It’s that time again; time to start training for the Pan Jiu jitsu Championships March 24-27 in Irvine, Ca.

Since my plan is to compete this year, the majority of my posts over the next 12 weeks will be documenting my progress. I have my fitness and jiu jitsu 12 week programs down on paper and starting January 3rd it’s time to get to work!
This first post will outline my 12 week fitness program**

Training schedule for 2011 Pan Am
Strength and Conditioning 3x week
Every training session
-Roll out, stretch, mobility, power

Week 1-4 January 3 to January 30- Density training
Pushing- BB bench press- Reps 8
Pull- Recline TRX- Reps 8
Hip- S/L KB Dead Lift- Reps 8
Knee- Split Sq TRX- Reps 8
Core- TGU- Reps 3

Conditioning circuit 6 minute rounds
Sled (heavy wt), push up, DB shoulder press, jump sq, bear crawl, YTW

Week 5-8 January 31 to February 27- Density training
Pushing- Push up- Reps 5
Pull-Chin up- Reps 5
Hip-BB Dead lift – Reps 5
Knee-Front Sq – Reps 5
Core-Body saw – Reps 10

Conditioning circuit 7 minute rounds
Sled (med wt), burpee, OH slam, split sq, recline pull, suit case carry

Week 9-12 February 28 to March 24 – Density training
Pushing-DB bench single arm- Reps 3
Pull-Ring pull ups- Reps 3
Hip- SL BB Dead lifts- Reps
Knee- SL Sq- Reps 3
Core- Bus Drivers

Conditioning circuit 8 minute rounds
Sled light wt, chest pass, bear crawl, BB clean press, DB SA row, front sq

(** = Dewey has not seen it yet and will probably make a few changes)

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