[social][/social]Rule #2: REST:  You will need to get a minimum of 8 hours of sleep.  If your body is not rested, how do you expect it to perform at the level that you want?

Rule #3: PROPER NUTRITION:  You notice how I did not say diet.   Even when you are cutting weight, you must still make sure that you are getting the proper nutrition so that you can not only have the energy for your training sessions, but also recover for the next training session.

Rule #4: SUPPLEMENTATION:  Remember that supplementation is not a substitute for real food; it is to supplement what you are not getting in your every day eating. Things like a multivitamin, calcium, etc. are needed especially as we are getting closer to the event, our training is increasing in intensity, or even while dropping into the weight class of your choice.

If you are committed and willing to follow these rules than here is the breakdown of the first 6 weeks of the program.

[bjjad][/bjjad]Each training session (including BJJ if possible) will begin with:

Foam Rolling (15-20 seconds each)

1. Lats
2. Posterior Shoulder
3. IT Bands
4. Quads
5. Hamstrings
6. Glutes

Activation (2 sets of 10 reps)

1. Hip Thrusts
2. Mini Band Walks

Dynamic Warm-up

1. 3 Steps and a Quad Stretch
2. 3 Steps and a Leg Cradle
3. Frankenstein Walks
4. Forward Lunge with Overhead Extension
5. Forward Lunge with Rotation
6. Drop Lunge

Weeks 1-6

Monday

Morning:  Strength/Metabolic Training

Evening: BJJ

Strength Training

Main Lift w/Stretch: Ultimate Sandbag Hang Cleans w/

90/90 Hip Flexor Stretch (20 seconds)

4 sets of 10 reps

Metabolic Training

(40 seconds of work/20 seconds of recovery for 5 rounds than take 2 minutes off and repeat 3x’s)

1. TRX Atomic Push-Ups
2. TRX Low Row
3. Ultimate Sandbag Zercher Squat
4. Ultimate Sandbag Burpies
5. Run or Jump Rope

Tuesday

Morning: Interval Sprints/Core

Evening: BJJ

Interval Sprints

6-30 second all out sprints with a recovery time of 30 seconds in-between.

Core

(Each exercise should be done for 10 reps and than onto the next exercise.  Once all 4 exercises are done, take 30 seconds off and repeat 3x’s)

1. Ultimate Sandbag Swings
2. TRX Pikes
3. Ultimate Sandbag Around The World
4. TRX Knee Tucks

Wednesday

Off or pick an area of your game that you would like to see improved on in the next 8 weeks.  It could be BJJ, Strength, Conditioning, Flexibility, or Core.  Anything goes.  The only thing that I will tell you to do is to listen to your body.  If it is calling for a day off…GIVE IT A DAY OFF!!!

Thursday

Morning: Strength/Metabolic Training

Evening: BJJ

Strength Training

Main Lift w/Stretch: Ultimate Sandbag Lunges w/Kneeling Hip Flexor Stretch (20 seconds)

4 sets of 10 on each position

(Zercher, Right Shouldering, Left Shouldering)

Metabolic Training

(40 seconds of work/20 seconds of recovery for 5 rounds than take 2 minutes off and repeat 3x’s)

1. TRX Atomic Push-Ups
2. TRX Low Row
3. Ultimate Sandbag Zercher Squat
4. Ultimate Sandbag Burpies
5. Run or Jump Rope

Friday

Same on Tuesday

Saturday

Same as Wednesday

Sunday

OFF-NO IF’S, AND’S, OR BUT’S