Updated Goals
Novice Skill goals
Distance work for striking. Learning proper footwork
BJJ strategies need to come in full affect for guard passes.
Program
Everymorning
Thoracic mobility drills, shoulder mobility drills, and hip mobility
Before bed: Kata, Repeat mobility drills
Current Strength workout
Warm-up: Weighted Foam Roll, Jump Rope, Mobility drills
Workout A
Squat 5 sets of at least 8. Starting weight 245lbs Emphasis on form. Proceed to 3 sets of 5
Cable Rows starting weight 70lbs 4 sets of 15 - 3 sets of 8, emphasis on ROM
Ab Roll out 4 sets of 8- AMRAP
Seated power Cleans with 15 lb dumbbells 4 sets of 15 - 4 sets of 8
YTWL exercises two sets of 20 each unweighted. ROM emphasis
Workout B
Squats Same as workout A for now
Dips unweighted 4 sets of 20 with 2-3 minutes of rest. Than progress to weighted dips once form is nailed down. Thinking of depressing scapula and elevating while on eccentric and concentric phases.
Dead-lifts 1 Set of 15 than one set of 20. Emphasis on straight back and forearms. Proceed to 1 set of 5 at workset than one set of 10 for forearms.
Reverse Flyes
YTWL unweigthed than move on to weighted.
This might last for a month and a half and then I'll go back to SS
Novice Skill goals
Distance work for striking. Learning proper footwork
BJJ strategies need to come in full affect for guard passes.
Program
Everymorning
Thoracic mobility drills, shoulder mobility drills, and hip mobility
Before bed: Kata, Repeat mobility drills
Current Strength workout
Warm-up: Weighted Foam Roll, Jump Rope, Mobility drills
Workout A
Squat 5 sets of at least 8. Starting weight 245lbs Emphasis on form. Proceed to 3 sets of 5
Cable Rows starting weight 70lbs 4 sets of 15 - 3 sets of 8, emphasis on ROM
Ab Roll out 4 sets of 8- AMRAP
Seated power Cleans with 15 lb dumbbells 4 sets of 15 - 4 sets of 8
YTWL exercises two sets of 20 each unweighted. ROM emphasis
Workout B
Squats Same as workout A for now
Dips unweighted 4 sets of 20 with 2-3 minutes of rest. Than progress to weighted dips once form is nailed down. Thinking of depressing scapula and elevating while on eccentric and concentric phases.
Dead-lifts 1 Set of 15 than one set of 20. Emphasis on straight back and forearms. Proceed to 1 set of 5 at workset than one set of 10 for forearms.
Reverse Flyes
YTWL unweigthed than move on to weighted.
This might last for a month and a half and then I'll go back to SS