So simply put 3 x 1 hour sessions in the week of the following workout (all in 45- 60min)
Step 1: Dynamic Stretching
7 Reps both directions of Over Unders (both directions)
Step 2: Push Ups
Build up to 2 Sets x 12 Reps (3 secs Tempo)
5 Mins rest between each set
Step 3: Dead lift
1st Set 95% of 1 Rep Max (2-3) reps
Immediately followed by 12-18 inch Ply-Box Jumps (5-7 reps)
5 Min Rest (rest starts after ply-box jumps)
2nd Set 85% of 1 Rep Max (5 reps)
Immediately followed by 12-18 inch Ply-Box Jumps (5-7 reps)
5 Min Rest (rest starts after ply-box jumps)
Adding 2.5 kg each session
Step 4: Torture Twists
Building up to 3 to 5 Sets of 3-5 reps (3 second hold on each side)
30 second rest in between sets
Step 5: Static Stretching
DONE - combat sports training may be followed after this workout, but I will not perform the work out after BJJ training.
I've knocked up a spreadsheet to keep track of what I'm doing. Click here for spreadsheet