Listen, no one said it doesn’t suck to be stuck at home all day while Corona wreaks havoc on society. But that’s no excuse to get fat and out of shape.
Here before you is all you need to know to stay in peak physical condition until gyms are ready to reopen. All you need is your body, your living room and set of index cards.
As always, any questions you have you can leave in the comments below.
Pick your poison
Below are 9 different “Training Formulas” and 35 “Stationary Drills” The Training Formulas each target a different metabolic pathway. The Stationary Drills are broken up into Jiu-Jitsu Specific Movement Drills (JJSMD), Upper Body, Lower Body and Core Stability. Use the JJSMD to improve the quality of your movement for Jiu Jitsu. Use the Upper, Lower, and any JJSMD labeled “(Core)” or “(Cardio)” for use in the Training Formulas.
I recommend writing each exercise down on a flash card and labeling the category on top so that you can mix and match easily.
Training Formulas
Power Three: Pick three exercises from the list: one cardio, one lower body, one upper body and do the prescribed amount of reps in each exercise in any order as fast as you can. Mark down your time.
Amateur: 50 | Intermediate: 75 | Pro: 125
Power Four: Pick four exercises from the list: one cardio, one core stability, one upper and one lower. Do the prescribed amount of reps in each exercise in any order as fast as you can. Mark down your time.
Amateur: 25 | Intermediate: 50 | Pro: 100
Pyramid: Pick three exercises from the list; one movement development or cardio, one lower body, one upper body. Perform five super sets; each set containing each exercise. Go from one exercise to the next in each set as quickly as possible performing the prescribed amount of reps for each exercise, and then rest 60 seconds in between each set.
*Power Pairs
1. Pick two upper body, two lower body and two cardio exercises
2. Make two groups that contain one of each
3. Starting with group 1, perform the lower body then the upper body for the reps prescribed and repeat for 2 sets. Then perform the cardio/movement exercise for 20 seconds.
4. Repeat Step 3 for group 2. This is 1 round.
5. Rest and perform the number of rounds prescribed.
*Burn
1. Pick any four cards (excluding core stability or non-core Jiu-Jitsu specific movement)
2. Set a countdown and repeat timer (Am – 30 sec | Pro – 45 sec)
3. Start the timer and perform each exercise until the timer beeps, then immediately move on to the next exercise until all four exercises are complete. This is 1 round.
4. Rest and repeat with the same or new set of exercises.
*Ultimate MMA
- Pick 3 cardio, 2 upper, 2 lower, 2 core (Excluding static)
- Make three groups (A, B & C), each containing 1 cardio and 2 other cards (E1/E2 below) from different categories
- Perform two sets in each of the three groups as follows. This is 1 round
- Cardio x 20 sec
- E1 = 6 reps (am) or 8 reps (pro)
- E2 = 6 reps (am) or 8 reps (pro)
- Rest and perform the number of rounds as prescribed
*Finish Strong
- Pick 3 cardio, 2 upper, 2 lower, 2 core (Excluding static)
- Make three groups (A, B & C) in the below order
- Cardio, Upper, Lower
- Cardio, Core, Upper
- Cardio Core, Lower
- Perform 2 sets in Group A and then 2 sets in group B as follows
- Cardio x 20 sec
- A1 x 6 reps (am) or 8 reps (pro)
- A2 x 6 reps (am) or 8 reps (pro)
- Perform Group C as follows:
- Cardio x 20 reps (Am) or 24 reps (pro) – 1 set only
- Core x 20 reps (Am) or 24 reps (pro) – 1 set only
- Lower x 12 reps (am) or 24 reps (Pro)
- A+B+C = 1 round. Rest after each round and perform the number of rounds as prescribed
Gotch Bible (Amatuer): Get a deck of cards. Pick four upper body workouts (black cards) and four lower body workouts (red cards) and assign one workout to each suit. Go through the deck doing each workout based on the amount of reps indicated by the number on the cards (Face = 10 reps)
Gotch Bible (Pro): same as Amatuer, but Diamonds/Clubs = double the reps indicated by the number on the card (Face = 10 reps)
Stationary Drills
Jiu Jitsu Specific Movement
Around The World - (Core)
Sit Through - (Core)
Stationary Gramby / Hyper Shrimp - (Core)
Stationary Shrimp - (Core)
Wall Post Hip Pivot - Core)
Wrestling Shot - (Cardio)
Wrestling Stance Sprawls - (Cardio)
High Knees - (Cardio)
Mountain Climbers - (Cardio)Upper Body
Lower Body
Core Stability
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