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  1. #1
    jujigatame is offline Junior Member
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    Apr 2009
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    Default Simple routine for a BJJ player, Pavel?

    Any ideas when training twice a week at home?

    My outline of ideas:

    - Alternating 2-6 weeks of strength with 2-6 weeks of (strength)endurance,
    depending on competition schedule.
    - Strength sessions: pull ups, hspu, hlr, some grip feat.
    - Endurance sessions: hindu pushups & squats, burpees, rope skipping.
    also kb swings and jogging, if I buy one

    Any ideas comrades on cycling (with endurande and strength) or the routines?

  2. #2
    Angryman is offline Senior Member
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    Default

    Love the name!

    I'm not Pavel, but I have to say with all the bumming around with other programs, KB and non KB work, the plain and simple Rite of Passage workout out of ETK has worked for me the best, mainly due to the simplicity of it. My review of how it helped my ground game is on the ETK shop page called 'stronger, definitely stronger' if you're interested.

    Even though it's just one push movement, (and pullups are reccomended) You gain a strange knack for simply 'arm wrestling' your way out of kimuras, and if you work your TGUs up to a heavy weight you can just stand up out of the turtle position and turn the tables. The copious ammounts of swings will keep you from gassing out. This is coming from someone who's 5'8 and scraping by 140lbs.

    That is, if you're going to get a kettlebell...

  3. #3
    jujigatame is offline Junior Member
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    Default

    Thanks! I´m going to move to more simple routine from a pl-routine. I dont have the time and I have to put my focus on mat skills again, after a break from bjj. I still dont wanna get weaker on the mat

    I`ll check the Etk and your review.

  4. #4
    Pavel Tsatsouline Guest

    Default

    Com. jujigatame, go to our RKC instructor directory and ping Senior RKC Com. Doug Nepodal. He is an S&C coach to some top BJJ guys. Mostly he has them do the ETK Program Minimum.

  5. #5
    jujigatame is offline Junior Member
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    Default

    Thanks! Seems interesting....any tips / experience on bw training for bjj from any comrade?

  6. #6
    Angryman is offline Senior Member
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    Default

    Quote Originally Posted by jujigatame View Post
    Thanks! Seems interesting....any tips / experience on bw training for bjj from any comrade?
    Even though I haven't quite got the full movement, I think pistol squats would be a useful bodyweight trick once mastered. It's helped get-up strength and general 'springyness' on the mat just GTGing partial pistols onto a low chair.

  7. #7
    AndrewR is offline Senior Member
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    Melbourne, Australia
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    Default

    You could use the search function as this question is asked about once every two weeks.

    Alternatively you could check my blogs at www.relentlesspt.com or www.dragondooraustralia.wordpress.com as there's plenty of information on both pertaining to the work I've done with many elite grapplers (such as 6 time world champ Robert Drysdale).

    I also train a competition team from all over my state - total of about 36 people, including several black belts. Our training focuses on TGUs, swings for conditioning because everyone's elbows are ruined, lots of Super Joints and Resilient drills and then bodyweight drills such as chins and push ups.

  8. #8
    jujigatame is offline Junior Member
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    Default

    I tried, didn`t find one like this. Thats why I named the thread in a general way.
    This thread was for also for general ideas, cycling between strength and endurance, training at home but not gtg etc.

    Sorry for the inconvenience

  9. #9
    jujigatame is offline Junior Member
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  10. #10
    Arcus is offline Member
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    UK
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    Default

    Have a look at Steve maxwells stuff, he is saulo and xande ribiero's s&c coach and also Diego sanchez. Iv been well into his stuff lately, lots of circuit/superset style training with little rest.

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