Brazilian Jiu Jitsu Performance Program_Phase 1

This is a BJJ training program to prepare for the WORLDS BJJ tournament.
This is Phase 1.

Program Sessions

Repeat Circuit 4x

Week 1 Day 1

Lower Body Strength

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 2

Recovery / Hip Mobility/ Core 2

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 3

[AHC] Upper Body (Pull) and Core 4

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 4

HIIT Cardio/ Active Recovery

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 5

[AHC] Recovery from Sport

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 6

Upper Body (Push) and Core 1

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 7

Recovery T Spine Mobility / Static Focused Core/ Massage

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In