Beginner’s General Endurance Program [PART1]

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Beginner’s General Endurance Program

 

Hey guys! Hope your training is going well! I had some great feedback from my first article and I really appreciate all the kind words. It motivates me to work even harder for you guys!

Anyway, let’s get down to business…

Beginner’s General Endurance Program

General strength and endurance is the basic starting point that we will use as our foundation to build all the other qualities (maximum strength, explosiveness, power-endurance, etc.). Even if you’re a seasoned gym veteran, I still recommend you drop what you’re doing and give this a try (unless you’re getting in shape for a competition AND your program works because you never get overpowered or gas out…otherwise, try this.).

This is a 3-4 day a week program (2 days of higher intensity work and 1-2 days of developing your aerobic system) to do in addition to your grappling training.

This program is going to seem a little strange because it’s not going to be your traditional exercise program as it’s going to be lower in volume than a typical bodybuilding or boot-camp style work out. THAT’S ON PURPOSE. The goal here is to improve your grappling performance NOT just get in a hard workout. Keep your eye on the prize!

DAY 1

Tempo Method:

Bench Press (or dumbbells chest press)

3-5 sets x 8-10 repetitions 40 seconds rest in between sets

Deadlifts (or squats)

3-5 sets x 8-10 repetitions 40 seconds rest in between sets

Pull ups (or pulldowns)

3-5 sets x 8-10 repetitions 40 seconds rest in between sets

NOTES:

–       Do this on a separate day from your grappling training.

–       Start with minimum number of sets (3) and reps (8) then add and additional one each week

–       Use a slow tempo for each exercise. 3 seconds down and 3 seconds up. Focus on your control of the movement and feeling the muscles work.

–       When in doubt, go LIGHT on the weight. This isn’t about piling on the resistance. It’s about developing endurance in the working muscles and honing your technique for a particular exercise.

–       I gave you alternate exercises because I don’t know what exercise your comfortable with. Feel free to use something that you’re familiar with or have someone qualified to show you the technique.

–       Use 5-8 minutes of active rest in between each exercise. Active rest is one of my favorite new techniques that I’ve learned. It will help you get the most out of every exercise. Some of my favorites are treadmill running or walking, jump rope, shadow boxing, and exercise bike. The goal is to keep your heart rate under 150 and not let fatigue accumulate. In other words, your should not be getting more tired from active rest, you should be recovering.

 

Beginner’s General Endurance Program

DAY 2

Explosive Intervals:

Band pushes (or pushups) – 10 seconds of explosive work/ 60 seconds of rest

Band pulls (or pull downs) – 10 seconds of explosive work/ 60 seconds of rest

Recumbent Bike (or bodyweight squats) – 10 seconds of explosive work/ 60 seconds of rest

NOTES:

–       Do this on a separate day from your grappling training.

–       I love to use bands for explosive work as I feel they’re the best choice. Feel free to substitute another exercise but I highly recommend investing in some good bands.

–       Do up to 10 rounds of each exercise. Stop if you feel like you’re struggling.

–       Using the proper resistance is VERY important. Use a resistance that allows you to get at least 5-6 rounds. If you use too little, you won’t cause a training response. If you use too much, you won’t get good results.

–       Use 5-8 minutes of active rest in between each exercise. Active rest is one of my favorite new techniques that I’ve learned. It will help you get the most out of every exercise. Some of my favorites are treadmill running or walking, jump rope, shadow boxing, and exercise bike. The goal is to keep your heart rate under 150 and not let fatigue accumulate. In other words, your should not be getting more tired from active rest, you should be recovering.

 

Beginner’s General Endurance Program

DAY 3 & 4

Cardiac Output Training

-20-45 minutes

– Keep heart rate in between 130-150 (Joel Jamieson’s recommendations)

– Do this either after your grappling training or on a separate day. Experiment to see what works the best for you.

– Start with the minimum time (20 minutes) and work your way up. We’re INTEGRATING your conditioning with your grappling, NOT adding it. Stop when you feel good. Don’t get too fatigued.

*Cardiac Output Training is something that I’ve been using with great success. I used to be one of those guys that only used high-intensity intervals or nothing when it comes to conditioning. Ever since reading more about energy systems training, especially Joel Jamieson’s approach, I have changed my training and I’m much better conditioned as a result. Don’t take my word for it, TRY IT!

 

Beginner’s General Endurance Program

 

 

 

 

Ted Ryce is a brown belt with two stripes in Brazilian Jiujitsu under Daniel Valverde in Miami, Florida. He is a professional personal trainer with over 13 years of experience specializing in the areas of Sports Performance and Medical Exercise Programs. For more information visit: www.RyceFitness.com

 

 

 

 

Also Please Check our other Awesome Article about BREATHING in BJJ:

http://grapplersplanet.com/breathe/

 

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