BJJ Strength Training Systems. 30 day. No gym. No problem BJJ bodyweight workout program. Roll with more strength, endurance and flow

BJJ Strength Training Systems ., — 2013 . — 46 p . The No Gym , No Problem . Workouts . Below you will find the workout overviews for the 30 Day No Gym, No Problem BJJ Workout Program . You can print these sheets off for a quick reference when training . Each workout will follow this basic format : Warm Up : You will perform the Warm Up/ Movement Prep Drill provided in this manual before each workout . Bodyweight Flows : The exercises are a new addition to the bodyweight training toolbox and represent a fun and challenging way to train the core . By using your arms and legs to propel your body in a variety of different ways your create a unique core challenge that is unmatched in functional carryover to the trail . Practice each of the 3 forms for 2 minutes ( 6 minutes total practice ) . Strength Training : Here you will perform 4 bodyweight exercises in a circuit fashion . You will go through the circuit 2-3 times , rest 30-60 seconds between exercises . You will see a rep range listed for each exercise , which means that you want to perform at least the lowest number of reps but no more than the highest number of reps . While you can find all of the exercises in the Coaching Cue Handouts be sure to watch the video demos for more in depth info on each routine . Cardio Training : At the end of each workout you will pick from 1 of 3 cardio workouts provided for this 30 day phase . The workouts vary so be sure to watch the video demos for more info on the specifics of each one. You will find the supporting materials you need on the following pages. Remember that in addition to the video demos you also have access to a Coaching Cue Handout for each exercise . These have pictures and coaching cues and you can print them off for easy reference when training.