table of contents
Phase 1 | Weeks 1 - 4
3
Phase 2 | Weeks 5 - 10
6
Phase 3 | Weeks 11 - 19
10
Support & Resources
14
basic cardio addon
WEEKs 1-4
PHASE 1
bjj conditioning
P1| sn1
VO2 MAX
BASIC CARDIO ADDON
instructions
VO2 Max Intervals
Warm up for 5-10 minutes on the rowing machine
or stationary bike (if required).
Perform 5 rounds of the following:
- Row 250 meters at maximum effort
- Rest for 2 minutes
Cool down with 5-10 minutes of easy cardio.
Note: The "cardio modality" can be swapped out
for your preferred method of cardio (running,
rowing, biking, swimming etc).
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
P1| sn2
metcon
BASIC CARDIO ADDON
instructions
METCON Finisher
Warm up for 5-10 minutes with light cardio or
dynamic stretches (if required).
Perform the following circuit for 3 rounds:
- 10 burpees
- 20 kettlebell swings (24kg for men, 16kg for
women)
- 30 double unders (or 60 single unders)
- Rest for 2 minutes between rounds.
Cool down with 5-10 minutes of easy cardio or a
mobility follow-along
Note: Sessions can be performed as a "finisher" at
the end of your weight training.
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
basic cardio addon
WEEKs 5-10
PHASE 2
bjj conditioning
P2| sn1
VO2 MAX
BASIC CARDIO ADDON
instructions
VO Max Intervals
Warm up for 5-10 minutes on the rowing machine
or stationary bike (if required).
Perform 5 rounds of the following:
- Row 250 meters at maximum effort
- Rest for 2 minutes
Cool down with 5-10 minutes of easy cardio.
Note: The "cardio modality" can be swapped out
for your preferred method of cardio (running,
rowing, biking, swimming etc).
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
P2| sn2
ZONE 2
BASIC CARDIO ADDON
instructions
Low Intensity Steady State Cardio
Warm up for 5-10 minutes with light cardio or
dynamic stretches.
Perform 30-60 minutes of steady-state cardio:
- Running
- Cycle
- Rowing
- Assault Bike etc.
Ensure you remain at a moderate intensity, in the
"Zone 2" heart rate (HR) zone <70% max HR.
To monitor your HR zone you can track your heart
rate and ensure it remains below 70% max HR or
perform the “talking test”.
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
P2| sn3
metcon
BASIC CARDIO ADDON
instructions
METCON Finisher
Warm up for 5-10 minutes with light cardio or
dynamic stretches (if required).
Perform the following circuit for 4 rounds:
- 10 box jumps (24" for men, 20" for women)
- 20 dumbbell thrusters (20kg for men, 12kg for
women)
- 30 double unders (or 60 single unders)
- Rest for 2 minutes between rounds.
Cool down with 5-10 minutes of easy cardio or a
mobility follow-along
Note: Sessions can be performed as a "finisher" at
the end of your weight training.
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
basic cardio addon
WEEKs 11-19
PHASE 3
bjj conditioning
P3| sn1
vo2 max
BASIC CARDIO ADDON
instructions
4x4x4 Cardio Intervals
4 Rounds x 4 Minutes of 90% maximum effort (not
Hear Rate)
4 minutes of rest between each round.
Your cardio exercise of choice:
- Running
- Rowing
- Swimming
- Cycling
- Assault Bike
- Elliptical Machine
- Etc.
cool down exercise
1 Couch Stretch
Sets
3
Reps
notes
3 mins
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
P3| sn2
ZONE 2
BASIC CARDIO ADDON
instructions
Low Intensity Steady State Cardio
Warm up for 5-10 minutes with light cardio or
dynamic stretches.
Perform 45-60 minutes of steady-state cardio:
- Running
- Cycle
- Rowing
- Assault Bike etc.
Ensure you remain at a moderate intensity, in the
"Zone 2" heart rate (HR) zone <70% max HR.
To monitor your HR zone you can track your heart
rate and ensure it remains below 70% max HR or
perform the “talking test”.
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
P3| sn3
metcon
BASIC CARDIO ADDON
instructions
METCON Finisher
Warm up for 5-10 minutes with light cardio or
dynamic stretches (if required).
Perform the following circuit for 4 rounds:
- 10 x Kettlebell Clean and Press
- 20x Box Jumps (24" for men, 20" for women)
Note: Sessions can be performed as a "finisher" at
the end of your weight training.
cool down exercise
Static Hamstring
1a
Stretch
1a Hurler Stretch
Sets
3
3
Reps
notes
1 min
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
30s
each side
Box breathing or slow
nasal breathing
throughout
no rest between
supersets.
need help?
Send your support questions to
support@bjjstrongonline.com or
submit a question on the BJJ
Strong Online Community here.
links &
Resources
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