help to promote strength endurance for bjj by training muscle groups to improve endurance to make it through the 6 minute rounds of rolling. I want to improve upper body push and pulling as we as lower body leg endurance.
JE strength endurance bjj
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
increase blood flow and warm up muscles to help improve movement quality
Workout Blocks
Working Block (lower body)
Superset
x 4
First movement pattern is for the anterior chain and the second for the posterior. You complete the first movement and go right into the next movement, once you are finished you can rest for :90 secs.
***For the lunge makes sure back is straight and you are moving from foot/ankle and the hips and keeping lumbar spine neutral.
***For the swing play chicken with the bell and hard plank at the top...
Working block (upper body)
Superset
x 4
same as above.
**for the row start the movement with the lats and make sure your using them more than biceps more rotation seems to fire up lats more.
**for the oh press make sure shoulder stays stable and push your self under the bell...