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    Jiu-Jitsu-Submission Wrestling Strength Program

    Uploaded by

    Tano43
    This 5-week strength program consists of workouts on Tuesday, Thursday and Saturday to prepare for a jiu-jitsu/submission wrestling tournament in week 6. Each week focuses on compound lifts like squats, presses, and rows at prescribed intensities (percentages of 1RM) and rep ranges. Warm-up exercises are provided for each session. The program progresses each week by increasing intensities on the main lifts while decreasing volume.

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    Jiu-Jitsu-Submission Wrestling Strength Program

    Uploaded by

    Tano43
    1K views6 pages
    This 5-week strength program consists of workouts on Tuesday, Thursday and Saturday to prepare for a jiu-jitsu/submission wrestling tournament in week 6. Each week focuses on compound lifts like squats, presses, and rows at prescribed intensities (percentages of 1RM) and rep ranges. Warm-up exercises are provided for each session. The program progresses each week by increasing intensities on the main lifts while decreasing volume.

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    This 5-week strength program consists of workouts on Tuesday, Thursday and Saturday to prepare for a jiu-jitsu/submission wrestling tournament in week 6. Each week focuses on compound lifts like squats, presses, and rows at prescribed intensities (percentages of 1RM) and rep ranges. Warm-up exercises are provided for each session. The program progresses each week by increasing intensities on the main lifts while decreasing volume.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views6 pages

    Jiu-Jitsu-Submission Wrestling Strength Program

    Uploaded by

    Tano43
    This 5-week strength program consists of workouts on Tuesday, Thursday and Saturday to prepare for a jiu-jitsu/submission wrestling tournament in week 6. Each week focuses on compound lifts like squats, presses, and rows at prescribed intensities (percentages of 1RM) and rep ranges. Warm-up exercises are provided for each session. The program progresses each week by increasing intensities on the main lifts while decreasing volume.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    Jiu-Jitsu/Submission Wrestling Strength Program

    The following is a 5-week program designed to prepare you for a tournament on


    the weekend of week 6. The %1RM assume you have previously tested (or can
    closely estimate) your 1RM for the flat barbell bench press, barbell back squat,
    and weighted chin-up. For other lifts use a weight that is challenging for the
    number of reps prescribed. It isn't necessary to go to failure on every set, just
    make sure you are working hard. The intensity does not increase linearly on this
    program so don't increase the weight workouts where a %1RM feels light - it is
    meant to be that way to increase your recovery.
    Although this is a Tuesday/Thursday/Saturday workout it can be done on
    any 3 non-consecutive days.

    Week 1

    Warm-Up (Use for all workouts this week)


    Lunge and Twist

    x10 (10 lb. plate)

    Back Extension

    x10

    Squat and Press

    x10 (Bar only)

    Int/Ext Rotator

    x10 each

    Tuesday

    Hang Clean

    x5______

    x5______

    x5_______

    BB Back Squat

    x8______

    x8______

    x8_______

    DB 1-Leg Squat

    x8/leg____

    x8/leg____

    x8/leg____

    Lying Leg Curl

    x10_____

    x10______

    Flat BB Bench Press

    x10_____

    x10______

    DB Decline Bench

    x12______

    x12______

    DB Shoulder Press

    x12______

    x12______

    Hammer Low Row

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    U_____

    D_____

    Clean Grip High Pull (Hang)

    x5_______

    x5_______

    x5_______

    Flat BB Bench Press

    x8_______

    x8_______

    x8_______

    DB Incline Bench

    x10______

    x10______

    x10______

    75% 1RM

    x10______

    70% 1RM

    S_____

    Ab Circuit

    Thursday

    75% 1RM

    Jiu-Jitsu/Submission Wrestling Strength Program


    Triceps Pressdown

    x10______

    x10______

    Weighted Chinups

    x10______

    x10______

    DB Bent Row

    x12______

    x12______

    DB Shoulder Complex

    x12/way

    F_______

    DB Front Lunge

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Push Press

    x10______

    70% 1RM

    S_______

    R_______

    U_______

    D_______

    S_______

    x5_______

    x5_______

    x5_______

    Weighted Chinups

    x8_______

    x8_______

    x8_______

    Seated Cable Row

    x10______

    x10______

    x10______

    DB Alt. Hammer Curl

    x10______

    x10______

    BB Back Squat

    x10______

    x10______

    DB RDL

    x12______

    x12______

    Flat DB Bench Press

    x15______

    x15______

    BB Upright Row

    x12______

    x12______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Ab Circuit

    Saturday

    U_______

    75% 1RM

    x10______

    D_______

    70% 1RM

    S_______

    Ab Circuit

    Week 2

    Warm-Up (Use for all workouts this week)


    BB Side Lunge

    x8/side (Bar only)

    BB Good Morning

    x10 (Bar only)

    DB Overhead Squat

    x10

    Int/Ext Rotator

    x10 each

    Tuesday

    Hang Clean

    x5______

    x5______

    x3_______

    BB Back Squat

    x8______

    x8______

    x8_______

    DB 1-Leg Squat

    x8/leg____

    x8/leg____

    x8/leg____

    Lying Leg Curl

    x10_____

    x10______

    78% 1RM

    Jiu-Jitsu/Submission Wrestling Strength Program


    Flat BB Bench Press

    x10_____

    x10______

    x10______

    DB Decline Bench

    x12______

    x12______

    DB Shoulder Press

    x12______

    x12______

    Hammer Low Row

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    U_____

    D_____

    Clean Grip High Pull (Hang)

    x5_______

    x5_______

    x3_______

    Flat BB Bench Press

    x8_______

    x8_______

    x8_______

    DB Incline Bench

    x10______

    x10______

    x10______

    Triceps Pressdown

    x10______

    x10______

    Weighted Chinups

    x10______

    x10______

    DB Bent Row

    x12______

    x12______

    DB Shoulder Complex

    x12/way

    F_______

    DB Front Lunge

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Push Press

    72% 1RM

    S_____

    Ab Circuit

    Thursday

    78% 1RM

    x10______

    72% 1RM

    S_______

    R_______

    U_______

    D_______

    S_______

    x5_______

    x5_______

    x3_______

    Weighted Chinups

    x8_______

    x8_______

    x8_______

    Seated Cable Row

    x10______

    x10______

    x10______

    DB Alt. Hammer Curl

    x10______

    x10______

    BB Back Squat

    x10______

    x10______

    DB RDL

    x12______

    x12______

    Flat DB Bench Press

    x15______

    x15______

    BB Upright Row

    x12______

    x12______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Ab Circuit

    Saturday

    Ab Circuit

    U_______

    78% 1RM

    x10______

    D_______

    72% 1RM

    S_______

    Jiu-Jitsu/Submission Wrestling Strength Program


    Week 3

    Warm-Up (Use for all workouts this week)


    BB Front Squat/Jerk

    x10 (Bar only)

    BB Overhead Split Squat

    x10 (Bar only)

    DB Neider Press

    x10

    Int/Ext Rotator

    x10 each

    Tuesday

    Hang Clean

    x5______

    x3______

    x3_______

    BB Back Squat

    x5______

    x5______

    x5______

    DB 1-Leg Squat

    x8/leg____

    x8/leg____

    x8/leg____

    Lying Leg Curl

    x10_____

    x10______

    Flat BB Bench Press

    x10_____

    x10______

    DB Decline Bench

    x12______

    x12______

    DB Shoulder Press

    x12______

    x12______

    Hammer Low Row

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    U_____

    D_____

    Clean Grip High Pull (Hang)

    x5_______

    x3_______

    x3_______

    Flat BB Bench Press

    x5_______

    x5_______

    x5_______

    DB Incline Bench

    x10______

    x10______

    x10______

    Triceps Pressdown

    x10______

    x10______

    Weighted Chinups

    x10______

    x10______

    DB Bent Row

    x12______

    x12______

    DB Shoulder Complex

    x12/way

    F_______

    DB Front Lunge

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    x5_______

    80% 1RM

    x10______

    65% 1RM

    S_____

    Ab Circuit

    Thursday

    x10______

    65% 1RM

    S_______

    R_______

    U_______

    D_______

    S_______

    x3_______

    x3_______

    Ab Circuit

    Saturday

    Push Press

    80% 1RM

    Jiu-Jitsu/Submission Wrestling Strength Program


    Weighted Chinups

    x5_______

    x5_______

    x5_______

    Seated Cable Row

    x10______

    x10______

    x10______

    DB Alt. Hammer Curl

    x10______

    x10______

    BB Back Squat

    x10______

    x10______

    DB RDL

    x12______

    x12______

    Flat DB Bench Press

    x15______

    x15______

    BB Upright Row

    x12______

    x12______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    U_______

    80% 1RM

    x10______

    D_______

    65% 1RM

    S_______

    Ab Circuit

    Week 4

    Warm-Up (Use for all workouts this week)


    BB Clean and Jerk

    x10 (Very light)

    Rev Lunge and Twist

    x10 (10 lb plate)

    DB Swing Through

    x10

    Int/Ext Rotator

    x10 each

    Tuesday

    Hang Clean

    x3______

    x3______

    x3_______

    BB Back Squat

    x5______

    x5______

    x5______

    DB 1-Leg Squat

    x8/leg____

    x8/leg____

    x8/leg____

    Lying Leg Curl

    x10_____

    x10______

    Flat BB Bench Press

    x10_____

    x10______

    DB Decline Bench

    x12______

    x12______

    DB Shoulder Press

    x12______

    x12______

    Hammer Low Row

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Ab Circuit

    Thursday

    U_____

    85% 1RM

    x10______

    D_____

    75% 1RM

    S_____

    Jiu-Jitsu/Submission Wrestling Strength Program


    Clean Grip High Pull (Hang)

    x3______

    x3______

    x3______

    Flat BB Bench Press

    x5_______

    x5_______

    x5_______

    DB Incline Bench

    x10______

    x10______

    x10______

    Triceps Pressdown

    x10______

    x10______

    Weighted Chinups

    x10______

    x10______

    DB Bent Row

    x12______

    x12______

    DB Shoulder Complex

    x12/way

    F_______

    DB Front Lunge

    x15______

    x15______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Push Press

    85% 1RM

    x10______

    75% 1RM

    S_______

    R_______

    U_______

    D_______

    S_______

    x3______

    x3______

    x3______

    Weighted Chinups

    x5_______

    x5_______

    x5_______

    Seated Cable Row

    x10______

    x10______

    x10______

    DB Alt. Hammer Curl

    x10______

    x10______

    BB Back Squat

    x10______

    x10______

    DB RDL

    x12______

    x12______

    Flat DB Bench Press

    x15______

    x15______

    BB Upright Row

    x12______

    x12______

    DB Shrugs

    x15______

    3-Way Wrist Curl

    x12/way

    Ab Circuit

    Saturday

    Ab Circuit

    U_______

    85% 1RM

    x10______

    D_______

    75% 1RM

    S_______

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