Athletes Fitness Plan

 FITNESS

Daily Routine Fitness:

Fitness outside of training should be built upon sprints and pulling movements. Additional bodyweight and low weight (30% max or less) high rep work can take place Frequently with a focus on endurance and explosiveness. Heavy work; with a focus on negative movement should take place no more than twice a week. Those sessions should last 45-60 min. 

Sprints: 200-800m 

Bodyweight exercises: Squats, Plank and Push, Dive Bombers Push Ups, Situps, Pullups, Pistols

Kettlebell: Swings, Snatches, Alternating Rows, Alternating Push Ups, Bent Presses, Presses, Farmers Walks, Overhead Squats, Get ups

Battle Ropes: 10-20 sets: 30, 45, 60 second sets (beg, int, adv) 

Jump Rope

Bulgarian Bag 

Once a Month Circuit: 

Once a month a team circuit should be constructed utilizing between 8-16 stations.  Circuits should utilize the same 30/45/60sec on/off(rest) rate corresponding to the level of development (beg/int/adv) of the athlete. That means that circuits should consist of all the same level athletes or athletes will need to self monitor their exertion levels. 

Stations should consist of a variety of different types of exercises that mimic the skills needed to grapple and that develop attributes that will compliment the athlete.  The key attributes are: Strength, Speed, Flexibility, Endurance, Explosiveness and Coordination

Exercises should include all available training apparatus: medicine balls, weights, partner resistance exercises (like wrestling drills and partner lifts), ropes, gi pulling exercises, kettlebells, bulgarian bags, sledgehammer/tire, hill sprints, jumping, movements that mimic grappling techniques  etc.  

For maximum results circuits should NOT be used more than once a month. 

Once Every 3-4 Month:

Outdoor training: Once every 3-4 months the team should move training to an outdoor location for at least one day, but a longer 3 day or week long retreat is ideal. Outdoor sessions are great for breaking up the normal training monotony and resetting athletes' natural biorhythms.  

Recovery:  Athletes should focus on sleep and whole foods to recover. 

About Warmups

As an athlete the goal is to "perform the skill-sets of our sport very well, under-pressure, while fatigued and under competition conditions" but there are some things outside of our control like fatigue due to lactic acid. But if we are able to train to REDUCE lactic acid AND to tolerate it better then we would have a distinct advantage over our opponent. Here are 6 steps to do just that: 1. Eat light natural carbs 30 min before working out- you need glucose now: apples, bananas, coconut water and pickle juice are all excellent choices. 2. Dynamic warm-ups are KEY. Get moving to get warm and STAY warm...ditch the cold water and stay hydrated with hot tea 3. Ramp it up: start at a lower intensity and build up to peak effort 4. Recover with natural proteins and carbs after. Whole chocolate milk really is the perfect post workout recovery drink. 5. Lift heavy twice a week- no more 6. Focus on the NEGATIVE. Our muscles can handle almost double the weight on the way down...training negative reps invokes something called the "rapid training state" that creates more damage proof muscles i.e. muscles less subjectable to Lactic Acid