Table of Contents 2-‐Foreword by Romulo Barral 30-‐Accessory Strength Movemen
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Table of Contents
2-‐Foreword by Romulo Barral
30-‐Accessory Strength Movements
3-‐Testimonials
Shoulders
Neck
6-‐Five Training Tips, Myths and Guidelines
Traps
9-‐Pre Training Period (Warmups)
Arms
Abdominals
Low Back/Hamstrings
Joint Circles
Back Extension Series
Partner Stretches
33-‐Energy System Training
SpeciPic Movements
Tempo Runs
Speed/Power Drills
Tempo Throws
Low Amplitude Jumping
Aerobic Circuits
Medball Mobility
Lactic Circuits
13-‐Speed/Power Work
38-‐Sample Training Plan for Blue/Purple Belts
Sprinting
53-‐Sample Training Plan for Brown/Black Belts
Jumping
73-‐Nutritional Guidelines
Explosive Medicine Ball Throws
Program Pillars
Medicine Ball Rebounds
Macronutrient Overview
Explosive Pushups
Exercise Metabolism
Pre Fight Nutrition
25-‐Maximal Strength Development
7 Day Fight Prep Plan
Lower Body
Post Weigh In Nutrition
Upper Body Pull
Supplements
Upper Body Push
References
5-‐Overview of Physical Demands of BJJ
22-‐Special Strength Exercises
To say that Jiu-‐Jitsu has been a part of my life for the past 12 years would be an understatement, Jiu-‐Jitsu is my life. I have sacriPiced my youth, my body, time with my family and Pinances in my pursuit of being the greatest jiu-‐jitsu competitor possible.
I know if there is one thing that has set me a part from my competition and allowed me to
achieve the success I have (7 World Championship, 6 Gi, 1 No-‐Gi) it has been my desire. Not a desire to compete, everyone loves to compete, but a desire to prepare. Tournaments are a time to have fun, but that is not the day you become a champion, you become a champion in the weeks, months and years leading up to that competition. It is simple, whoever trains harder will win more, simple to say at least. Winning is a b