Thank you for downloading this training guide. Thank you to The Grappling Central Podcast for helping me put this together to share it with their

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Erika Lawrence
5 years ago
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2 Thank you for downloading this training guide. Thank you to The Grappling Central Podcast for helping me put this together to share it with their listeners! I am always humbled by the support and dedication of the Brazilian Jiu-Jitsu community. Your desire to improve is what motivates me. Brazilian Jiu-Jitsu has shaped the lives of those who are lucky enough to step on the mats. I would not be the same without Brazilian Jiu-Jitsu in my life. This free guide is just a small thank you to the Brazilian Jiu-Jitsu community.

3 intro welcome there is no better time to start a strength and conditioning program than now. most people delay starting strength and conditioning program until the perfect time. the truth is there is no perfect time, and you are not most people you are one of the lucky few that are brazilian jiu-jitsu (bjj) practitioners. think of strength and conditioning as a part of your bjj lifestyle. while that term gets thrown around a lot. what i think is the bjj lifestyle is simply living a healthy life. you have already taken the first step and downloaded this guide. in order to be successful on this journey, you need to think of yourself as a beginner when it comes to exercise. dan john, one of the greatest strength coaches tells his athletes that everyone is a beginner when it comes to movement and mobility. in a way we are all white belts, as white belts, the goal is to learn as much as you can and make a little progress each class. the same is true for exercise. make progress over the long haul. this guide is designed to start you on this path. think of the first 30 days as a new beginning. for those that have been training for a while, it s a time to step back and be a beginner all over again. for those that are new to bjj, this is a time to learn about proper training so you can apply it over the long haul.

4 nutrition feeding the machine nutrition is one of the most confusing aspects of performance. with a large amount of diet and nutrition books available, it is easy to get overwhelmed. for bjj, the best diet is one that improves performance. you can have the best physique in your division, but if you have nothing left in the tank, you are going to quickly lose. what you eat needs to fit your own personal lifestyle and should include the foods you like to eat. if your nutrition plan tells you to eat eggs for breakfast but you are not a big fan of eggs, the chances are high that you are not going to stick with it for very long. i am going to leave most of the nutritional aspect up to the individual, with just a few small adjustments. sometimes a small change can lead to a big improvement. for the next 30 days, try to have the bulk of your starchy carbohydrates around workout time. that means you can eat the proteins, veggies, and fats that you like the rest of the day. how much you eat, how frequently, and the types of foods are up to you, but try to get the bulk of your starchy carbs around training time. often this small change is enough to improve performance.

5 training building the machine strength and conditioning for bjj present some unique challenges. most sports or types of exercise can be divided into two categories, aerobic and anaerobic. the american college of sports medicine (acsm) defines aerobic exercise as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. a few common examples of aerobic exercise are running and jumping rope. anaerobic exercise can be defined as exercise without oxygen. during anaerobic exercise, glycogen is used as fuel. anaerobic exercise is intense enough to trigger lactic acid fermentation. a few examples of anaerobic exercise are sprinting and weight lifting. bjj is one of the rare sports that are not just aerobic or anaerobic they are in a category called mixed sports. a bjj practitioner need to be strong, in good shape, and mobile. there are times when we need to move fast, but there is lots of time when we move slowly for a longer period of time as well. there is no point in having great conditioning if you get overpowered, and being strong is not going to help if you run out of gas. the goal is not to be as strong as a powerlifter or be able to run a marathon. the goal is to have a balance of the two.

6 programing section goals the goal of this 30-day program is to introduce you to the proper program. again, this is by no means the only way to program, however, for the next 30 days, the focus is on rebuilding proper movement, patterns that are often compromised by the stress and awkward positions that bjj puts you in. before you start the program it is important to know where you are. pick one or two of the following to use as a baseline. recovery between sparring rounds increased ability to execute techniques that were difficult previously feeling stronger/faster when rolling then previously feeling less beat up after training (beat up meaning physically beat up increased ability to recover) these are not necessarily the perfect assessments or methods of tracking progress, however, for a short-term program, it will work. if any of the above is improving, then the program is working. some people will start to see and feel changes in the first week while others may take longer.

7 don t panic if things don t change right away, give yourself two weeks before you make any major changes. for best results, frequent practice is important just like with bjj. 2 or 3 days a week is the minimum. for best results, 4 or 5 days a week will really start to teach your body how to move like a human again. movements are the driving force behind this program. in bjj, muscles are not working in isolation, they are working together to produce movements. in the case of a bjj athlete, those movements are techniques. bjj has a few fundamental movements that are important for everyone. movements like hip escapes (shrimps), bridges, break falls, etc. set the foundation for more complex movements. the same is true for the human body. if you are not familiar with any movement or exercise in this guide, feel free to google it and take notes. everyone should to be able to perform the following movements: each workout will include one exercise from each of the fundamental movements.

8 reps will depend on the movement you are doing and the resistance being used. for reps, the most important goal for the first 30 days is to not go to failure. stop one or two reps before that point and leave the gym thinking you could have done a little bit more. there are times to push to failure but that is not what this training is about. below are some general rules to follow when it comes to reps. bodyweight movements reps each set kettlebell movements (except swings) 3-5 reps each set weighted carries - 2 minutes total kettlebell swings reps barbell movements reps each set for the purpose of rebuilding movement patterns to increase performance for each exercise, 2 or 3 sets is enough. again, there are times to do more, but for the next 30 days, stick to the basics and practice your movements. make small improvements each workout. something as simple as getting an extra rep in an exercise or getting into better positions when doing barbell exercises are all signs of progress.

9 putting it all together warm up when time is short, the warm up is often the first thing to get cut from your workout, but it is an important part of increasing performance. DON T SKIP IT. we could spend a whole workout on mobility alone but that goes beyond the stretch of this guide. below are two warmups to get you moving before a more strenuous workout. again, if you are not familiar with any movement or exercise in this guide, feel free to google it and take notes. 10 bodyweight squats (use a sturdy counter top or suspension trainer for balance if needed) walk hands out until you are in the pushup position front plank in the pushup position for 20 seconds repeat for 4 or 5 rounds 5 goblet squats (hold the bottom position for a few seconds before returning to the starting position) place the kettlebell down and walk hands out to the pushup position. front plank in the pushup position for 20 seconds repeat for 4 or 5 rounds

10 main workout the grind pick one exercise from the list of exercises. they can be done in a circuit or just complete all the sets of one exercise before moving on to the next one. bodyweight - (stick your butt back and extend your hip as if you are trying to touch the wall behind you with your butt) kettlebell - swings, deadlifts barbell - deadlifts, good mornings. bodyweight - door handle squats, bodyweight squat, hindu squats kettlebell - goblet squats, front squats, double kettlebell front squats barbell - box squat, back squat, and front squat

11 bodyweight - pushups hands elevated, pushups, pushups feet elevated kettlebell - floor press, chest press laying on bench shoulder press barbell - floor press, bench press, shoulder press bodyweight - any type of suspension row, iytw, pull-ups, chin-ups kettlebell - batwings, 3-point rows barbell - rows bodyweight - naked turkish get ups weights - all other carries are done weighted - farmer carries, single sided carries, waiter walks

12 conclusion the takeaway the same skills required to increase mobility and to get stronger are similar to the skills required in brazilian jiu-jitsu. the first step is to keep showing up. you don t get a black belt by training for one month, it takes consistent practice over the long haul. each workout you do does not have to be the best workout of your life. we all have good and bad days. the most important thing is to keep showing up and make small improvements each and every workout. the small improvements add up to big improvements over time. additional info take it further! thanks again for downloading this guide and reading it. i would love to hear your feedback! you can send me a message or post a comment on my facebook page. if you would like further help with your training goals, i am available for phone consultations and remote program design. both can be done regardless of location. i am looking forward to hearing from you.

13 brought to you by samuel spiegelman ebook designed by karen silva

Welcome to the Strength Workouts for Fat Loss Challenge!

Welcome to the Strength Workouts for Fat Loss Challenge! What Is It? A 31-Day training and nutrition challenge 3x/week Strength Training Simultaneous fat loss and strength gain 1-2x/week metabolic conditioning