WORKOUT: BJJ COMPETITION PREP

Warm up:
Assault bike
:30 hard :30 easy x10
__

10x Single Arm DB Row (each side)
10x DB Push Press
10x DB Bench Press
3 Rounds
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Ladder Drills:
6 Variations
6x Box Jumps
6 Rounds
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Cool Down:
Mobility
Competition Visualization
Meditation

NOTES:

This workout is part of a competition prep program written by Fully Certified Instructor Miyo Strong

WORKOUT: POWER

Standard warmup

–

5x pull up + 10x hollow hold banded front raise + 15x band pull apart

3 rounds

–

W2H single arm KB clean & Press

–

6×3 Heavy KB C&P @ 80%

(3 sets each arm)

–

3×15 BP (5x reps wide/close/comp) @ 50% 1RM

–

8min AMRAP

2x Single arm DB snatch + 5x sit ups

*+2x snatch each round

M @ 40/60# DB

FE @ 20/30# DB

NOTES:

* This training session was completed by E26 members following our GPP program *

WORKOUT: MENTAL CONDITIONING

30 minute Meditation/ Visualization

NOTES:

Overthinking and Over Analysis dulls the mental and physical blade that we work so hard to sharpen with hours of practice and training. Anxiety feeds overthinking and creates a vicious cycle that feeds back on itself as you rehash scenarios and outcomes in your brain.
/
Ways to defeat Overthinking – Practice Meditation and Visualization. Understand that there’s a difference between Trained and Untrained. You are Trained and Prepared. Fall back on that, trust your instincts, and focus. Lastly, don’t fear failure or the lessons it brings. These lessons shape your development as an athlete and individual. Go compete and execute your training!

WORKOUT:

25 pull-ups

50 deadlifts (with 60kg)

50 press-ups

50 box jumps (onto a 60cm box)

50 floor wipers (with a 60kg bar)

50 two-handed clean-and-presses (with a 24kg kettlebell)

25 pull-ups

NOTES:

Not much to be said about this one. The classic of classics. Have fun!

WORKOUT: ACTIVE RECOVERY

30 min moderate effort on rower, bike, ski or jog

Every 2 minutes, stop cardio effort (keep clock running) and perform:

Min 2: 5x wall walks

Min 4: 10 box jumps

Min 6: 20x russian twists (each side!)

Min 8: 30x jumping air squats

Min 10: 40 second FLR on rings

(Repeat again for minutes 12-20 and minutes 22-30)

NOTES: 

This is our favorite active recovery workout format in the gym lately! Enjoy.

WORKOUT: JONESCRAWL

Use 115% of bodyweight. Workout: 10x deadlift + 25x box jumps @ 24″ box . 3 rounds for time. (step down from the box, no jumping down).

NOTES:

Fastest times recorded:

MEN: John Brown, 03:06

WOMEN: Cate Williams, 03:13

WORKOUT: BJJ COMPETITION PREP

Warmup:

Primal movement and mobility

SkiErg

2 mins at easy pace

5 minutes :30 hard / :30 easy
__

5x pull ups
30 yard farmer carry with KB
5 Rounds
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Prone Barbell Complex:

10x Barbell glute bridge

10x Floor Press

10x Triangle Drills (barbell doesn’t come down after last floor press)

10x Floor wiper

90 seconds rest

5 Rounds
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Cool Down:
10 min guided meditation

NOTES:

This workout is part of a BJJ competition prep program written by Miyo Strong

WORKOUT: MMA STRENGTH AND CONDITIONING

Standard Warmup

–

8x30m sled push @ BW or more

–

M.E. Lower:

DL off 4” blocks with red & blk bands

–

10min EMOM

4x weighted box Jump @ 30″ w/8kg bulgarian bag or more

–

3×20 hyper

–

1min death march wrestle + 10x heavy KBS + 10cal AB

3 sets, 1min rest between

NOTES:

* This training session was completed by E26 members following our MMA S&C program *

WORKOUT: RECOVERY

Warm Up with 10 minute Assault Bike @ Easy Pace
3×10 Shoulder Dislocate
3×10 Air Squat +
3×10 RDL @ 45# +
3×15 KB Swing @ 35, 45, 53# +
2x20yd Walking Lunge
Then
2:00 minute Walk on ATP @ 145# Total Carrier
Then
5x Banded Box Squat @ Blue Bands & 95# Bar Weight +
3x Banded Box Squat @ Blue Bands & 115# Bar Weight +
2x Banded Box Squat @ Blue Bands & 135# Bar Weight +
3:00 minute ATP Walk @ No Weight on Carrier (Constant Movement) +
1:00 minute Bike @ Recovery Pace +
Rest 2 minutes
Three Cycles
Then
20x DB Figure 8 Drill @ 2×10# +
15x Hanging Knee Tuck +
1:00 minute Walk on Tread Sled +
1:00 minute SkiERG @ <2:00 minute Pace +
Rest 1 minute
Three Cycles
Then
5×30 second Ring FLR Hold
Then
“Cool Down”

NOTES:

Sean Woodson: Squats, ATP Walk, Bike, Supplemental Work
“Sean fought a great fight, outpointing his opponent heavily. Unfortunately, he got caught in a d’arce choke near the end of the third and final round of his fight. He said he could make a million excuses about why he lost this fight, but he’s ready to get back to work, improve greatly, and go after his next opportunity in the UFC.”

WORKOUT:

5 minute general warmup

3 rounds:

• 10x air squats
• 10x jumping air squats
• 10x push ups
• 10x shoulder dislocates
• 10x band pull aparts

Workout:

10-9-8-7-6-5-4-3-2-1 Manmaker

12/10 calories assault bike between each set

Every 3 minutes stop for 10 box jumps

FOR TIME

NOTES: 

This is just a good old fashioned grind. Completed by an athlete in a foundation phase who requested “something bad”

WORKOUT: POWER ENDURANCE

3×10 air squat

3×10 lunge

3×10 shoulder pass through

3×10 inchworm

Then

10:00 EMOM alternating

1)      15x ballslam

2)      8x burpee

Then

10-1 ladder of

Goblet squats and KB swings @ 53/36

Deadlift @ 225/155

15/10 calorie ski between each rung

Then

All with 25/15# plate

15x weighted sit-up

15x leg raise (w/ plate pressed out)

15x Russian twist

3 rounds minimizing rest

Rest 3:00 and repeat

5:00 easy bike cooldown

WORKOUT: MMA FOUNDATION

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +
Foam Roller +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Push-Up +
3×5 Goblet Squat @ 25#
Then
2:00 minute ATP Walk
Then
“HUG” Hip Mobility
Then
20x (30/90) Assault Bike Sprint/ Recovery Pace
(20x KB March/ Side Between Sets @ 53# KB)
Then
6×3 TGU @ 35# (Per Arm)
Then
3×40 Flutter Kick (Hands Over-Head)
Then
4×3:00 minute Shadow Box
Then
“Cool Down”

NOTES: 

Workout programmed for MMA fighter Aaron Lake

WORKOUT: E26 Jiu Jitsu

Single leg counters to mounted front triangle / omoplata

NOTES:

This training session was completed by E26 jiu-jitsu members

WORKOUT: SUPPLEMENTAL (POST-MAX EFFORT)

Warm Up with 5 minute Assault Bike +
Foam Roller +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Good Morning @ PVC +
3×10 OHS @ PVC +
3×10 Push-Up
Then
2:00 minute Walk on ATP or Belt Squat
Then
10x Drop Squat @ 72-88# +
5x RDL @ 72-88# +
30yd Prowler Push +
10x Floor Press @ Football Bar & Heavy Chain +
250m Row @ <50 seconds
Rest 2 minutes
Five Blocks
Then
10x KB Front Raise @ 2×15# +
10x KB Lateral Raise @ 2×15# +
30yd Bear Crawl +
20x Hanging Knee Tuck +
40x Mountain Climber
Rest 1-2 minutes
Five Blocks
Then
“Cool Down”

NOTES: This was a supplemental session completed post-max effort day.

When you’re under the gun and about to compete, you’re going to fall straight back into your worst habits in the gym. It’s important to use visualization and mental training to put yourself in that sort of position mentally to succeed under the lights. Put pressure on yourself and see what happens. Practice this over and over and over until you need and even crave that pressure in order to get your training done correctly. This sort of practice done consistently helps reinforce intensity from workout to workout. That’s why retirement from competition is so deadly to the soul. I know plenty of former college athletes who are a shadow of their old selves because they’re “retired” now. But don’t worry, they were a total beast back in the mid 2000’s. We care about what you can do today. How are you better now than you were then? Ask yourself the hard questions. Pressure yourself. Ease is more dangerous than actual hardship.

WORKOUT: FOUNDATION

Warmup:

5 min general cardio warmup + :10 sprint :20 easy x10 rounds

3 rounds:
10 air squats
10 jumping air squats
10 push ups
10 band dislocates
10 band pull aparts

Then:

2k Row For time

Then:

Work to heavy single deadlift for today.

Then:

27-21-15-9
Row Calories + Deadlift @ 50% of today’s heavy single

Cool Down!

NOTES: 

This training session was completed by athletes in a foundation phase.