainsttheir
partnerfor3-5seconds,thenthestretchisreleasedandreset.Thisisrepeatedfor3-5more
rounds.
Prioformis-Thesameprocedureasthehamstringstretchisused.
Quad/HipFlexor-Thepartnerneedstomakesuretousetheirweighttopulluponthekneeand
[Link],theathletewillpulltheirknee
downandfoottowardstheground,whilethepartnerlightlyresists,butdoesnotstoptheir
motion.
11
SpeciPic
ThespecifcperiodofthewarmupistoaddressmovementpatternsthataremorespeciPictothe
[Link].
Inchworms
SpiderCrawls
CrabWalks
PushupCrossovers
Cartwheels
SpeedandPowerWarmup
ThePinalportionofthepre-trainingperiodshouldbededicatedtowarddevelopingproper
mechanicsforspeedandpowermovementssuchassprinting,[Link]
donothaveadequatetechniqueintheseexercises,yourpositivetrainingeffectswillbelimitedbecause
[Link]
shouldhaveonanemphasisonrelaxedandrhythmicmovments.
RunningSeries-Thisshouldbeperformedpriortoanysprintingsessionfor2-3setsof10yardsper
HighKneeMarch-Kneeup,toeupandfullextensionthroughthedownleg.
Ankling-Toeupandforcefullypullthelegunderyou.
HighKneeSkip-Smooth,[Link]
throughthedownleg.
Buttkickers-Focusonaquickturnover.
12
HighKneeRun-Donotoverlifttheknee,asthisoftenimpedesfullextensionofthedownleg.
Maintainagoodchintopocketarmactionthroughalldrills.
LowAmplitudeJumping-Thiscanbedonepriortosprintorjumptraining,orboth
RollingHops-Silentlandingsandasmoothtransitionfromjumptojumpmustbethepriority.
RollingDiagonalHops-Maintainthesamewidthbaseofsupportthroughoutallthejumps.
Continuetoemphasizesoftlandingsandsmooth,quicktransitionsfromjumptojump.
[Link]
coveringthesameamountofdistanceoneveryjump.
MedballMobility-Thisshouldbedonepriortoallmedicineballthrowtrainingandcanalsobeusedasa
[Link]
ofshouldermobilityandstrength.
ProneHalos-Createasbigacirclearoundtheheadaspossiblewhilekeepingthearms,chestand
legsoffoftheground.
ProneStraightArmRaises-Squeezetheupperbacktogethertolifttheballashighofftheground
[Link]
waydown.
SupineStraightArmPullovers-Keepthearmsstraightandpulltheballthroughafullrangeof
motioninaslowandcontrolledmanner.
GluteBridges-Squeezetheballbetweenyourknees,drivetheheelsintothegroundtobridgeyour
hipstowardstheceiling,squeezetheglutesfora1countatthetopofthemovement.
StandingStraightArmChops-SimilartotheSupineStraightArmPulloverbutdonestanding.
13
Squats-Holdtheballstraightinfrontwhileperformingsquats,pushthehipsbackandkeepyour
weightonyourheels.
FullSwings-MaintainaPlatbackpositionwhileswingingtheballfromstraightabovetheheadto
downbetweentheknees.
DiagonalChops-MaintainaPlatbackpositionwhileswingingtheballfromovertheshoulderto
downoutsidetheknee.
OverheadReverseLunges-Keeptheballstraightoveryourheadasyoureachyourfootbackintoa
lungeposition,maintainaverticalshinanglewiththefrontleg.
AroundtheWorlds-SimilartotheProneHalos,createabigcirclearoundthehead,tracingthe
[Link]
backpositionthroughout.
Speed/PowerWork
[Link]
[Link]
athleteimprovestheirrateofforcedevelopmentandreactive/elasticabilitiesthroughavarietyofsprints,
[Link]/powerworkmustbeperformedatthebeginningoftrainingsessions,whilethe
athleteisfreshandhavecompleteornearlycompleterecoverybetweenboutstomaintainhighquality
outputs.
14
GracieBarraBlackBelt,MikeyGomez,knowsthevalueof
beingabletophysicallyoverpoweranopponent,whether
itisintheGi,No-Gi,orwhilecompetinginMMA.
15
Sprints
Sprintsareagreatwaytodeveloplowerbodystrengthandpower,aswellasimproveyour
[Link],theirmusculardevelopmentcanbeattributedas
muchtotheirsprinttraining,asitcantheirweighttraining.
[Link]
fasteryouarerunning,themorestressthereisonthebodyandCNS,sooneshouldbegintheirsprint
trainingprogramwithresistedrunning(afterundergoingaproperGPPphaseandextensivetempowork,
whichwillbediscussedlater)andthenprogresstofreesprintsatahighervelocity.
[Link]
athletes,evenwithalowerbodyweight,[Link]
achievingahardforwardbodyleanandusingapowerfulandaggressivearmaction.
ProwlerSprints-Thesameguidelinesshouldbeusedregardingweightselectionwithprowler
[Link].
FreeSprints-Focusonkeepingagoodforwardlean,[Link]
andrelaxedfaceandshoulders.
DifferentStartingPositions
[Link]
risingfromthepushupwillcreate.
OnBack-BeginningonyourbackwithyourfeetPlatonthegroundorelevatedasifsomeone
wasinyourguard,explosivelyPlipover,risetoyourfeetandsprint.
VolumeGuidelines:
10-40ydreps.100-400ydspersession.1-3sessionsperweek.
16
Jumps
Jumpingisvitaltoincreaseanathletesrateofforcedevelopment,improvecoordination,andbuild
reactive/[Link]/elasticabilitiesisoftenreferred
[Link]
[Link],soitisimportanttokeepinmindthat
youwanttomovefromdoublelegvariationstosingleleg,singleresponsetomultipleresponse,
[Link]
achieved,focusonqualityofeffortandrepetition,notquantity.
StandingLongJump(s)
UpStairs-Coverasmanystairsasyoucanwhile,reactivelytransitioningfromonjumptothenext.
Twoconsecutivejumpsissuitable.
UpHill-Again,focusonconnectingyourjumpsthroughasmoothandreactivegroundcontact.
FlatLand-Two,3,4or5consecutivejumpscanbeperformeddependingonreactiveabilities.
Whenperformingtheseconsecutivehops,allbutthelastjumpofeachseriesshouldbeslightly
submaximalandonlythePinaljumpshouldbeanallouteffort.
BoxJumps
SingleJumps-Whenselectingaboxheight,youshouldbeabletolandontheboxinnolowerthan
[Link],thisbecomesmoreanexerciseinhipmobilitythan
[Link].
MultiResponse-Jumpingontheboxasmanytimesaspossibleinagiventimeframeoracertain
[Link].
17
KneelingJumps
DoubleLeg-Focusonexplosivelydrivingthehipstowardstheskyandlandingatorabovea
parallelsquatposition.
SingleLeg-Makesurethelegwiththefootonthegroundiscreatingallofthemovementaction,
[Link],Whenperforming
thebackwardsvariation,youshouldpostovertheoppositelegwhichwillrequiretohaveyourfoot
Plexedsoyouareonyourtoe.
HurdleHops-Whenselectinghurdleheight,youneedtouseaheightthatallowsyoutostillmove
reactivelyoffthePloorfromarelativelyshallowkneebendposition.Threeto5hurdlesperseries
ofjumpsissufPicient.
VolumeGuidelines:
[Link]
[Link]
performed2timesperweekinthisfashion.
Throws
[Link]
[Link]
[Link]
arms,meaningthatthelegs/hips/trunkcreatethepowerandthearmsdeliveritintotheball.
18
DivingThrows
SingleJump-Startingfromasquatpositionexplodeforwardinalongjump,focusonachievingfull
extensionthroughthelegsandhips.Useaweightthatallowsyoutothrowapproximately12
yards,oncethatdistanceisbeingexceededconsistently,youcanincreasetheweightoftheball.
ThebenePitsofthisthrowareaccentuatediftheathletecandiveontoapad(likealandingpadfor
thehighjump)atthePinishofthethrow,asthiswillallowforgreaterhipextension.
MultipleJumps-Forathleteswithgoodreactiveabilitiesandrelativestrength,theycanperforma
seriesoflongjumpprecedingadivingthrow.Beginwith1jumpandthenthrowandasyouare
abletoexecutethemeffectively.
[Link]
armsshouldberelaxedandlonglikeropes,releasetheballsothatyouareachievingbothheight
[Link],youshouldbebackpedalingforafew
stepsaftertheballisreleased.Thisthrowshouldexceed15yards
[Link]
aboveyourhead,swingitdownbetweenyourlegsasyoudropandloadyourhips,maintainaPlat
back,[Link]
relaxedlikeropes,[Link]
beonparwiththeoverheadbackwardsthrow,solooktoexceeddistancesof15yardsbefore
increasingweights.
Squat+VerticalThrow-Startwiththeballonyourchest,squatdownandreactivelyreverseyour
momentumdrivingtheballintotheairwithajumpandthenpressofthearms,tryingtoachieve
[Link]
[Link]
throwtheballoverthegoalpostsonafootballPield.
19
OverheadForward-Thisthrowissimilarintechniquetoasoccerthrowin.Take1stepforwardand
[Link]
uponreleaseeachthrow.Useaweightthatallowsyoutothrowover10yards.
RotationalThrow-Therotationalthrowshouldmovefromalowtohightrajectorythroughthe
[Link]
[Link].Distancesof12+yards,on
eachside,shouldbeachievedbeforeincreasingtheweightoftheball.
ShotThrow-Makesuretokeeptheballclosetoyourbodyandyourelbowbehindtheball,soyou
[Link].10+
yardsshouldbeachievedconsistentlybeforeincreasingtheweightoftheball.
ScrambleThrow-Layingonyourbackwithyourfeetupasifsomeoneisinyourguard,throwthe
ballashighaspossible,scrambletoyourfeetandcatchtheballbeforethe2
nd
[Link]
thehorizontaldistanceyouthrowtheballawayfromyouthemoredifPicultitwillbe.
VolumeGuidelines:
Whenperformingexplosivethrows,aswithsprintsorjumps,qualityneedstobethefocusedand
[Link]
[Link],itwillneedtomake
upthelargemajorityoftrainingstimulusforthatparticularday.Ourathletescommonlyperform10-30
intensivethrows(4-6ofdifferentvarieties)persessionfor2-3sessionsperweek.
20
Medicineballreboundsareanotherwaytotrainreactive/[Link]
ballreboundsyouwanttostandnearthewall(armslengthatmaximum)andperformasmanythrowsas
possibleinagiventimeframeorasetnumberofthrowsinasshortastimeaspossible.
MedicineBallReboundSeries
ChestPass-Standjustoveranarmslengthfromthewall,maintainasquatpositionthroughout
thethrows.
Overhead-Standwithyourtoestouchingthewallandexplosivelypulltheballintothewall
Rotational-Makesuretokeepyourshoulderslevelandpulltheballaroundwithyourabs,not
yourarms.
Scoop-Pushyourhipsbackwards,keepingaverticalshinangle,standupexplosivelytopullthe
ballforward.
VolumeGuidelines:
Twoto3setsof10-20secondsor10-20rapidthrowswillbesufPicientwithmedballrebounds.
Thesecanbeperformedonadailybasis.
21
PushupVariations
[Link]
[Link]
maintainingarigidbodypositionthroughoutthepushups,similartothatofaplank,sothatyouwillrise
ontotheboxbythedriveofyourupperbody,notliftingthehips.
ThreePositionPushups
TopPosition-Keeptheshoulderbladespulledtogethertightlywithaslightbendinthe
[Link].
MiddlePosition-Armsshouldbebentat90degrees,everythingelseremainsthesameas
theTopPosition.
BottomPosition-Chestremains1-2offthegroundthroughout,everythingelseremains
thesameastheotherpositions.
PushupsUpOntoBox-Performanexplosivepositionthatlaunchesyourhandsoffthegroundand
[Link]
groundundercontrol,donotdrop.Boxheightwillvarybyabilitybutshouldfallbetween10-24.
Remembertokeepthebodyrigid,soyourhipsdonotriseaboveyourshoulders.
DropPushups-Startingwithyourhandsontopoftheboxes,popyourselfofftheboxesslightlyand
[Link]
backuptothetopoftheboxes.
ReboundPushups-Thisvariationcombinestheothertwointoone,startonthetopoftheboxes,
droptothePloorandrapidlyreverseyourmomentumbackontotheboxes.
VolumeGuidelines:
[Link]
explosivepushupvariations(Upontobox,dropandrebound)shouldnotexceed3repetitionsperset,3
to6setscanbeperformedduring2-3sessionsperweek.
22
SpecialExercises
ThedevelopmentofspecialstrengthisthekeyfactorforathletesofhightechnicalqualiPicationsto
[Link]
[Link]
barbellexercises,theyareapartorwholeofabiomechanicalpositionthatisachievedduring
[Link]/
[Link]
aredesignedtopreparetheathletesforthestrenuousandexplosivemusculareffortsassociatedwith
[Link]
qualiPiedBJJpractitioners.
SprawlRepeats-Makesureyouarepressingyourselfoffthegroundexplosivelyandhaving
reactivefeetasyoushootyourlegsbackintothesprawl.
SwissBallGuardSqueezes-Wrapyourlegsaroundoroveraswissball,andsqueezeitastightas
possibleforthedurationoftheperiod
BarbellStandUps-Startinakneelingposition,onekneedown,withthesleeveofthebarbellinthe
crookofyourelbow,standuppowerfully,drivingyourheelsintothePloorandPiringyourglutes,
asifsinkinginaguillotine,[Link]
[Link].
GrapplerPressandHipEscape-Layonyourbackandpressthebarawayfromyoupowerfullas
youescapeyourhiptowardsyouroutsidehand,quicklyreturntothestartingpositionandrepeat.
Emphasizethespeedofthemovementovertheweightbeingused.
GrapplerTwists-Whilestanding,lowerthebartoyourhipwithslightlybentarmsandripitback
totheoppositesidewithyourhipsandabs,allowyourfoottoturnasyoumovetheweight.
23
SingleArmRopeRows-Grabarope(1/2to2indiameter)andleanback,lettingyourshoulders
opentowardsthePloor,explosivelypullyourbodytowardsyourhandandthenfallbackintothe
[Link],themoreresistanceyouwillhaveto
[Link].
DonkeyKongs-Squeezeaswissballagainstyourchestandhaveapartnertrytoknockitoutof
[Link]
possibleangletoachievemaximumpressure.
ClappingPushups-Propelyourupperbodyoffthegroundwithanexplosivepushupandperforma
[Link],thenjustpopyourhandsofftheground,
untilyouimprove.
BoxJumpRepeats-Sameasthereactiveboxjumpsthatareoutlinedinthejumpingsection.
ProwlerShoves-Pushtheprowlerawayfromyouexplosivelyandquicklyadvancetowardsitand
repeat,[Link]
pushoverthefrequencyofpushes.
ProwlerRopePulls-Seated(withyourfeetbracedagainstsomething)orstanding,pullthe
[Link]
[Link].
TireFight-Withapartner,oragainstasurfacewithsufPicientrebound,[Link]
freetochangehand/footpositioningthroughoutthedurationofthedrill.
KettlebellDropandCatch-Usingaheavilychalkedupkettebellorhexdumbbell,dropthe
implementwithonehandandcatchwiththeother,alternatinghandseachrep.
24
VolumeGuidelines:
Thevolumeofspecialexercises,aswithanyexercise,isdependentuponthepreparednesslevels
[Link],theseexercises
shouldbeperformedinshortbursts(10seconds)whenaimingtodevelopalacticpowerandlonger
durations(30seconds)[Link],rest
[Link]
tobeginyourrestperiodsat1minuteandlowerthemfromthereasyouraerobicabilitiesimprove.
Whenlookingtodeveloplacticthreshold,beginat30secondsofworkto1minuteofrestandovertime
bringtherestperiodsdowntoa1:1ratioorconstantlymovefromoneexercisetothenext,withaslittle
timebetweenmovementsaspossible.Twoto8setsofeachexercisecanbeperformedduring2or3
sessionsperweek.
UpandcomingPurpleBeltJeffShulze,ofGracieBarra
SantaAna,isagreattestamenttohowimprovedphysical
preparationcanallowanathletetoovercomeacompetitor
withmoretechnicalexperience.
25
MaximalandExplosiveStrengthDevelopment
[Link]
strengthincreases,[Link],
andimpracticalfromabioenergeticstandpoint,thataBJJathletewillhavetoexpress100%oftheir
strength/power.Muchmoreoftheworkbeingdoneduringamatchisinthe50-70%[Link]
increasingthemaximalstrengththough,nowyoursubmaximal(50-70%)effortismorepowerfuland
easiertosustainforlongerdurations,[Link]
strengthinthelegs,hips,[Link]
tounderstandthepointofdiminishingreturnsinmaximalstrengthdevelopment,especiallyforthe
higherqualiPiedathletes(frombothabeltandstrengthstandpoint).Ifanathletealreadyhasachieveda
highlevelofstrengthdevelopment,400poundsquatat200poundbodyweightforexample,theenergy
[Link],ifanathleteimproveshisbenchpressfrom250
to300pounds,hedoesnotneedtouseasmuchenergytopusha200poundopponentawayfromhimas
before.
[Link]
wayofdoingsoisthroughtheuseofsubmaximalloading,asthiswillbelessstressfultothebody/CNS
[Link],not
powerlifting,sodontexpecttohaveelitepowerliftingnumbersifBJJsuccessisyourultimategoal.
TheJuggernautMethodand5/3/1arebothgreatoptionsfortheathletelookingtoincreasetheir
[Link]
utilizingeitheroneoftheseprograms,IwouldsuggestnottakingthePinalsetpasttheprescribedreps
[Link],duringthe10sWaveoftheJuggernautmethodanathletewith
a300poundsquatwoulddothefollowing
Week1(AccumulationWeek)-180(60%of300)for4setsof10reps,180for1setofover10repetitions
Week2(IntensiPicationWeek)-165(55%of300)for1setof5reps,185(62.5%of300)for1setof5
reps,205(67.5%of300)for3setsof10reps.
Week3(RealizationWeek)-Warmupto225(75%of300)foronesetofmaximumrepetitions.
26
NoticethatinWeek2(IntensiPication)noneofthesetsaredoneforovertheprescribedrepetitions.
Doingthiswillallowtheathletetorecoverbetterfromweektoweekandhaveenoughenergytodevote
toyourtechnicalandtacticaldevelopment.
Whendiscussingmaximalstrengthdevelopmentthereare3categorieswewilldivideexercises
into,LowerBody,UpperBodyPullandUpperBodyPush.
LowerBody
BackSquat-Thebacksquatisthefoundationalmovementforlowerbodystrengthdevelopment.
Theloadingparametersforstrengthdevelopmentfortheathleteareverydifferentfromthatof
[Link],youwanttofocusthebulkofyoureffortstowardswork
inthe3-10reprangeatweightsthataresubmaximal,meaningthatyoucanmovethebar
explosively,withoutfearofmissinganyrepetitions.TheJuggernautMethodand5/3/1areboth
[Link]
(setstakentonearfailure)andIwouldencourageyoutoonlygopasttheprescribedrepsinthe
1
st
and3
rd
weeksofeachmicrocyle.
BoxSquat-Theboxsquatisagreatoptionforathletesastheyareeasytolearnanddonotinduce
[Link]
[Link].
Deadlift-Thedeadliftcanalsoserveasthefoundationalmovementforathleteslowerbody
strengthdevelopment,butIprefertheuseofthebacksquatforBJJathletesthoughbecausethe
[Link],manyBJJ
[Link]
weaknessthatexistsinthelowerbackcanbemorethanadequatelyaddressedthroughassistance
workandsquatting.
BeltSquat-Ifyouhaveaccesstothispieceofequipment,itisagreatoptionbecauseitwill
[Link]
learn.
27
TrapBarDeadlift-Thetrapbarisasuperioroptionformanythanthestraightbardeadlift,because
itplacesthebardownthemidlineofthebody(takingstressofthelowback)andisaless
technicalmovementthanastraightbardeadlift.
JumpSquat-Thiscanbedonewithabaronyourback,orholdingaDBorKBbetweenyourlegs.I
[Link],landonyourwholefootandpush
[Link]
everyrep.
HighPull-UsingaBB,DBorKB,explosivelyextendthehipsandknees,drivingyourhipsforward
[Link]
higherthanyournaval.
LoadingParameters/VolumeGuidelines:
AsIstatedabove,athleteswanttofocusonsubmaximaltrainingespeciallybecauseyouwill
receiveagreattrainingeffectfromthesprinting,[Link]
theJuggernautMethodand5/3/[Link]
programs,donottakeanymorethan2weekspasttheprescribedrepetitionsoutofevery4weeks
(includingadeload)[Link]/repschemesandloadingtechniquesaretoovast
andnumeroustobediscussedhere,butrefertothesampleprogramssectionformoreindepth
suggestions.
28
UpperBodyPull
BentoverRows-ThebentoverrowhasagreatdynamiccorrespondencetoBJJbecauseofthe
anatomicalpositionofthebody,[Link]
horizontalpullingmotionutilizedisverysimilartomanymovementsinBJJandastronggripis
essentialtobeingabletopullheavyweight.
Pullup/Chinup-Forathleteswhoarestrongenoughtoperformexternallyweightedpullups/
[Link]
[Link]
trainingelementtothisandotherexercises.
ClappingPullups-Pullyourselfexplosivelyoverthebar,soyoumomentarilybecomeweightless
[Link],
[Link]
timeaspossibleandtonotletyourselfgointoadeadhangbetweenreps.
WorldChampion,MarioReis,choseJuggernauttoPinetunehisphysicalpreparationbeforethe2011
Mundials.
29
UpperBodyPush
WeightedPushup-JiuJitsuathletesshouldbeabletouseinexcessof1/3oftheirbodyweight(60
poundofresistancefora180poundathlete)[Link]
canbeloadedthroughdumbbells,[Link]
shoulderbladesthroughoutthemovement.
[Link]
suretheathleteistuckingtheirelbowstotheirbodyata45degreeangleandpullingtheir
[Link]
[Link],thatiswouldbeasuperior
option,[Link],usinga
fatbaroraddinggrips(FatGripz,Grip4Force,TylerGrips)willaidingripdevelopmentinaddition
torelievingstressfromtheelbowsandshoulders.
FloorPress-ThePloorpresswillbeagreatalternativetothebenchpressformanyBJJathletes
[Link]
moreaccuratelymimicsthedemandsofpressinganopponentawayfromyouwhileonyourback.
DumbbellBenchVariations-Flat/Incline/Floor/Declinedumbbellpressaresuitableoptionsfor
theBJJathlete,thiswillallowthemtoPindahandpositioningthatiscomfortablefortheir
shoulders.
ReboundPushups-Performasdescribedearlierintheexplosivepushupsection.
30
AccessoryStrengthMovements
Accessorymovementsneedbetreatedaswhattheyare,[Link]
youraccessorymovesorgoingtofailure,[Link]
strengthenspeciPicareasofthebody,increasemusclecrosssectionandpromotebloodPlowandmaintain
[Link]
[Link],knowthat
sometimesyouwillfeelrundownandshouldskipit.
Herearetheareasthatyouwanttofocusyouraccessoryworkon,listedaretheexercisesthatwe
usuallyselectfrom,buttheoptionsarecertainlynotlimitedtothefollowing
Shoulders
LateralRaises
FrontRaises
ExternalRotations
RearDeltSwings
DumbbellCleans
Neck
WrestlersBridges
BenchBridges
SwissBallBracing
NeckHarness
PartnerResistedRotations
PartnerResistedBracing
31
Traps
BarbellShrugs
DumbbellShrugs
SingleArmShrugs
Arms
HammerCurls
AlternateDumbbelCurls
BarbellCurls
RopeCurls
DumbbellExtensions
BarbellExtensions
Dips
Pushdowns
LowBack/Hamstrings
RDLs
45degreebackextensions
GluteHamRaises
PullThroughs
ReverseHyperextensions
KettlebellSwings
32
BackExtensionSeries-Thebackextensionallowsathletestocombinemultipleexercisesintoasingle
movement,thusspendinglesstimeintheweightroomandhencehavingmoretimetodevotetowards
technicaldevelopmentandrecovery.
BackExtensionplus
Row(w/Barbellordumbbells)
IYTs
ExternalRotation(w/weightorbands)

BecauseofthevitalrolethatgripstrengthplaysinJiuJitsusuccess,itwouldbenePityoutoadda
[Link]
ordumbbellaccessorywork.FatGripzandGrip4Forcearebothexcellentoptionsthatareavailablefrom
[Link],likeanything,canbeovertrainedandbecauseitisbeing
heavilytaxedalreadythroughyourtechnicalBJJtraining,Isuggestthatyoulimitaddingextragrip
elementstotwoexcises,twotimesperweek.
LoadingParameters/VolumeGuidelines:
Asstatedbeforeaccessoryworkisoffarlesserimportancethanspeed/power,specialstrength
andmaximalstrengthdevelopment,andneedstobetreatedassuch.Oneto3setsof8to15repsper
[Link]
work,asthiswillimpederecovery.
33
EnergySystemTraining
Theroleofconditioning(aerobicandlacticcapacityinthecaseofBJJ)isofutmostimportanceto
theathletessuccess,[Link]
[Link]
videosofathletespukingtheirgutsoutafterhighlylacticcircuitsorprowlerpushingsessionsand
becausetheseathletesaresohardcoretheirstyleofconditioninghasbecomethestandardformany
[Link],therearewaysto
successfullytargetthenecessaryenergysystemsforBJJwithcircuitsthatdontimpederecoveryand
technicaldevelopment,itjustrequiresamuchmorethoughtfulapproachtotheirconstruction.
Therearecountlesswaystoimproveyouraerobiccapacitybutforthepurposesofthismanualwe
willfocusonourfavoritemethodshereatJuggernaut.
TempoRuns-TemporunsareanaerobiccapacitydevelopmenttoolpopularizedbyCharlieFrancis
[Link],notsprintsorjogs,
performedat60-75%[Link],as
the75-90%rangewouldbetooslowtodevelopmaximalspeedandtoofasttopromoterecoveryand
traintheaerobiczone.Slowerthan60%willnotallowtheathletetoraisetheirheartratetothe
[Link],youwillwanttofocus
yourtemporunningondistancesfrom60-200ydsandyourtotalvolumeshouldfallbetween
[Link],onelongandoneshort(100and200yds
or80and160ydsforexample),[Link]
dependingonpreparednessbutshouldbecappedat45secondsaftershortrepsand2minutesafterlong
reps,oncethecalisthenicsarecompleted.Oneto3minutesora100-400ydwalkshouldbesufPicientrest
[Link],somake
[Link]
[Link]
runsessionwillbeasfollows
34
Set1-3x100yds
Set2-100,200,100,100yds
Set3-100,200,200,100yds
Set4-100,100,200,100yds
Set5-3x100yds
Betweeneachrepeither10pushupsor20-30absshouldbeperformed.Thisis2200ydsof
volumeandwouldbeanexcellentamountforamediumsizedblueorpurplebeltorlargesizedbrownor
blackbelttoperform.
Ifanathletedoesnthaveaccesstoatrack,Pieldorotherlargeopenspacetoperformtemporuns,
[Link],thentheathletecan
[Link]
option,continuetoperformcalisthenicsbetweenrepetitions.
Temporunsareanexcellentbuilderoraerobiccapacity,butinmyopinionserveanevengreater
[Link]
[Link]
recoverytool,makesurethatyou
TempoThrows-Medicineballthrowsareagreatwaytodeveloptotalbodypower,andcanalsobe
[Link],select4
or5throws(Chestpass,overheadforward,rotationalandscoop,forexample)andperform5-10repsof
[Link]
enoughfromthewallthatyouarecatchingthethrowsafter1bounceandthatyoufocusonkeepinga
[Link],performsome
easycalisthenicssuchas10pushupsor20-30repsofabs,andthenbeginanewroundofthrows
[Link]
excellentwaytochangeupyouraerobiccapacityworkandmakeaparticularlyalternativetoheavier
athletesorthosewithlowerbodyinjuries,toreducestressonthejoints.
35
AerobicCircuits-Aerobiccircuitssharemanyofthesameideasastemporuns,butcanbe
[Link]
perform12-20secondsofgrapplingdrillsatabout75%intensity,thenjumprope,runinplace,bike,row,
etcfortheremainderoftheminute(40-48seconds).Keepperformingtheseintervalsfor15-30minutes
dependingonyourpreparedness.
LacticCircuits-Lacticbasedtrainingismuchmorestrenuoustothebodyandneedstobe
monitoredcloselytoavoidhavinganegativeimpactontechnical/[Link]
trainingshouldbeperformedinintensive20-40secondboutsofactivityandcanbefollowedby10-60
[Link]
lacticportionofthesecircuits,theonlycriteriabeingthatasufPicientlyhighoutputcanbeproducedand
[Link]
exercisesintheselacticcapacitydrills.Forthepurposesoftheseexplanationswewillutilizea30second
[Link]
[Link]/[Link],.Sotoorganizealacticcircuit,select3-10exercisesandperform
eachofthemfor30secondsandthenperformalightaerobicactivitylikeextensivemedballthrowing,
jumpropingorjoggingfor50seconds,andthenmoveontothenextexercise.Twoto4roundsofthis
[Link]
circuits,soyouarereallyjustlimitedbyyourimagination.
36
Havingagreattraininggroup,likethissquadofGracieBarrablack,brownandpurplebelts,canreally
[Link];PabloCabo,BrianMorizi,PhillipeDelaMonica,ChadWesleySmith,
KennyTenny,FelipePena,RomuloBarral,LucianoCristovam,BrunoAntunes,RodrigoSimoes,Jeff
Shulze
37
SampleTrainingPlans
Intermediate(Blue/PurpleBelts)
Thisprogramisgearedtowardsthedevelopmentofthegeneralphysicalabilitiesrequiredtobea
[Link],speed,explosivestrength,
[Link]
cannotbefoundwithinacommercialgym.
Week1
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrills2-3x10yds
2) Prowler/SledSprints-6x10/15/20yds
3) JumpsUpHillorReactiveBoxJumps-4x2
4) Pushupsupontobox-4x2
5) BentoverRows-5x8
6) UpperBodyPush(Anykindyouwant)-5x8
7) AccessoryStrengthWork-1-3setsof8-15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-150TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx6each(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Long
Set2-Short,Long,Long
Set3-Long,Long,Short
4) Squat-3x8
5) LowBack/Hamstrings-2to3x8-15
6) Abs-30secondson/30secondsoffx6rounds
38
Day3
1) Warmup
2) ExtensiveThrows-1000total
3) Abs-600Total
Day4
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrills2-3x10yds
2) Prowler/SledSprints-6x10/15/20yds
3) JumpsUpHillorReactiveBoxJumps-4x2
4) Pushupsupontobox-4x2
5) Chinups-15,12,10
6) UpperBodyPush(Anykindyouwant)-15,12,10
7) AccessoryStrengthWork-1-3setsof8-15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-150TotalReps
Day5
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx6each(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Long
Set2-Short,Long,Long
Set3-Long,Long,Short
4) Squat-3x6
5) LowBack/Hamstrings-2to3x8-15
6)Abs-30secondson/30secondsoffx6rounds
39
Week2
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrills2-3x10yds
2) Prowler/SledSprints-3x6x20yds
3) JumpsUpHillorReactiveBoxJumps-5x2
4) Pushupsupontobox-5x2
5) BentoverRows-5x6
6) UpperBodyPush(Anykindyouwant)-3x10
7) AccessoryStrengthWork-1-3setsof8-15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-200TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx5each(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Short
Set2-Short,Long
Set3-Short,Long,Long
Set4-Short,Long
Set5-Short,Short
4) Squat-3x6
5) LowBack/Hamstrings-2to3x8-15
6) Abs-30secondson/30secondsoffx8rounds
40
Day3
1) Warmup
2) ExtensiveThrows-1100total
3) Abs-700Total
Day4
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrills2-3x10yds
2) Prowler/SledSprints-3x6x20yds
3) JumpsUpHillorReactiveBoxJumps-5x2
4) Pushupsupontobox-5x2
5) Chinups-12,10,8
6) UpperBodyPush(Anykindyouwant)-12,10,8
7) AccessoryStrengthWork-1-3setsof8-15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-200TotalReps
Day5
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx5each(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Short
Set2-Short,Long
Set3-Short,Long,Long
Set4-Short,Long
Set5-Short,Short
4) Squat-3x5
5) LowBack/Hamstrings-2to3x8-15
6) Abs-30secondson/30secondsoffx8rounds
41
Week3
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill2-3x10yds
2) Sprints-3x6x20yds
3) JumpsUpHill/ReactiveBoxJumps-6x2
4) Squat-3x5
5) LowBack/Hamstrings-2to3x8-15
6) Abs-250TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx4(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Short
Set2-Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short
Set5-Short,Short
4) DropPushups-4x2
5) BentoverRows-5x5
6) UpperBodyPush-3x8
7) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms
8)Abs-30secon/30secoffx10rounds
42
Day3
1) Warmup
2) ExtensiveThrows-1200Total
3) Abs-800Total
Day4
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill2-3x10yds
2) Sprints-3x6x20yds
3) JumpsUpHill/ReactiveBoxJumps-6x2
4) Squat-3x4
5) LowBack/Hamstrings-2to3x8-15
6) Abs-250TotalReps
Day5
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx4(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Short
Set2-ShortLong,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short
Set5-Short,Short
4) DropPushups-4x2
5) Chinups-10,8,6
6) UpperBodyPush-10,8,6
7) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-30secon/30secoffx10rounds
43
Week4
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill2-3x10yds
2) Sprints-4x4x20yds
3) JumpsonFlatLand-5x3
4) Squat-3x4
5) LowBack/Hamstrings-2to3x8-15
6) Abs-300TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx3(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
4) DropPushups-5x2
5) ClappingPullups-6x3
6) UpperBodyPush-3x8
7) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-30secon/30secoffx12rounds
44
Day3
1) Warmup
2) ExtensiveThrows-1300Total
3) Abs-900Total
Day4
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill2-3x10yds
2) Sprints-4x4x20yds
3) JumpsonFlatLand-5x3
4) Squat-3x3
5) LowBack/Hamstrings-2to3x8-15
6) Abs-300TotalReps
Day5
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) ExplosiveMBThrowsx3(Diving,OHB,OHF,Scoop,Rotational,Shot)
3) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
4) DropPushups-5x2
5) DBRows-12,10,8
6) UpperBodyPush-12.10,8
7) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms
8) Abs-30secon/30secoffx12rounds
45
Week5
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill3x10yds
2) SprintsfromVariousStarts-3x5x10-20yds,15-20secrestb/treps,2-3minutesb/t
sets
3) ExplosiveMBThrowsx5(Diving,Scoop,Rotational)
4) JumpsonFlatLand-4x3
5) ReboundPushups-4x2
6) ClappingPullups-5x3
7) Squat-3x3
8) UpperBodyPush-10,10,8
9) Abs-350TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
3) ExtensiveThrows-700Total
4) Abs-30secon/30secoffx14rounds
46
Day3
1) Warmup
2) ExplosiveMBThrowsx5(OHB,OHF,Shot)
3) ReboundPushups-4x2
4) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms,LowBack/Hamstrings
5) Abs-350Total
Day4
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
3) ExtensiveThrows-700Total
4) Abs-30secon/30secoffx14rounds
Day5
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill3x10yds
2) SprintsfromVariousStarts-3x5x10-20yds,15-20secrestb/treps,2-3minutesb/t
sets
3) ExplosiveMBThrowsx5(Diving,Scoop,Rotational)
4) JumpsonFlatLand-4x3
5) ReboundPushups-4x2
6) DBRows-10,8,6
7) Squat-3x2
8) UpperBodyPush-3x8
9) Abs-350TotalReps
47
Week6
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill3x10yds
2) SprintsfromVariousStarts-4x5x10-20yds,15-20secrestb/treps,2-3minutesb/t
sets
3) ExplosiveMBThrowsx5(Diving,Scoop,Rotational)
4) JumpsonFlatLand-3x3
5) ReboundPushups-5x2
6) ClappingPullups-4x3
7) Squat-3x2
8) UpperBodyPush-10,8,8
9) Abs-350TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
3) ExtensiveThrows-800Total
4) Abs-30secon/30secoffx14rounds
48
Day3
1) Warmup
2) ExplosiveMBThrowsx5(OHB,OHF,Shot)
3) ReboundPushups-5x2
4) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms,LowBack/Hamstrings
5) Abs-350Total
Day4
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
3) ExtensiveThrows-800Total
4) Abs-30secon/30secoffx14rounds
Day5
1)Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill3x10yds
2) SprintsfromVariousStarts-4x5x10-20yds,15-20secrestb/treps,2-3minutesb/t
sets
3) ExplosiveMBThrowsx5(Diving,Scoop,Rotational)
4) JumpsonFlatLand-3x3
5) ReboundPushups-5x2
6) DBRows-8,6,5
7) Squat-3x1
8) UpperBodyPush-8,8,6
9) Abs-350TotalReps
49
Week7(WeekofCompetition)
Day1
1) Warmup-LowAmplitudeAbdominals,JointCircles,AllPowerSpeedDrill3x10yds
2) SprintsfromVariousStarts-2x5x10-20yds,15-20secrestb/treps,2-3minutesb/tsets
3) ExplosiveMBThrowsx3(Diving,Scoop,Rotational)
4) JumpsonFlatLand-2x3
5) ReboundPushups-3x2
6) ClappingPullups-2x3
7) Squat-2x6
8) UpperBodyPush-2x10
9) Abs-150TotalReps
Day2
1) Warmup-LowAmplitudeAbdominals,MBMobility
2) TempoRuns/Abs/Pushups
Set1-Short,Short,Short
Set2-Short,Short,Long,Short
Set3-ShortLong,Long,Short
Set4-Short,Long,Short,Short
Set5-Short,Short,Short
3) ExtensiveThrows-400Total
4) Abs-30secon/30secoffx6rounds
50
Day3
1) Warmup
2) ExplosiveMBThrowsx3(OHB,OHF,Shot)
3) ReboundPushups-3x2
4) AccessoryStrengthWork-1to3setsof8to15repsofeach
Neck,Shoulders,Traps,Arms,LowBack/Hamstrings
5) Abs-150Total
Day4/5
Off
51
ThetremendousphysiquesofBJJathleteslikeJuggernautRomuloBarral,arenotonlyaproductofgreat
physicalpreparationtraininganddiet,thelargeamountofisometricholdsthatoccurduringBJJtraining
aregreatbuildersofhypertrophy.
52
Advanced(Brown/BlackBelts)
[Link]
athleteswitharelativelylargebaseofgeneralphysicalpreparedness,whowillnolongeryieldgreat
returnsinsportsperformancefromimprovingtheirgeneralabilities([Link],sprints,
jumps).
Week1
Day1
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx10each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPushupsx12,10,8,10,12;BeltSquatx5x8
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
8)Abs-150TotalReps
Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x6roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx400TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5)Abs-30secondson/30secondsoffx6rounds
53
Day3
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx10each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPullups/Chinupsx12,10,8,10,12;RackPullfromKnees
x5x8
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx6rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
8) Abs-150TotalReps
Day4
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x6roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx400TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx6rounds
54
Day5
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx10each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPushupsx12,10,8;BeltSquatx3x6
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
8) Abs-150TotalReps
Day6
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x6roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx400TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx6rounds
55
Week2
Day1
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx8each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPullupsx10,8,6,8,10;RackPullsfromKnees5x6
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,40secondsoffx4
rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,Grappler
Twists,BarbellPressandHipEscape,ClappingPushups,SingleArmRope
Row,TireJumpRepeats,DonkeyKongs
8)Abs-200TotalReps

Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx500TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5)Abs-30secondson/30secondsoffx8rounds
56
Day3
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx8each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPushupsx10,8,6,8,10;BeltSquat5x6
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,40secondsoffx6rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
8) Abs-200TotalReps
Day4
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx500TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5)Abs-30secondson/30secondsoffx8rounds
57
Day5
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx8each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPullupsx10,8,6;RackPullfromKnees3x4
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
8) Abs-200TotalReps
Day6
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx500TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx8rounds
58
Week3
Day1
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx6each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPushupsx8,6,4,6,8;BeltSquat5x4
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,30secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
8)Abs-250TotalReps

Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x10roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5)Abs-30secondson/30secondsoffx10rounds
59
Day3
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx6each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPullupsx8,6,4,6,8;RackPullfromKnees5x4
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,40secondsoffx6rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
7) Abs-250TotalReps
Day4
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x10roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5)Abs-30secondson/30secondsoffx10rounds
60
Day5
1)Warmup-LowAmplitudeAbodminals,MedballMobilityCircuit
2)MedicineBallRebounds-2x10secondsofeach
3)ThreePositionPushups-2x10secondsofeach
4)PowerSpeedDrills-3x10ydseach(HighKnees,RollingHops,ZigZagHops)
5)ExplosiveMBThrowsx6each(OHB,Rotational,Diving,Scoop)
6)MaximalStrength-WeightedPushupsx8,6,4;BeltSquat3x3
7)SpecialStrengthCircuit/AerobicCapacity-10secondson,50secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,
BarbellPressandHipEscape,ClappingPushups,SingleArmRopeRow,TireJump
Repeats,DonkeyKongs
7) Abs-250TotalReps
Day6
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x10roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx10rounds
61
Week4
Day1
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrills3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(OHB,Rotational)
6) ExplosiveStrengthExercises-ClappingPullup6x3,KBJumpSquat6x3,ExplosiveHops
5x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,50secondsoffx2rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-300TotalReps
Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x12roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx12rounds
62
Day3
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(Diving,Scoop)
6) ExplosiveStrengthExercises-ReboundPushup6x3,HighPull6x3,ExplosiveHops3x3
7) SpecialStrengthCircuit/LacticCapacity-30secondson,50secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-300TotalReps
Day4
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x12roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx12rounds
63
Day5
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(OHB,Rotational)
6) ExplosiveStrengthExercisesClappingPullup4x3,KBJumpSquat4x3,ExplosiveHops
3x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,50secondsoffx3rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-300TotalReps
Day6
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x12roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx12rounds
64
Week5
Day1
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(Diving,Scoop)
6) ExplosiveStrengthExercises-ReboundPushup5x3,HighPull5x3,ExplosiveHops5x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,40secondsoffx2rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-350TotalReps
Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5)Abs-30secondson/30secondsoffx14rounds
65
Day3
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrills3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(OHB,Rotational)
6) ExplosiveStrengthExercises-ClappingPullup5x3,KBJumpSquat5x3,ExplosiveHops
3x3
7) SpecialStrengthCircuit/LacticCapacity-30secondson,40secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-350TotalReps
Day4
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx14rounds
66
Day5
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(Diving,Scoop)
6) ExplosiveStrengthExercises-ReboundPushup3x3,HighPull3x3,ExplosiveHops3x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,40secondsoffx2rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-350TotalReps
Day6
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx14rounds
67
Week6
Day1
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(Diving,Scoop)
6) ExplosiveStrengthExercises-ClappingPullups4x3,KBJumpSquat4x3,ExplosiveHops
4x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,30secondsoffx2rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-400TotalReps
Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x16roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx700TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx16rounds
68
Day3
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrills3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(OHB,Rotational)
6) ExplosiveStrengthExercises-ReboundPushups4x3,HiPull4x3,ExplosiveHops3x3
7) SpecialStrengthCircuit/LacticCapacity-30secondson,40secondsoffx4rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-350TotalReps
Day4
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/HamstringsAbs-30secondson/30seconds
offx14rounds
69
Day5
1) Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(Diving,Scoop)
6) ExplosiveStrengthExercises-ReboundPushup3x3,HighPull3x3,ExplosiveHops3x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,40secondsoffx2rounds
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-350TotalReps
Day6
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x14roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx600TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx14rounds
70
Day1
1)Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
1) MedicineBallReboundsx10secondseach
2) ThreePositionPushupx10secondseach
3) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
4) ExplosiveMBThrowsx5each(OHB,Rotationa)
5) ExplosiveStrengthExercises-ClappingPullup3x3,KBJumpSquat3x3,ExplosiveHops
3x3
6) SpecialStrengthCircuit/LacticCapacity-30secondson,30secondsoffx2rounds,
85-90%ofpreviousweekseffort
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
7) Abs-350TotalReps
Day2
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x8roundsof40secondsofrunninginplacewith10pushupsor20-30abs
betweeneachrep
3) ExtensiveThrowsx300TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx6rounds
71
Day3
1)Warmup-LowAmplitudeAbdominals,MedballMobilityCircuit
2) MedicineBallReboundsx10secondseach
3) ThreePositionPushupx10secondseach
4) PowerSpeedDrill3x10ydseach(RollingHops,ZigZagHops)
5) ExplosiveMBThrowsx5each(OHB,Rotationa)
6) ExplosiveStrengthExercises-ReboundPushups3x3,HighPull3x3,ExplosiveHops3x2
7) SpecialStrengthCircuit/LacticCapacity-30secondson,30secondsoffx1round,
85-90%ofpreviousweekseffort
SprawlRepeats,SwissBallGuardSqueezes,BarbellStandUps,GrapplerTwists,MB
ChestRebounds,ProwlerRopePull,TireFight,KBDropandCatch,TireJump
Repeats
8) Abs-350TotalReps
Day4(OffifcompetingonFriday)
1) Warmup
2) Tempo/AerobicCapacityDevelopment
2x8roundsof40secondsofrunninginplacewith10pushupsor20-30absbetween
eachrep
3) ExtensiveThrowsx300TotalThrows
4) AccessoryStrengthMovements1-3setsof8-15repsofeach
Neck,Traps,Arms,Shoulders,LowBack/Hamstrings
5) Abs-30secondson/30secondsoffx6rounds
Day5/6
1) Warmup
2) LightDrilling
3) Massage/SoftTissue/ColdBath
72
TheNutritionalDemandsofCombatSports
ByNateWinkler
Combatsportsaresouniqueinthattheydonotallowforanathletetorelaxwhilecompeting.
Manysportsallowforshortrestintervalsduringthegame/match,thisdoesnotoccurincombatsports
[Link],anaerobicmetabolism,theshort,explosive,strongbursts,
andaerobicmetabolism,movementsthatrequireoxygenandmakeupthemajorityofmovementsafter
thematchbegins,[Link],andrecovering
[Link]
othersportplacesahigherdemandontheathletementally,emotionally,physically,andtherefore
[Link],understandinghowyournutritionimpactsyour
[Link];leveraginghormones,combiningwholefood
macronutrients(proteins,fats,carbohydrates)withpropersupplementation,andtimingiswhereyour
[Link]
nutritionally,andwhereyoucanimprovetotakeyourtraining,recovery,andPightperformancetothe
nextlevel.
3ProgramPillars
1)NutritionaldecisionsandplanningALWAYSneedtobedeterminedbyevaluatingthesethreecriteria,
intheirstatedorder:
1) OveralltraininggoalsandPightweight
2) Nexttrainingsessiontypeandduration
3) Recoverydemandsofprevioustrainingsession
Ifyouaretryingtomaintainorloseweight,youneedtobeveryawareofwhattypeofexerciseyou
[Link]
weight,eatingcarbohydratesandinducinganinsulinspike(fatburnisceased)beforeacardiosession
wouldnotbeintelligent,however,ifyouarepreparingforanintensesparringorliftingsession,
carbohydratesarecrucialtodominatingyouropponentonthemat,[Link],
creatingaonesizePitsallapproachtocombatnutritionisnearlyimpossible.
73
Understandthatincreasingdailymealnumbers,carbohydrates,calories,andcreatineintakewill
[Link]
dropweight.Ifyouneedtodrop15lbsforyournextPight,youshouldavoidgettingthebulkofyour
[Link],ifyoueatanywayyouchoosethroughoutyour
trainingcampandtrytocutallyourweightthelast48-72hoursbeforeyourPight,youwillbeloosing
morethanwaterweightandfat.Youcanlose2-3lbsoffataweekonly,anymoreandyouredropping
[Link]
workedwithhashittrainingPRsthroughouttheircamp,evenwhentheyareattheirlightestbody
weight.
2)Thehormonalandmetabolicconditionsthatarecreatedbysleep,aswellasthetimegapbetween
[Link],thebodyis
hormonallysetuptoburnfatbetterthananyothertimeoftheday(nobloodserumlevelsofinsulin/
sugar,highlevelsofgrowthhormone,cortisol,andotherhungerhormones),therefore,anymovement
thatoccursearlyinthedaywillbemainly
[Link]
Pirstreleaseofinsulinintotheblood
streamasaresponsetocarbohydrates
[Link],withthe
largergoalofperformanceandbody
compositioninmind,breakfastshould
consistofproteinsources,vegetables,and
[Link]
earlymorningtrainingsessions:DONT
EATCARBS.
AtypicalbreakfastatJuggernautiseggsandspinach.
Eggsprovideyouwiththehealthyfats,protein,and
[Link]
spinachwillprovideyouwithnutrientsandPibrous
carbohydratesthatwontinduceaninsulinresponse
[Link],leantissuebuilding,blood
sugarstability,andmentalfocusthroughouttheentire
[Link]?
74
3)Eachbiteoffoodyouvoluntarilyeathasamajorimpactonyourinvoluntary,chemicallybased,bodily
[Link].
Growthhormoneandtestosteroneaidinfatburn,expressionofabsolutestrength,leantissuegrowth,
mentalacuity,[Link],and
insulinworksasanantagonisttothesehormones,[Link]
themusclecellstoabsorbnutrients,butrepressestheeffectsgrowthhormoneandtestosteronehaveon
[Link](3-5forfemales,upto24hoursformen)afterworkoutand
yourbodywillprocesscarbohydratesjustasefPiciently,whilestilltakingadvantageofthepositiveeffects
[Link],youroverallprogramgoalsandthenexttraining
sessionalwaystakeprecedenceoverthetrainingsessionyoujustcompletedwhentrainingforaPight.
MacronutrientOverview
Thethreemacronutrients,Proteins,Fats,andCarbohydrates,canbeusedasanidentiPierthat
[Link]
foodsthatyouarechoosingtoeatwillgreatlyincreasetheamountofpurposeandstrategythatgoesinto
[Link]
occurring,andIwillprovidenorealdiscussioninanattempttomotivateyoutostartdoingthesethingsif
[Link],Whywouldyouexpectyourbodytoperform
likeaFerrari,whenyoutreatitandfuelitlikeaVolkswagen?Thissimpleconceptcamefromamanin
themountainsofNorthCarolina,butringstrueinallmynutritionresearch;youmusteathighquality
foodsinordertoprepare,perform,andrecoverfromthedaytodaytrainingstressthatcombatsports
[Link]
understandingthehormonalsituationthatyourbodyis
in,knowingyourbodycompositiongoalsandweight
youneedtoPightat,andaligningthoseaspectswith
[Link]
consideringwhatmacronutrientsyouneedatacertain
time,wheretogotogetthosenutrients,andmore
importantly,howtoavoidthenutrienttypesyoudont
need.
This isa pictureofmy shopping cart, prettyhealthy right?Usinghealthyfoodsat thewrongtime
cancauseyouto gainweightandhinderyourperformances. Itisntenoughjusttoeathealthy,you
needto eat therightmacronutrientattheright time. Inthemorninghours, eats fatsandproteins,
after lunch let the bulk of your carbs come from fruit sources or legumes. At night, gauge your
carbohydrate consumptiononthe3ProgramPillars: 1)Overalltraininggoals andPightweight, 2)
Nexttrainingsessiontypeandduration,3)Recoverydemandsofprevioustrainingsession
75
Therealskillbecomesunderstandingthehormonalsituationthatyourbodyisin,knowingyour
bodycompositiongoalsandweightyouneedtoPightat,andaligningthoseaspectswithproper
[Link],
wheretogotogetthosenutrients,andmoreimportantly,howtoavoidthenutrienttypesyoudontneed.
Proteins
Asitappliestoourdiscussion,proteinsarenecessaryfortissuerebuildingandrepairafter/
[Link],animalproteinsandwhey
[Link],howeverthisproteinsourcereducestestosteronewhen
consumedinlargequantities,Ialsopreferanimalbasedproteinsourcestoplantbasedproteinanydayof
[Link],chicken,eggs,beefandPisharethemostcommontypesandthesourcesI
[Link],tolowfatrationofothertypesofmeatandshouldbe
[Link],eventheorganicchickensoftentimesare
[Link],buyhormonefreeandsaveyour
[Link],andorganiccattlefarmingseemstobesomewhat
regulated,[Link]
womenduetotheamountofhealthyfatsthatpromotehormonebalance,clearcomplexionandweight
[Link],anyPighterwantingtoloseweightandhasalargerbudget
forfoodshouldconsiderthisanimalproteinsource.
[Link],wheyproteinwill
[Link],wheyproteinneeds
[Link]
ofantioxidants,[Link]
lasttwoyearsIhavereadnumeroussourcesdiscussingtheissuesandlackofregulationinthemakingof
[Link]
[Link]
proteinisgreatpostworkout,butiftheproteinyouaredrinkingis50%indigestible,poorlyprocessed
wheypowder,fromhormoneladencows,andtheotheringredientsarechemicals(justtonameafew,
niacinamide,d-alphatocopherylsuccinate,selenomethionine,etc.),doyouthinktheseproteinsources
arereallythebestchoicetorebuildtissuewith?ThisiswhatledustodeveloptheJuggernautSupplement
Series,proteinsmadeinAmerica,[Link]
sourceyouchoose,researchthesourceandcompanybehindtheproductPirst.
76
!
Juggernaut
Supplement
Series
"#$%&#!'())(&!
*!+,$-!.,%!.,/0%!1#)&2!34($5,#6!
[Link]
knowledgeandnutrienttimingareunparalleled,soarehis7BJJWorldChampionships.
RomulotrustshisperformanceandrecoverywithTheJuggernautSupplementSeries.
77
Fats
Likemostpopulardietaryadvice,avoidingfatsandthefoodsthathavehealthyfatsinthemcould
[Link],
wheninfact,theyareaverysmallpartofthepicture,[Link],
trans-fats,saturated,mono-unsaturated,andpoly-unsaturated;whatyouneedtoknowiswhereeach
[Link],fatsdonotsufPicientlyfuel
explosivemovements,whichcombatsportsdemand,[Link],fatsdoprovidethe
[Link],itispossibletocontinuetrainingwithfatsas
yourdominantfuelsource,[Link]-fatsaremainlyfoundinprocessed
foodslikedesserts,[Link]-fatsfoundincakes
andprocessedfoodskillyou,no,butifyouareseriousaboutbecomingthebestatwhatyoudo,why
wouldyouruinitatthedinnertable?Saturatedfatsarethesecondtypeoffat,andarefoundmostlyin
foodsthatarederivedfromanimals,saturatedfatsshouldmakeupasmallpercentageofyourdietaryfat.
Mono-Saturatedfatsarefoundmainlyincookingoils,witholiveoilbeingthemostpopularmono-
[Link],butaremostbenePicialwhenusedinconjunction
withleanmeatandvegetablesources,[Link]
Pight,[Link]-unsaturatedfatsarethemosthealthyfat
sources(Omega3andOmega6)andmustbesupplementedintothedietbecausethebodycannotmake
[Link]-unsaturatedfatsaregrassfedbeef,Pish,organic
eggs,Plaxseeds,[Link]
day,thisiscrucialforatrainingathlete,especiallyduringhoursofsleepwhengrowthhormoneis
released.
Carbohydrates
[Link]
donthavetoeatcarbohydratestoexist,butifyouwanttodominateyouropponent,fatsfailin
[Link],carbohydratesfuelaerobicand
[Link],carbswillenhanceyourperformance
theinstantthematchstartsuntilthelastsecond.
78
Liquidcarbsourcesalwaysdigestquicker,butanyliquidgetsintothebodyfasterthansolids
(AdvilLiquidGelscomparedtosolidpillformgivesyouanillustrationhere).Whatmakescarbsdigest
[Link],thereforeifyoueatrice
alongwithchickenandbroccoli,thericeisgoingtodigestslowlybecausethoseotherfoodtypesare
[Link],drinkashakewithyour
carbsource(fruit,oats,powder,etc.)blended,oreatyourcarbohydratetypepriortoeatingyourother
[Link],rice,blackbeans,rawoats,andfruitshouldbethePirstchoiceshere,bread
canbeoverprocessedandworthlessfromanutritionalstandpoint,sobecarefulinchoosingthisasa
carboption.
OverviewofExerciseMetabolism
DifferentFuelTypesforDifferentDemands
SkeletalmusclesuseAdenosineTriPhosphate(ATP)asthecatalyststogeneratemovement.
Unfortunately,thereisonlyenoughATPstoredinourmusclestofuel3-5secondsofexplosiveexercise,
and15secondsofaerobicexercise.
1
Theseresourcesmustbecontinuallyreplacedorfatiguewillsetin.
2

FatsandCarbohydratesarethetwofuelsourcesthebodywillusetoreplacetheATPstoresinour
musclesduringexercise.
2
Fatsandcarbsbothendupasthesamecompound,Acetyl-CoA,whichpropels
[Link],fatmetabolismdoesntcomecloseto
generatingtheexplosivepoweroraerobiccapacitythatcarbohydratemetabolismdoes.
3,4
Carbohydratemetabolismoccursfasterthatfatmetabolism,rePillingATPstoresquicker,and
improvingshortrange(10-60seconds)recoverybetterthanFats.
2
Dontbelievethemyththat
carbohydratesarelimitedtojustimprovingshort-termexplosiveness,fatscannotsupportaerobic
intensityover60%ofVO2maxeitherthewaythatcarbohydratescan.
3
Researchersfoundthatboth
anaerobic(shortbursts)metabolismandaerobic(endurance)metabolismaresimultaneouslyactivated
theinstantexercisebegins;andtheyworktogetherthroughoutthedurationofexercisetoreplenish
muscleATP.
5-8
Carbohydrateshavebeenfoundtoserveasthesuperiorfuelforbothofthesesystems
2
,
andwhenfatiguebeginstosetin,itisduetomuscleglycogen(metabolizedfromeatingcarbohydrates)
depletion,notalackoffats.
9-13
Whenthereispre-existingglycogeninthemusclecell,thebodyusesthe
anaerobic(explosive)pathwaymoreeffectively,regardlessifyouareparticipatinginenduranceor
[Link],liquidcarbsources,whichare
quicklydigested,willfurtherincreasetheamountofglucoseuptakebymuscles,takingyourwork
capacityforexplosivemovementstoanevenhigherlevel.
10,11,14,15,16
Whenitcomestochoosingafuel
sourcetousewhiletraining,carbohydratesarebyfarthebestmarconutrientforcombatsports.
79
NutritionastheFightApproaches
Withthisresearchinhand,onemightmakethisassumption:Bycontinuouslyconsuming
carbohydratesIwillbeprimedforphenomenal,[Link],thisisjustnotthe
case,continuallyingestingcarbohydratesresultsinwaterretention,highamountsofbloodsugar,fatcell
synthesis,andPinally,[Link],yournumericalweightdoesmatterandifyouare
[Link]
wewanttodoismaximizecarbohydratemetabolismandutilizationduringexerciseandfatburnaway
[Link],thebodyiscomplexenoughtomanagefatlossandintenseexerciseatthe
[Link]
propernutritionsothatweightlossoccurs,andovertrainingdoesnt,isverydifPicult.
Likewehavediscussedpreviously,carbdepletionleadstofatigue,andcompletelyremoving
carbohydratesfromyourdiettoofarfromyourPightputsyouatriskofbeingtooweaktoprepareforthe
[Link],anditsfrustratingtoseeawarriorlosetheircompetitive
[Link]
waytoloseweight,andthisstrategyshouldhaveaplaceinyourprogramifyouhavetocutweightfora
[Link]
[Link],a
highfat,highproteindietwillmakethis
processmucheasierforyouthanhaving
tocut15-20lbs48hrsbeforeyourPight
(especiallyifyouarehavingtoweigh-in
andimmediatelysteponthematto
Pight).3-4weeksoutbegintowean
yourselfoffofthecarbohydratessothat
youaregraduallyreplacingyour
carbohydratecalorieswithyourfat
calories.7TimeWorldChampion,
RomuloBarral,initiallyintroducedthis
methodtomeandIthinkitsbrilliant.
Vegetablesareagreatwaytogetcarbohydratesandnutrientsintoyourbodywithoutinducingan
insulinresponse,[Link]
[Link]
metabolism,curbshunger,andwillgiveyouthenutrientsyourbodyneedstocontinuetraining
hardascarbohydratesarebeingremovedfromyourdiet.
80
[Link],sohestartedgradually
droppingweightfurtheroutthanmostPighters;thiswouldpreventhimfromhavingtocompletely
[Link]
consumptionlimited,yourbodywillremovethewaterfromyourmusclecellsandbegintousethe
nutrientsinyourfatcellsasafuelsource(thisisaprocesscalledlipolysis).AsIexplainedabove,when
yourbodyisnotusingglycogenasitsmajorfuelsource,anticipatesomefatigue,butifyoufailtomake
weightandcantPight,[Link]
makingprogress,trytheJuggernautMorningMochashakerecipebelowanddonoteatanysolidfood
before1:00pm.
JuggernautMorningMocha
15ozCoffee,preparedtodesiredtaste
2ScoopsWheyProtein
10-12ozWater
3000mgL-Tyrosine
2gAcetylL-Carnitine
400mgGreenTeaExtract
5mgYohimbineHCL
TheJuggernautMorningMochahasbeena
greattoolformetousewithPightersasthey
[Link]
provideyouwiththeleanproteinandcalories
[Link]
greatenergyandsuppressyourappetite
throughoutthemorninghours.
81
SomePighterswhohavetocutbetween15and30lbsofweightbeforetheyPightresistthisadvice,
[Link]
oftheirdiet7-8daysbeforetheyweigh-in,[Link]
isalwaystryingtohighlighttheobviousfactthatiftheyaretrainingveryhardtheirlastweekandtrying
[Link]
Romulosapproachofgraduallydecreasingcarbsoveraperiodofweeksisgenius,graduallydropping
[Link],makinga
onesizePitsallprogramforPighterswouldbeimpossible,gaugeyourcurrentweightandwhereyou
needtoPightatasyourPightapproaches.Ifyouare7-8daysoutandstillneedtodropmorethan5-8lbs,
usingthe7DayFightPrepPlanbelowwillhelpguideyoumakeweigh-ins.
7DAYFightPrepPlan
[Link],sauna/
steam/sweatsuits,[Link]
yourcaloriesthroughproteinshake/meat/eggs.These7dayswillbeuncomfortable,frustrating,and
painfulattimes,allthatmattersismakingweight,refueling,thendominating
WaterIntake
DrinkthismuchwatereachdayinadditiontonormalPluidconsumption
DayAmountType
11LiterNormal
2&33LitersNormal
46LitersDistilled
58LitersDistilled
66LitersDistilled,FinishallPluidsby5pm
FabianaBorgesbeforeweigh-insatthe2011Pan
[Link]
goingintothePanAmsandwedesignedaprogramthat
allowedhertograduallyloseweight6weeksleadingup
totheChampionships.ShePinished2
nd
overallinthe
blackbeltdivision.
82
Day1-5FoodMenu
LeanRedMeatwithsuggestedwaterconsumption,addproteinshakesandmorningshakeswhenneeded.
Addingsodiumtoeachmealthisweekiscrucialtoallowingyourbodytostayinbalancewhileexcreting
thewateryouareconsuming.

Day6
Nofooduntil8pmotherthanwaterandsmallwhey/[Link]
[Link],gettingintoasteamshowerwillhelp
[Link]
weigh-in,[Link],[Link]
arehavingtroublesweatingtheextraweightoff,justgrabahandfulofyourfavoritehardcandy,geta
spitcup,andtakecareofbusiness.
Dinner8pm
Item QTY
FiletMignon6ozwelldone
Asparagus 1to2cups
Senokot(orequiv)2tabs,Pindatanypharmacydepartment
BeforeBed
Item QTY
BeefJerky Variable
Senokot(orequiv) 2tabs

Day7
UponWaking
Item QTY
Espresso 2to3shots,noadditives,andnoregularcoffee
**Nothingelseuntilweigh-in

83
AfterWeigh-InNutrition
Becausethetimebetweenweigh-insandPightvaryfromtournamenttotournamentthefoodtypes
[Link]-inandstepdirectlyontothemat,cuttingas
[Link],[Link]
consumedimmediately,with20gramsofwheyhydrolysateandblendedrawoats(20-80gramsbasedon
levelofstomachcomfort).Youneedsomethingquickandpackedwithnecessarynutrientsforthe
[Link]-insandPighting,2-3bottlesofPedialyte
andasmallwheyhydrolysateproteinservingcanbeconsumedPirst.Wait30-45minutesforyour
stomachtosettle,thenstartintroducinglargeramountsofcarbohydratesandsolidfoodsintoyourbody,
stopping90minutesbeforeyoubeginwarmingupsoyourCentralNervousSystemandAutonomic
[Link],avoidlowqualityfoodsandbreadsascarbs
[Link],avoidintroducinganythingnewtothebody,thisincludes
[Link]
[Link]
inperformance,justmakesurethatyouhavehadaparticularsupplementinyourbodybeforesoyou
[Link]
[Link]/vitamin/nutrientwillgreatly
improveyourperformance,recovery,andbodycomposition.
Supplements
a. Creatine
i. Noothersupplementhasbeenscrutinizedandresearchedmorethan
creatine,andtheresultsareveryconvincing:[Link]
thePirstfuelsourceourbodysusewhenmovingexplosively,andcreatine
[Link]
creatinestoresarelimited,muchlikeourATPstoresandmuchbe
continuallyreplacedduringexercise.
2
Creatineaidsinrecoveryand
[Link]
doescausesomeweightgainandmenshouldanticipategaining5-10lbs
[Link]
canbelostquicklyandshouldbefactoredintoyourplanningprocessas
yourPightapproaches.
84
[Link]
i. ThesesupplementswerediscussedindetailintheMarconutrient
[Link]
proteinismuchslowertodigest(6-8hrs)thanwheyproteinandshould
[Link]
supplementsarehardontheliver,orthatyoucantabsorbmorethan20
[Link]
properwaterconsumptionyouwillbesafe.
[Link]
[Link],PishoilsareagreatsourceofnecessaryOmega3sand6s
[Link]
andreduceinPlammation,somethingthatiscrucialforPightersgiventhe
[Link]
rangefrom3-5gramstwotimesperday.
[Link]
[Link],energydrinks,andtea.
Caffeineincreasesmentalalertness,informationretention,andmuscle
contractionefPiciency(increasedmotorunitrecruitment).Serving
[Link]
ofyouwhoneverdrinkcoffee,oranycaffeineproducts,Irecommend
300-400mgofgreenteaextract/dayjusttogaugehowyourbodywillreact,
andasmall(8oz.)icedcoffeeatsomepointintheearlyorlateafternoon.
Forthosewithmoreexperienceinhandlingtheeffectsofcaffeine,morning
andearlyafternooncoffeewouldbegreatforthistimeperiod,one8oz.
[Link]
haveanumberofartiPicialingredients;Isuggestavoidingthesewhen
[Link]
usecaffeine,withtheincreasedmusclecontractionstrength,youwillrequire
morenutrientstomeetthesedemands,whichcreatesahigherriskofmuscle
cramp.
85

e. Nilk Thistle
i. This supplement piomotes livei health, with the stiess anu uemanus you aie
placing on youi bouy thiough othei supplements, exeicise, anu iecoveiy, milk
thistle is a gieat heib keep youi livei functioning at it's highest level. Because
this is a heib, ovei uosing is no concein, stait with one seiving in the moining
anu one at night anu see how youi bouy ieacts. As with any heib, if you notice a
loss stool, ieuuce uaily seivings.
f. L-Tyiosine
i. I like to use this amino aciu with my female fighteis because of it's
effects on impioving metabolism, thyioiu function, anu
neuiotiansmittei tiansmission. I have my athletes stait with a Suuu
mg seiving once pei uay to begin with to see how theii bouy ieacts to
it.
g. Acetyl L-Cainitine
i. This supplement helps initiate the ielease of fat into the metabolic
piocesses. The initial seiving sizes foi this supplement aie 2 giams
uaily.
h. vitamin E
i. This supplement will aiu in oxygen binuing anu women's health. I use
it piimaiily with my enuuiance athletes oi those that must engage in
heavy aeiobic bouts, i.e. combat tiaining. If you aie having tiouble
catching youi bieath aftei exeicise begins, inciease the amount of
vitamin E supplementation you aie incoipoiating into youi uiet.
i. Yohimbine
i. This heib aius in fat loss by woiking as a vasouilatoi, which incieases
bloou flow to auipose tissue. The gieatei the bloou flow to auipose
tissue, the gieatei the iate of lipolysis.
86

In Summaiy
Nutiition plays a much laigei iole in peifoimance than many fighteis iealize. Aligning youi
tiaining camp anu bouy weight goals with piopei foou selection will give you an uppei hanu with any
opponent. Incoipoiating these uieting stiategies, techniques anu nutiient souices into youi tiaining
ioutine will allow you to tiain haiuei, iecovei bettei, anu ieuuce the amount of weight you have to
cut piioi to youi fight. Executing these aspects will allow you to compete anu peifoim bettei than
you evei have befoie.

Refeiences
Fiist anu foiemost, I woulu like to thank authoi anu cieatoi of [Link], Kiefei
}ohn foi his effoit in euucating me. Be uevelopeu the '7 Bay Fight Piep Plan' anu ueseives cieuit foi
so much of my wiiting anu success with my athletes. Kiefei, along with the souices I have citeu
below, along with so many otheis ueseive the cieuit foi my methous. Ny aim is not fame, but to help
gieat athletes achieve iesults with theii bouy composition anu peifoimance levels that they nevei
thought possible. Youi success is my success.

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Review (Noleculai Cell Biology). S: 267-277, 2uu2.
2. Baigiaves, N., Spiiet. Skeletal Nuscle Caibohyuiate Netabolism Buiing Exeicise. Exeicise
Netabolism. 29-44, 2uu6.
S. Costill, B.L., Coyle, E., Balsky, u. anu otheis. Effects of elevateu plasma FFA anu insulin on muscle
glycogen usage uuiing exeicise. }. Appl. Physiol. 4S: 69S-699, 1977.
4. Richtei, E.A., ualbo, B. Bigh glycogen levels enhance glycogen bieakuown in isolateu contiacting
skeletal muscle. }. Appl. Physiol. 61: 827-8S1, 1986.
S. Paiolin, N.L. Regulations of skeletal muscle glycogen phosphoiylase anu PBB uuiing maximal
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6. Bangsbo, }. Anaeiobic eneigy piouuction anu 02 ueficit-uebt ielationship uuiing exhaustive
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athletes. Neuicine anu Science in Spoits anu Exeicise. SS: 1S7-162, 2uu1.
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87

9. Coggan, A.R., Coyle, E.F. Reveisal of fatigue uuiing piolongeu exeicise by caibohyuiate infusion oi
ingestion. }. Appl. Physiol. 6S: 2S88-2S9S, 1987.
1u. Coyle, E.F., Coggan, A.R., Bemmeit, N.K. Ivy, }.L. Nuscle glycogen utilization uuiing piolongeu
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