This is my latest tournament pre-program. I'm even starting early enough to have a pre-prep period ("three weeks") before the real, pre-tournament training gets going ("thirty days"). I'm taking the "thirty days out" line from Lloyd Irvin's training strategy, which has his folks buckling down hard for the last thirty days going into a tournament. I'm spotting up the 2nd Annual Pacific Northwest Jiu Jitsu tournament sponsored by BJJ Spokane as my next event. It's September 30th, so my time window is nicely sized.
Here's the dealio for the Three Weeks: BJJ training Monday, Wednesday and Thursday. That gets me three weeks of two gi/one no gi a week. Monday, Tuesday, Thursday and Friday mornings I'll be doing a basic resistance program, ostensibly to get my body "toughed up" for the Thirty Days part of the program.
The resistance program is a 2-day split. Monday and Thursday I'll do legs and shoulders. Tuesday and Friday I'll do chest and back. No specific arm work; I'll get enough of that from the basic core workout I'm following.
Monday will be heavy legs (meaning two work sets instead of one). Tuesday will be heavy chest. Thursday will be heavy shoulders. Friday will be heavy back.
Legs: squats, Romanian deadlift, good mornings
Shoulders: Arnolds, uprights, Cubans
Chest: incline, flat and decline benches
Back: one-armed DB rows, pullovers, BUDRs
That's for the Three Weeks. On Saturdays, I'll do "The Widow" cardio routine. This is definitely a core, power-oriented resistance program, which is what I want before shutting down the weight room for the month leading into the tourny.
As for the Thirty Days, I'll switch to four nights a week bjj training (Monday, Tuesday, Wednesday, Thursday), and four mornings a week cardio. The cardio program will probably be the short one, "Beaster" with the emphasis on the inclines for the hot mile.
I've set myself on programs before, with mixed success. This one I like because it is focused and doesn't ask too much of myself in the am. I'll report on Friday evening how my discipline is going.
