Chad BJJ

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"#$% '( )'*+%*+,

--Foiewoiu by Romulo Baiial ./-Accessoiy Stiength Novements
.-Testimonials Shoulueis
0-0veiview of Physical Bemanus of B}} Neck
1-Five Tiaining Tips, Nyths anu uuiuelines Tiaps
2-Pie Tiaining Peiiou (Waimups) Aims
Abuominals Low BackBamstiings
}oint Ciicles Back Extension Seiies
Paitnei Stietches ..-Eneigy System Tiaining
Specific Novements Tempo Runs
SpeeuPowei Biills Tempo Thiows
Low Amplituue }umping Aeiobic Ciicuits
Neuball Nobility Lactic Ciicuits
3.-SpeeuPowei Woik .4-Sample Tiaining Plan foi BluePuiple Belts
Spiinting 0.-Sample Tiaining Plan foi BiownBlack Belts
}umping 5.-Nutiitional uuiuelines
Explosive Neuicine Ball Thiows Piogiam Pillais
Neuicine Ball Rebounus Nacionutiient 0veiview
Explosive Pushups Exeicise Netabolism
---Special Stiength Exeicises Pie Fight Nutiition
-0-Naximal Stiength Bevelopment 7 Bay Fight Piep Plan
Lowei Bouy Post Weigh In Nutiition
0ppei Bouy Pull Supplements
0ppei Bouy Push Refeiences

To say that }iu-}itsu has been a pait of my life foi the past 12 yeais woulu be an unueistatement,
}iu-}itsu is my life. I have saciificeu my youth, my bouy, time with my family anu finances in my puisuit
of being the gieatest jiu-jitsu competitoi possible.
I know if theie is one thing that has set me a pait fiom my competition anu alloweu me to
achieve the success I have (7 Woilu Championship, 6 ui, 1 No-ui) it has been my uesiie. Not a uesiie to
compete, eveiyone loves to compete, but a uesiie to piepaie. Touinaments aie a time to have fun, but
that is not the uay you become a champion, you become a champion in the weeks, months anu yeais
leauing up to that competition. It is simple, whoevei tiains haiuei will win moie, simple to say at least.
Winning is a bypiouuct of gieat piepaiation.
In late 2uu9, I fiist became awaie of Chau Smith anu }uggeinaut Tiaining Systems. Be was
tiaining seveial guys I tiaineu with anu it quickly became appaient that what they weie uoing was
woiking. I knew aftei having ACL suigeiy fiom an injuiy suffeieu at the 2u1u Nunuials, that I neeueu to
seek out Chau to help me come back stiongei than I was befoie. Chau's knowleuge anu attention to
uetail helpeu me fully iecovei foi the 2u11 Abu Bhabi Pio anu 2u11 Nunuials. The tiaining challengeu
me like I hau nevei been challengeu befoie, I knew that win oi lose I hau uone eveiything in my powei
to piepaie. Not only was }uggeinaut a gieat benefit to me in iehabbing my knee anu piepaiing myself to
compete again, they also helpeu my stuuent Felipe Pena tiansfoim his bouy anu win the 2u11 Woilu
Absolute Championship as a puiple belt.
This book is a gieat iesouice to anyone looking to impiove theii jiu-jitsu oi any kinu of
giappling. The tiaining is well oiganizeu, effective, challenging anu fun. Chau unueistanus what is
necessaiy to best piepaie youi bouy foi success anu I woulu uige anyone who is seiious about being
the best they can be to stuuy this book anu apply its piinciples.
Chau tolu me a quote that sums up the attituue you must have to become the best.
"I tiain eveiyuay of my life as they have nevei tiaineu a uay in theiis."-Alexanuei Kaielin, Russian
0lympic Champion Wiestlei
Boa Soite,
Romulo Baiial
7x }iu }itsu Woilu Champion
2
What top }iu }itsu athletes anu coaches aie saying about }uggeinaut.
"I was the fiist }iu }itsu fightei to tiain at }uggeinaut anu within a few weeks of beginning, oui gioup giew
with othei black belts because they all saw how much of a uiffeience theie was in my physique, stiength
anu conuitioning. I hau nevei hau so much confiuence stepping on the mat as I uiu uuiing my time with
}uggeinaut"-Fabio "uigantinho" villela, Beau Piofessoi uiacie Baiia Noith Austin, Woilu No ui Champion
(Biown Belt), Pan Am Champion, Ameiican National Champion 2x
"When you ieach the top level of }iu }itsu, black belt, eveiyone is skilleu, so it is youi physical abilities that
will sepaiate you fiom youi competitois.
Tiaining at }uggeinaut, my stiength,
speeu, powei anu enuuiance ieach new
levels, anu I always felt confiuent to push
the pace against my opponent without
feai of getting tiieu. The tiaining is tough
anu makes you hate Chau while you'ie
uoing it, but you love him when you get
on the mat in a touinament."-Fabiana
Boiges, Pan Ameiican Champion 2x, No ui
Pan Am Champion, 2
nu
Place Woilu
Championships
"I believe that when you ieach the level of black
belt eveiyone knows the techniques anu suiely
one of the factois that will make the uiffeience
is youi conuition. 0nce I staiteu tiaining at
}uggeinaut my }iu jitsu changeu, I uo not get
tiieu easily, my iecoveiy is veiy fast, my bouy is
much stiongei anu even impioveu my
psychology. I believe that the uiffeience in jiu
jitsu."-Rouiigo Simoes, Beau Piofessoi uiacie
Baiia Nanhattan Beach, Ameiican National Champion
3
"}uggeinaut helpeu me ieach a new level in my jiu jitsu, Woilu Champion. In the thiee months I tiaineu at
}uggeinaut leauing up to the 2u11 Nunuials, my bouy unueiwent a tiansfoimation. Eveiything I uiu
became stiongei, anu my bouy became much moie uuiable. Befoie tiaining at }uggeinaut I woulu have
been consiueieu an unueiuog at Woilus, but because of the well planneu anu intense tiaining, I was able
to win my weight class anu captuie the title in the open weight uivision."-Felipe Caiasuale Pena, 2u11
0pen Weight Woilu Champion (Puiple Belt), 2u11 Pan Am Champion
"Eveiy aspect of my physical skills impioveu
tiaining at }uggeinaut. Ny powei, speeu,
enuuiance, giip stiength anu mental
toughness all ieacheu new levels. If you aie
seiious about competing at the woilu level,
you neeu to be seiious about youi physical
piepaiation anu }uggeinaut is the best
place to finu the seiious tiaining
infoimation you neeu."-Philipe Bella
Nonica, Beau Piofessoi uiacie Baiia
Laguna Niguel, Euiopean Champion,
Neualist at Nunuials, Pan Ams, Ameiican anu Biazilian Nationals
4
Biazilian }iu-}itsu piesents a unique set of physical uemanus to its piactitioneis. The paiamount tiait
neeueu to be a successful B}} competitoi is technique, without technique, all the stiength anu powei in the
woilu is meaningless; because of this it is ciitical that the athlete's tiaining piogiam allows them the
uevelop theii technical anu physical skills haimoniously. As the athlete uevelops theii technical base, they
must also impiove theii.
Relative stiength-Stiength compaieu to bouyweight is the contiolling factoi of all othei

physical qualities. The stiongei you aie compaieu to youi bouyweight, the move poweiful
eveiy musculai contiaction anu hence movement you make will be. Paiticulaily in a weight
class contiolleu enviionment it is impeiative that the athlete is as stiong as possible at theii
given bouyweight.
Explosive powei-The ability to iapiuly geneiate foice is key to eveiy takeuown, sweep,
thiow anu any othei move which iequiies to you iapiuly oveicome youi opponents weight.
Specific eneigy system capacities-Any gieat competitoi must be able to go the uistance in
any match oi touinament. }iu }itsu has a specific set of conuitioning iequiiements, coveiing
the anaeiobic-alactic, anaeiobic-lactic anu aeiobic eneigy systems. Each of these must be
auuiesseu in a specific mannei foi maximum iesults. Simply iunning S miles a few times
pei week isn't sufficient to be able to still move poweifully 9 minutes into a championship
match. Not only will this type of long uistance tiaining not piopeily piepaie you be at youi
best thiough long stienuous matches, it also will uetiact fiom youi maximal stiength anu
powei uevelopment, as well as placing unuue stiess on youi joints.
Special stiength-As an athlete impioves theii technical abilities anu iises towaius the top of
the competitive fielu, in this case Black Belts, the numbei of means that can be useu to
impioveu theii spoit peifoimance becomes much moie specific. Foi highei level
competitois, auuing 1u pounus to youi ueaulift oi 2" to youi stanuing bioau jump, will not
yielu spoiting impiovements the same way that they woulu foi a white oi blue belt. Foi
maximum tiaining effect you must be able to analyze specific paits of the movements in
youi spoit, measuie them (in time, foice output, etc) anu impiove those tiaits. This type of
tiaining is beyonu the scope of this book, anu foi that mattei any text, but we will pioviue
you with staiting points to begin ciitically thinking about youi tiaining anu ways to uevelop
special stiength. We aie also available foi piogiam uesign thiough }TSstiength.com
5
Beie aie Five Tiaining Tips, Nyths anu uuiuelines that }uggeinaut athletes know anu you neeu to know to
become a nightmaie on the mat.
1. !"#$%&' )%*$ +,-.",/ 01$'2314 ,25 6&'$714.23 !"#$%&'8-Incieasing youi maximal stiength will
have a positive benefit on youi jumping, spiinting, pushing powei anu conuitioning. }iu }itsu has a
laige isometiic (staticholuing stiength) component to it anu even though it uoesn't involve
movement, holuing an opponent in youi guaiu oi tiying to lock in a submission, which can take
minutes, gieatly taxes the bouy. The stiongei the athlete is, the lowei peicentage of theii maximal
stiength they must exeit to complete the same move. In othei woius of one athlete is 2x as stiong
as the othei, that athlete will only neeu to use Su% as much eneigy to execute the same maneuvei.
As the highly iespecteu (anu veiy quotable) coach Naik Rippetoe once saiu, "Stiong people aie
haiuei to kill than weak people." Which one woulu you iathei be.
2. 6&'$714.23 )%* 9% .8 , 01$'88 1% 14' 0781'"-People often make the mistake of looking at theii spoit
piactice (}iu }itsu tiaining) anu physical tiaining (lifting, conuitioning, etc) as sepaiate entities.
Why cieate a peiiouizeu plan foi youi lifting, jumping, anu spiinting, but not youi B}} tiaining.
They aie both stiessois to the bouy anu neeu to be manageu piopeily to ieach a physical peak. To
go anothei step fuithei, you also must consiuei stiesses that youi job, ielationships anu hobbys
place on you. If all these stiessois aie not consiueieu if is veiy easy foi an athlete to expeiience
Cential Neivous System fatigue anu oveitiaining, an issue that is common among combat athletes.
Chailie Fiancis, consiueieu by many to be the gieatest spiint coach of all time, likeneu the CNS to a
cup. A cup has a fixeu amount of liquiu that it can holu, an all the tiaining you uo fills it up to
vaiious uegiees. The moie uemanuing the tiaining, the moie goes in the cup. The stiesses of life,
such as woik oi pioblems with a significant othei, will also fill up youi cup, so leain to manage
stiess. If the cup oveiflows, it is a lengthy piocess to iecovei fiom.
6
Beie aie Five Tiaining Tips, Nyths anu uuiuelines that }uggeinaut athletes know anu you neeu to know to
become a nightmaie on the mat.
1. !"#$%&' )%*$ +,-.",/ 01$'2314 ,25 6&'$714.23 !"#$%&'8-Incieasing youi maximal stiength will
have a positive benefit on youi jumping, spiinting, pushing powei anu conuitioning. }iu }itsu has a
laige isometiic (staticholuing stiength) component to it anu even though it uoesn't involve
movement, holuing an opponent in youi guaiu oi tiying to lock in a submission, which can take
minutes, gieatly taxes the bouy. The stiongei the athlete is, the lowei peicentage of theii maximal
stiength they must exeit to complete the same move. In othei woius of one athlete is 2x as stiong
as the othei, that athlete will only neeu to use Su% as much eneigy to execute the same maneuvei.
As the highly iespecteu (anu veiy quotable) coach Naik Rippetoe once saiu, "Stiong people aie
haiuei to kill than weak people." Which one woulu you iathei be.
2. 6&'$714.23 )%* 9% .8 , 01$'88 1% 14' 0781'"-People often make the mistake of looking at theii spoit
piactice (}iu }itsu tiaining) anu physical tiaining (lifting, conuitioning, etc) as sepaiate entities.
Why cieate a peiiouizeu plan foi youi lifting, jumping, anu spiinting, but not youi B}} tiaining.
They aie both stiessois to the bouy anu neeu to be manageu piopeily to ieach a physical peak. To
go anothei step fuithei, you also must consiuei stiesses that youi job, ielationships anu hobbys
place on you. If all these stiessois aie not consiueieu if is veiy easy foi an athlete to expeiience
Cential Neivous System fatigue anu oveitiaining, an issue that is common among combat athletes.
Chailie Fiancis, consiueieu by many to be the gieatest spiint coach of all time, likeneu the CNS to a
cup. A cup has a fixeu amount of liquiu that it can holu, an all the tiaining you uo fills it up to
vaiious uegiees. The moie uemanuing the tiaining, the moie goes in the cup. The stiesses of life,
such as woik oi pioblems with a significant othei, will also fill up youi cup, so leain to manage
stiess. If the cup oveiflows, it is a lengthy piocess to iecovei fiom.
7
S. :.$;*.1 <$,.2.23 04%*/5 =' <4' =,8.8 %> )%*$ ?478.;,/ ?$'#,$,1.%2 @+714A-The inteinet is a gieat
thing anu full of lots of valuable tiaining infoimation, but it is also the culpiit of peipetuating the
myth that all fighteis neeu to be neaily passing out fiom giueling ciicuit tiaining. Now we
ceitainly use ciicuits to help conuition oui athletes, but they compiise no moie than 1 uay pei
week of oui tiaining, oi 1u-1S minutes of woik towaius the enu of othei sessions. You aie
beating youi bouy up enough thiough numeious weekly sessions on the mat, so make suie you
aie limiting youi ciicuit woik to 1-S ciicuits pei week anu know that you shoulu be walking
away fiom youi ciicuit feeling tiieu but stiong anu ieauy to uo anothei aftei a few minutes.
Athletes must begin to unueistanu that haiu woik anu quality woik aien't one in the same anu
that you uon't have to ciawl out of the gym eveiyuay to impiove. Peifoiming extiemely intense
ciicuits that cause you to become veiy soie aie a gieat way to fill up youi CNS cup fast anu
oveitiain. Foi example, 0lympic spiinteis, the fastest anu most explosive athletes in the woilu,
have tiaining that is laigely compiiseu of spiints with full iecoveiies (eg. S-6 minutes aftei a
6um spiint). They aie impioving because of theii quality of theii woik, not because it is uifficult
to complete oi has them vomiting on a iegulai basis.
4. B2%C D4,1 D%$E8 F%$ )%*-Nany athletes, paiticulaily young oi inexpeiienceu ones, often lose
sight of this. They want to emulate what the top in theii fielu uo, but uo not unueistanu that they
aie uoing piogiams that aie suiteu well to them. You must uevelop anu intuition about anu
connection to youi tiaining to tiuly make it youi own anu make it effective. While this book will
pioviue exeicises, sets, ieps, times anu moie infoimation about youi tiaining, you must figuie out
what paits of that aie the most effective foi you anu builu fiom theie.
The gieat 0lympic lifting champion, vasliy Alexeyev, often talkeu about how people woulu often
ask what piogiam he followeu so they coulu follow it to, but he woulu not tell them. Be uiun't uo
this to be secietive oi to withholu infoimation, but iathei he woulu tell them that they cannot uo
BIS piogiam, they must uo TBEIR piogiam. Even if it happeneu that all theii sets, ieps, intensities,
etc weie the same, it was impeiative that they unueistanu the piogiam foi themselves.
So while it may be valuable foi you to know the tiaining piogiam of gieat competitois like Rogei
uiacie, Romulo Baiial oi Rouolfo vieiia, it is impeiative that you unueistanu that they uo what
they uo because it is what woiks best foi them anu you must finu out what woiks foi you. Leain to
enjoy the jouiney of tiaining, not just the uestination.
8
S. =' , ?$%>'88.%2,/GBeing piofessional isn't about getting paiu millions of uollais to piactice youi
uiscipline of choice, it is about uoing the little things iight anu tiuly being committeu to youi
ciaft. I fiimly believe theie is a uiffeience between someone who piactices a ciaft oi someone
who is a piactitionei of it. Theie is a gieat uiffeience between people who tiain jiu jitsu anu
casually compete in touinaments anu someone who is tiuly investeu in theii success as a jiu
jitsu competitoi. To be a tiue }iu }itsu athlete you must be willing to saciifice of youi time, social
life, money, oi anything else that may stanu in the way of youi goals. You neeu to be willing to
saciifice time to uo extia tiaining anu iecoveiy woik, to make suie youi bouy is piepaieu to
peifoim at the highest level. You must be willing to pass on going to the bais with youi fiienus,
because you know a night of uiunken uebaucheiy will holu you back on the mats the next uay.
You must be willing to put youi finances towaius bettei foou, soft tissuechiiopiactic woik,
seminais anu othei things that will contiibute to youi success, insteau of fancy clothes, cais, oi
othei unimpoitant mateiial items.
Seven-time Woilu Champion, Romulo Baiial, is the ultimate competitoi anu knows that outwoiking youi
opponent in eveiy facet of }iu }itsu, technical, tactical anu physical, is the only way to guaiantee success.
9
The Tiaining
Pie Tiaining Peiiou
The Pie Tiaining peiiou seives multiple functions 1) Piepaie the bouy foi the upcoming session,
2) Impiove geneial movement skills in a low amplituueextensive enviionment, S) Evaluate movement
mechanics anu patteins, 4) Piehabilitate injuiies. A piopeily stiuctuieu pie-tiaining peiiou will covei all
of these aieas. Pie-tiaining shoulu also be oiganizeu in a geneial to specific mannei, wheie the last uiills
peifoimeu will most closely mimic those that will begin the tiaining session. At }uggeinaut we uiviue oui
pie-tiaining peiiou into S main phases, 1) ueneial, 2) Specific, S) Powei anu Speeu. The majoiity of the
pie-tiaining peiiou can anu shoulu be uone baiefooteu, pioviueu that you anu in a contiolleu
enviionment anu wont have anything hazaiuous to youi feet in the aiea.
ueneial
The geneial pie tiaining peiiou shoulu seive to inciease the athletes coie tempeiatuie. It is
impoitant that this is uone in a mannei which has the least impact on the iest of the tiaining session,
meaning that you uon't want to uiminish the athletes ability to peifoim theii tiaining foi the uay with too
much woik uuiing the pie-tiaining peiiou. A goou way to help inciease the athlete's coie tempeiatuie
anu get a light sweat going in a passive mannei, is to weai sweats uuiing this time. Beie aie some easy
ways to take caie of the geneial peiiou in a low cost mannei. Incieasing the iange of motion of the joints
is also a ciitical aspect of the geneial peiiou.
Low Amplituue Abuominal Tiaining
In anu 0uts
Noving Siue Planks-Nake suie to keep the bouy in a stiaight line. Bon't let the hips move foiwaius
oi backwaius anu keep a neutial angle with youi heau.
Ncuill Situps-Focus on maintaining a neutial spine anu push the foieheau towaius the sky.
Remembei to suppoit the low back by putting youi hanus unuei youi butt.
Noving Fiont Planks
10
}oint Nobility-Emphasize a smooth, contiolleu movement, thiough a natuial iange of motion. Bon't foice
the positions
Neck Ciicles
Shouluei Rolls
Aim Ciicles-Palms up when going backwaius
PNF Patteins-Nake suie the top hanu has the palm to the sky anu bottom palm is facing
backwaius
Elbow Ciicles
Bip Ciicles
uoou Noinings-Big chest, push youi hips backwaius.
Tiunk Ciicles
Buiulei Ciicles-Nake suie to achieve full extension thiough the ankle anu knee of the leg that is
on the giounu.
IYTs-Focusing on pulling the shouluei blaues uown anu back, squeezing them togethei as haiu as
possible
PNF Paitnei Stietches
Theie aie many coaches who aie ciitical of static stietching piioi to a tiaining session. PNF
Paitnei stietches though aie not static, they involve an isometiic contiaction anu aie a gieat way to
inciease the tempeiatuie of a given muscle

Bamstiings-0nce the enu of the athlete's iange of motion they will push the leg against theii
paitnei foi S-S seconus, then the stietch is ieleaseu anu ieset. This is iepeateu foi S-S moie
iounus.
Piiofoimis- The same pioceuuie as the hamstiing stietch is useu.
QuauBip Flexoi-The paitnei neeus to make suie to use theii weight to pull up on the knee anu
back on the foot. 0nce the enu of the iange of motion is ieacheu, the athlete will pull theii knee
uown anu foot towaius the giounu, while the paitnei lightly iesists, but uoes not stop theii
motion.
11
Specific
The specifc peiiou of the waimup is to auuiess movement patteins that aie moie specific to the
spoit of }iu }itsu. These movements incluue animal ciawls anu gymnastic anu tumbling exeicises.
Inchwoims
Spiuei Ciawls
Ciab Walks
Pushup Ciossoveis
Caitwheels
Speeu anu Powei Waimup
The final poition of the pie-tiaining peiiou shoulu be ueuicateu towaiu ueveloping piopei
mechanics foi speeu anu powei movements such as spiinting, jumping anu meuicine ball thiows. If you
uo not have auequate technique in these exeicises, youi positive tiaining effects will be limiteu because
youi foice output will be uiminisheu uue to impiopei technical skills. All of the speeu anu powei peiiou
shoulu have on an emphasis on ielaxeu anu ihythmic movments.
Running Seiies-This shoulu be peifoimeu piioi to any spiinting session foi 2-S sets of 1u yaius pei
Bigh Knee Naich-Knee up, toe up anu full extension thiough the uown leg.
Ankling-Toe up anu foicefully pull the leg unuei you.
Bigh Knee Skip-Smooth, ihythmical movements shoulu be emphasizeu. Achieve full extension
thiough the uown leg.
Buttkickeis-Focus on a quick tuinovei.
12
Bigh Knee Run-Bo not oveilift the knee, as this often impeues full extension of the uown leg.
Naintain a goou chin to pocket aim action thiough all uiills.
Low Amplituue }umping-This can be uone piioi to spiint oi jump tiaining, oi both
Rolling Bops-Silent lanuings anu a smooth tiansition fiom jump to jump must be the piioiity.
Rolling Biagonal Bops-Naintain the same wiuth base of suppoit thioughout all the jumps.
Continue to emphasize soft lanuings anu smooth, quick tiansitions fiom jump to jump.
Rolling Single Leg Bops-Lateial movement neeus to be the piioiity heie. Nake suie that you aie
coveiing the same amount of uistance on eveiy jump.
Neuball Nobility-This shoulu be uone piioi to all meuicine ball thiow tiaining anu can also be useu as a
geneial waimup befoie uppei oi lowei bouy sessions. These exeicises aie a gieat evaluatoi anu builuei
of shouluei mobility anu stiength.
Pione Balos-Cieate as big a ciicle aiounu the heau as possible while keeping the aims, chest anu
legs off of the giounu.
Pione Stiaight Aim Raises-Squeeze the uppei back togethei to lift the ball as high off the giounu
as possible while maintaining neaily stiaight aims. Bo not let the ball touch the giounu on the
way uown.
Supine Stiaight Aim Pulloveis-Keep the aims stiaight anu pull the ball thiough a full iange of
motion in a slow anu contiolleu mannei.
ulute Biiuges-Squeeze the ball between youi knees, uiive the heels into the giounu to biiuge youi
hips towaius the ceiling, squeeze the glutes foi a 1 count at the top of the movement.
Stanuing Stiaight Aim Chops-Similai to the Supine Stiaight Aim Pullovei but uone stanuing.
13
Squats-Bolu the ball stiaight in fiont while peifoiming squats, push the hips back anu keep youi
weight on youi heels.
Full Swings-Naintain a flat back position while swinging the ball fiom stiaight above the heau to
uown between the knees.
Biagonal Chops-Naintain a flat back position while swinging the ball fiom ovei the shouluei to
uown outsiue the knee.
0veiheau Reveise Lunges-Keep the ball stiaight ovei youi heau as you ieach youi foot back into a
lunge position, maintain a veitical shin angle with the fiont leg.
Aiounu the Woilus-Similai to the Pione Balos, cieate a big ciicle aiounu the heau, tiacing the
neckline of youi shiit. Achieve a stiaight aim position at the bottom of each squat. Naintain a flat
back position thioughout.
SpeeuPowei Woik
Speeu is often the ueteimining factoi in athletes success in any spoit. To be a successful }iu }itsu
athlete you must be able to move youi bouy anu youi opponents bouy explosively. It is key that the
athlete impioves theii iate of foice uevelopment anu ieactiveelastic abilities thiough a vaiiety of spiints,
jumps anu thiows. Speeupowei woik must be peifoimeu at the beginning of tiaining sessions, while the
athlete is fiesh anu have complete oi neaily complete iecoveiy between bouts to maintain high quality
outputs.
14
uiacie Baiia Black Belt, Nikey uomez, knows the value of
being able to physically oveipowei an opponent, whethei
it is in the ui, No-ui, oi while competing in NNA.
15
Spiints
Spiints aie a gieat way to uevelop lowei bouy stiength anu powei, as well as impiove youi
physique. Look at the physiques of 0lympic Spiinteis, theii musculai uevelopment can be attiibuteu as
much to theii spiint tiaining, as it can theii weight tiaining.
It is impoitant to piepaie the bouy foi the foices it will have to absoib uuiing spiint tiaining. The
fastei you aie iunning, the moie stiess theie is on the bouy anu CNS, so one shoulu begin theii spiint
tiaining piogiam with iesisteu iunning (aftei unueigoing a piopei uPP phase anu extensive tempo woik,
which will be uiscusseu latei) anu then piogiess to fiee spiints at a highei velocity.
Sleu Spiints-Weight on the sleu shoulu not noticeably slow the athlete uown. 0ften times fastei
athletes, even with a lowei bouyweight, can use a heaviei weight than slowei athletes. Focus on
achieving a haiu foiwaiu bouy lean anu using a poweiful anu aggiessive aim action.
Piowlei Spiints-The same guiuelines shoulu be useu iegaiuing weight selection with piowlei
spiints. Focus on uiiving youi knee up aggiessively anu slamming the foot uown.
Fiee Spiints-Focus on keeping a goou foiwaiu lean, with the eyes uown. Aggiessive aim action
anu ielaxeu face anu shoulueis.
Biffeient Staiting Positions
0n Stomach-Explosively pushup anu uiive youi knee unuei you. 0tilize the haiu lean than
iising fiom the pushup will cieate.
0n Back-Beginning on youi back with youi feet flat on the giounu oi elevateu as if someone
was in youi guaiu, explosively flip ovei, iise to youi feet anu spiint.
volume uuiuelines:
1u-4u yu ieps. 1uu-4uuyus pei session. 1-S sessions pei week.
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}umps
}umping is vital to inciease an athletes iate of foice uevelopment, impiove cooiuination, anu builu
ieactiveelastic abilities in the lowei bouy. An athlete with high ieactiveelastic abilities is often iefeiieu
to being "light on youi feet". Impioveu jumping ability will have a high coiielation with impioveu
takeuown powei. Theie aie seemingly enuless vaiiation of jumps, so it is impoitant to keep in minu that
you want to move fiom uouble leg vaiiations to single leg, single iesponse to multiple iesponse,
unweighteu to oveiloaueu. When peifoiming any type of jump tiaining it is ciitical that complete iest is
achieveu, focus on quality of effoit anu iepetition, not quantity.
Stanuing Long }ump(s)
0p Staiis-Covei as many staiis as you can while, ieactively tiansitioning fiom on jump to the next.
Two consecutive jumps is suitable.
0p Bill-Again, focus on connecting youi jumps thiough a smooth anu ieactive giounu contact.
Flat Lanu-Two, S, 4 oi S consecutive jumps can be peifoimeu uepenuing on ieactive abilities.
When peifoiming these consecutive hops, all but the last jump of each seiies shoulu be slightly
submaximal anu only the final jump shoulu be an all out effoit.
Box }umps
Single }umps-When selecting a box height, you shoulu be able to lanu on the box in no lowei than
a paiallel squat position. If this isn't occuiiing, this becomes moie an exeicise in hip mobility than
iate of foice uevelopment. 0se othei steps to get uown fiom the box in a contiolleu fashion.
Nulti Response-}umping on the box as many times as possible in a given time fiame oi a ceitain
numbei of ieps in as shoit a time as possible. Focus on soft feet anu ieactive lanuings.
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Kneeling }umps
Bouble Leg-Focus on explosively uiiving the hips towaius the sky anu lanuing at oi above a
paiallel squat position.
Single Leg-Nake suie the leg with the foot on the giounu is cieating all of the movement action,
laying the laces flat on the giounu. Focus on a soft anu unuei contiol lanuing, When peifoiming
the backwaius vaiiation, you shoulu post ovei the opposite leg which will iequiie to have youi foot
flexeu so you aie on youi toe.
Buiule Bops-When selecting huiule height, you neeu to use a height that allows you to still move
ieactively off the flooi fiom a ielatively shallow knee benu position. Thiee to S huiules pei seiies
of jumps is sufficient.
volume uuiuelines:
Theie aie many vaiiables to consiuei when piogiamming jumping volume. A geneial iule of
thumb to consiuei though is to not exceeu Su contacts of intensive jumping pei session. }umping can be
peifoimeu 2 times pei week in this fashion.
Thiows
Neuicine ball thiows aie a full bouy explosive movement. To thiow effectively you must be able to
cooiuinate youi entiie bouy into a poweiful maneuvei. Thiows can be peifoimeu with a vaiiety of
weights to attack a vaiiety of skill sets. Think of all these thiows as happening fiom the legs thiough the
aims, meaning that the legshipstiunk cieate the powei anu the aims uelivei it into the ball.
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Biving Thiows
Single }ump-Staiting fiom a squat position exploue foiwaiu in a long jump, focus on achieving full
extension thiough the legs anu hips. 0se a weight that allows you to thiow appioximately 12
yaius, once that uistance is being exceeueu consistently, you can inciease the weight of the ball.
The benefits of this thiow aie accentuateu if the athlete can uive onto a pau (like a lanuing pau foi
the high jump) at the finish of the thiow, as this will allow foi gieatei hip extension.
Nultiple }umps-Foi athletes with goou ieactive abilities anu ielative stiength, they can peifoim a
seiies of long jump pieceuing a uiving thiow. Begin with 1 jump anu then thiow anu as you aie
able to execute them effectively.
0veiheau Backwaius-Nake suie to keep a flat back anu long aims thioughout the thiow. Youi
aims shoulu be ielaxeu anu long like iopes, ielease the ball so that you aie achieving both height
anu uistance. Nake suie to jump up anu back as you ielease, you shoulu be backpeualing foi a few
steps aftei the ball is ieleaseu. This thiow shoulu exceeu 1S yaius
Scoop Thiow-This thiow will have a huge caiiyovei to youi takeuown stiength. Stait with the ball
above youi heau, swing it uown between youi legs as you uiop anu loau youi hips, maintain a flat
back, anu then jump foiwaiu explosively pulling the ball with you. Let youi aims be long anu
ielaxeu like iopes, so that youi legs anu hips aie cieating the powei. Results in this thiow shoulu
be on pai with the oveiheau backwaius thiow, so look to exceeu uistances of 1S yaius befoie
incieasing weights.
Squat+veitical Thiow-Stait with the ball on youi chest, squat uown anu ieactively ieveise youi
momentum uiiving the ball into the aii with a jump anu then piess of the aims, tiying to achieve
maximum height. Beight will be uifficult to gauge with this thiow so you just neeu to feel that you
aie moving poweifully anu with goou technique. 0ne way to measuie height though woulu be to
thiow the ball ovei the goalposts on a football fielu.
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0veiheau Foiwaiu-This thiow is similai in technique to a soccei thiow in. Take 1 step foiwaiu anu
explosively pull the ball ovei youi heau anu thiow it foi uistance. Alteinate which foot is foiwaiu
upon ielease each thiow. 0se a weight that allows you to thiow ovei 1u yaius.
Rotational Thiow-The iotational thiow shoulu move fiom a low to high tiajectoiy thiough the
ielease. Foicefully tuin youi foot anu hip towaius the taiget to pull youi shouluei anu the ball
aiounu. Keep youi aims long anu let youi legs anu hips uiive this thiow. Bistances of 12+ yaius, on
each siue, shoulu be achieveu befoie incieasing the weight of the ball.
Shot Thiow-Nake suie to keep the ball close to youi bouy anu youi elbow behinu the ball, so you
aie pushing the ball away fiom you. Step thiough the thiow poweifully as if thiowing a punch. 1u+
yaius shoulu be achieveu consistently befoie incieasing the weight of the ball.
Sciamble Thiow-Laying on youi back with youi feet up as if someone is in youi guaiu, thiow the
ball as high as possible, sciamble to youi feet anu catch the ball befoie the 2
nu
bounce. The gieatei
the hoiizontal uistance you thiow the ball away fiom you the moie uifficult it will be.
volume uuiuelines:
When peifoiming explosive thiows, as with spiints oi jumps, quality neeus to be the focuseu anu
complete iecoveiies between outputs shoulu be achieveu. The absolute maximum volume of thiows that
shoulu be peifoimeu on an intensive uay is Su thiows. If this high of a volume is useu, it will neeu to make
up the laige majoiity of tiaining stimulus foi that paiticulai uay. 0ui athletes commonly peifoim 1u-Su
intensive thiows (4-6 of uiffeient vaiieties) pei session foi 2-S sessions pei week.
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Neuicine ball iebounus aie anothei way to tiain ieactiveelastic abilities. When peifoiming meuicine
ball iebounus you want to stanu neai the wall (aims length at maximum) anu peifoim as many thiows as
possible in a given time fiame oi a set numbei of thiows in as shoit as time as possible.
Neuicine Ball Rebounu Seiies
Chest Pass-Stanu just ovei an aims length fiom the wall, maintain a squat position thioughout
the thiows.
0veiheau-Stanu with youi toes touching the wall anu explosively pull the ball into the wall
Rotational-Nake suie to keep youi shoulueis level anu pull the ball aiounu with youi abs, not
youi aims.
Scoop-Push youi hips backwaius, keeping a veitical shin angle, stanu up explosively to pull the
ball foiwaiu.
volume uuiuelines:
Two to S sets of 1u-2u seconus oi 1u-2u iapiu thiows will be sufficient with meuball iebounus.
These can be peifoimeu on a uaily basis.
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Pushup vaiiations
Cieating explosive stiength anu powei in the uppei bouy is ciitical to success. These pushup
vaiiations will also cieate tiemenuous stiength anu stability thioughout the shouluei joint. Focus on
maintaining a iigiu bouy position thioughout the pushups, similai to that of a plank, so that you will iise
onto the box by the uiive of youi uppei bouy, not lifting the hips.
Thiee Position Pushups
Top Position-Keep the shouluei blaues pulleu togethei tightly with a slight benu in the
elbows as you iapiuly pop off the giounu. Abs flexeu haiu thioughout.
Niuule Position-Aims shoulu be bent at 9u uegiees, eveiything else iemains the same as
the Top Position.
Bottom Position-Chest iemains 1-2" off the giounu thioughout, eveiything else iemains
the same as the othei positions.
Pushups 0p 0nto Box-Peifoim an explosive position that launches youi hanus off the giounu anu
then lanu on boxes that aie placeu just outsiue of shouluei wiuth. Walk youi hanus back to the
giounu unuei contiol, uo not uiop. Box height will vaiy by ability but shoulu fall between 1u-24".
Remembei to keep the bouy iigiu, so youi hips uo not iise above youi shoulueis.
Biop Pushups-Staiting with youi hanus on top of the boxes, pop youiself off the boxes slightly anu
lanu in a pushup position with youi aims at 9u uegiees benu. Lanu softly anu walk youi hanus
back up to the top of the boxes.
Rebounu Pushups-This vaiiation combines the othei two into one, stait on the top of the boxes,
uiop to the flooi anu iapiuly ieveise youi momentum back onto the boxes.
volume uuiuelines:
Thiee position pushups can follow the same volume guiuelines as meuball iebounus. The
explosive pushup vaiiations (0p onto box, uiop anu iebounu) shoulu not exceeu S iepetitions pei set, S
to 6 sets can be peifoimeu uuiing 2-S sessions pei week.
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Special Exeicises
The uevelopment of special stiength is the key factoi foi athletes of high technical qualifications to
continue to fuithei impiovement thiough physical piepaiation tiaining. Special stiength has the highest
level of uynamic coiiesponuence to spoiting peifoimance. Special stiength exeicises aie not iestiicteu to
baibell exeicises, they aie a pait oi whole of a biomechanical position that is achieveu uuiing
competition anu then oveiloaueu. Special exeicises neeu to be peifoimeu immeuiately aftei youi powei
speeu woik anu shoulu be the bulk of the tiaining foi biown anu black belts. Special stiength exeicises
aie uesigneu to piepaie the athletes foi the stienuous anu explosive musculai effoits associateu with
combat spoits. Beie aie some of oui staple exeicises we use foi ueveloping special stiength in oui most
qualifieu B}} piactitioneis.
Spiawl Repeats-Nake suie you aie piessing youiself off the giounu explosively anu having
ieactive feet as you shoot youi legs back into the spiawl.
Swiss Ball uuaiu Squeezes-Wiap youi legs aiounu oi ovei a swiss ball, anu squeeze it as tight as
possible foi the uuiation of the peiiou
Baibell Stanu 0ps-Stait in a kneeling position, one knee uown, with the sleeve of the baibell in the
ciook of youi elbow, stanu up poweifully, uiiving youi heels into the flooi anu fiiing youi glutes,
as if sinking in a guillotine, uiop the baibell anu ieapeat. Nake suie to switch aims eveiy iep oi
set. These can be peifoimeu fiom eithei a kneeling oi seateu position.
uiapplei Piess anu Bip Escape-Lay on youi back anu piess the bai away fiom you poweifull as
you escape youi hip towaius youi outsiue hanu, quickly ietuin to the staiting position anu iepeat.
Emphasize the speeu of the movement ovei the weight being useu.
uiapplei Twists-While stanuing, lowei the bai to youi hip with slightly bent aims anu iip it back
to the opposite siue with youi hips anu abs, allow youi foot to tuin as you move the weight.
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Single Aim Rope Rows-uiab a iope (12" to 2" in uiametei) anu lean back, letting youi shoulueis
open towaius the flooi, explosively pull youi bouy towaius youi hanu anu then fall back into the
staiting position. The closei to paiallel youi bouy is, the moie iesistance you will have to
oveicome. Nake suie to alteinate hanus each set.
Bonkey Kongs-Squeeze a swiss ball against youi chest anu have a paitnei tiy to knock it out of
youi hanus by hammeiing uown on it with theii hanus. Nake suie to squeeze the ball fiom eveiy
possible angle to achieve maximum piessuie.
Clapping Pushups-Piopel youi uppei bouy off the giounu with an explosive pushup anu peifoim a
clap while in the aii. If you can't get high enough to clap, then just pop youi hanus off the giounu,
until you impiove.
Box }ump Repeats-Same as the ieactive box jumps that aie outlineu in the jumping section.
Piowlei Shoves-Push the piowlei away fiom you explosively anu quickly auvance towaius it anu
iepeat, make suie to alteinate which foot is foiwaiu uuiing each push. Focus on the powei of each
push ovei the fiequency of pushes.
Piowlei Rope Pulls-Seateu (with youi feet biaceu against something) oi stanuing, pull the
piowlei to you hanu ovei hanu. Nake suie to uiive with youi legs as you pull with youi aims anu
back. A thickei iope will make this moie taxing.
Tiie Fight-With a paitnei, oi against a suiface with sufficient iebounu, push a tiie explosively. Feel
fiee to change hanufoot positioning thioughout the uuiation of the uiill.
Kettlebell Biop anu Catch-0sing a heavily chalkeu up kettebell oi hex uumbbell, uiop the
implement with one hanu anu catch with the othei, alteinating hanus each iep.
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volume uuiuelines:
The volume of special exeicises, as with any exeicise, is uepenuent upon the piepaieuness levels
of the athlete anu what physical ability is tiying to be uevelopeu. With that being saiu, these exeicises
shoulu be peifoimeu in shoit buists (1u seconus) when aiming to uevelop alactic powei anu longei
uuiations (Su seconus) when aiming to uevelop lactic capacity. When ueveloping alactic powei, iest
peiious neeu to be long enough so that the quality of the effoit uoesn't uiminish. A goou iule of thumb is
to begin youi iest peiious at 1 minute anu lowei them fiom theie as youi aeiobic abilities impiove.
When looking to uevelop lactic thiesholu, begin at Su seconus of woik to 1 minute of iest anu ovei time
biing the iest peiious uown to a 1:1 iatio oi constantly move fiom one exeicise to the next, with as little
time between movements as possible. Two to 8 sets of each exeicise can be peifoimeu uuiing 2 oi S
sessions pei week.
0p anu coming Puiple Belt }eff Shulze, of uiacie Baiia
Santa Ana, is a gieat testament to how impioveu physical
piepaiation can allow an athlete to oveicome a competitoi
with moie technical expeiience.
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Naximal anu Explosive Stiength Bevelopment
Naximal stiength is the key contiolling factoi to most othei physical tiaits. When youi maximal
stiength incieases, you uo not have to expenu as much eneigy to execute the same movements. It is iaie,
anu impiactical fiom a bioeneigetic stanupoint, that a B}} athlete will have to expiess 1uu% of theii
stiengthpowei. Nuch moie of the woik being uone uuiing a match is in the Su-7u% intensity iange. By
incieasing the maximal stiength though, now youi submaximal (Su-7u%) effoit is moie poweiful anu
easiei to sustain foi longei uuiations, as it iepiesents a lowei peicentage of youi total abilities. Naximal
stiength in the legs, hips, lowei anu uppei back aie ciitical to success in }iu }itsu. It is impoitant though
to unueistanu the point of uiminishing ietuins in maximal stiength uevelopment, especially foi the
highei qualifieu athletes (fiom both a belt anu stiength stanupoint). If an athlete alieauy has achieveu a
high level of stiength uevelopment, 4uu pounu squat at 2uu pounu bouyweight foi example, the eneigy
necessaiy to uo the same movement is less. Foi example, if an athlete impioves his bench piess fiom 2Su
to Suu pounus, he uoes not neeu to use as much eneigy to push a 2uu pounu opponent away fiom him as
befoie.
Theie aie numeious acceptable ways foi an athlete to impiove theii maximal stiength. The best
way of uoing so is thiough the use of submaximal loauing, as this will be less stiessful to the bouyCNS
anu will pose less iisk of injuiy to the athlete. Remembei that youi aie tiaining foi }iu }itsu, not
poweilifting, so uon't expect to have elite poweilifting numbeis if B}} success is youi ultimate goal.
The }uggeinaut Nethou anu SS1 aie both gieat options foi the athlete looking to inciease theii
stiength thiough the use of submaximal loauing. Both books aie available at EliteFTS.com. When
utilizing eithei one of these piogiams, I woulu suggest not taking the final set past the piesciibeu ieps
moie than eveiy othei week. Foi example, uuiing the 1us Wave of the }uggeinaut methou an athlete with
a Suu pounu squat woulu uo the following.
Week 1 (Accumulation Week)-18u (6u% of Suu) foi 4 sets of 1u ieps, 18u foi 1 set of ovei 1u iepetitions
Week 2 (Intensification Week)-16S (SS% of Suu) foi 1 set of S ieps, 18S (62.S% of Suu) foi 1 set of S
ieps, 2uS (67.S% of Suu) foi S sets of 1u ieps.
Week S (Realization Week)-Waimup to 22S (7S% of Suu) foi one set of maximum iepetitions.
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Notice that in Week 2 (Intensification) none of the sets aie uone foi ovei the piesciibeu iepetitions.
Boing this will allow the athlete to iecovei bettei fiom week to week anu have enough eneigy to uevote
to youi technical anu tactical uevelopment.
When uiscussing maximal stiength uevelopment theie aie S categoiies we will uiviue exeicises
into, Lowei Bouy, 0ppei Bouy Pull anu 0ppei Bouy Push.
Lowei Bouy
Back Squat-The back squat is the founuational movement foi lowei bouy stiength uevelopment.
The loauing paiameteis foi stiength uevelopment foi the athlete aie veiy uiffeient fiom that of
the elite poweiliftei. With that being saiu, you want to focus the bulk of youi effoits towaius woik
in the S-1u iep iange at weights that aie submaximal, meaning that you can move the bai
explosively, without feai of missing any iepetitions. The }uggeinaut Nethou anu SS1 aie both
excellent options foi athletes to use as guiuelines heie. Both of these piogiams utilize limit sets
(sets taken to neai failuie) anu I woulu encouiage you to only go past the piesciibeu ieps in the
1
st
anu S
iu
weeks of each miciocyle.
Box Squat-The box squat is a gieat option foi athletes as they aie easy to leain anu uo not inuuce
as much soieness as iegulai back squats. Nake suie that you aie choosing an appiopiiate box
height anu iefei to the uozens of aiticles on EliteFTS.com foi technical help.
Beaulift-The ueaulift can also seive as the founuational movement foi athletes lowei bouy
stiength uevelopment, but I piefei the use of the back squat foi B}} athletes though because the
ueaulift is veiy taxing to the CNS anu can moie easily leau to oveitiaining. Also, many B}}
piactitioneis have existing lowei back injuiies anu theie is no neeu to stiess them fuithei. The
weakness that exists in the lowei back can be moie than auequately auuiesseu thiough assistance
woik anu squatting.
Belt Squat-If you have access to this piece of equipment, it is a gieat option because it will
stiengthen the legs without loauing the spine. The belt squat is also a veiy easy movement to
leain.
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Tiap Bai Beaulift-The tiap bai is a supeiioi option foi many than the stiaight bai ueaulift, because
it places the bai uown the miuline of the bouy (taking stiess of the low back) anu is a less
technical movement than a stiaight bai ueaulift.
}ump Squat-This can be uone with a bai on youi back, oi holuing a BB oi KB between youi legs. I
piefei the lattei option. Nake suie to keep youi chest up tall, lanu on youi whole foot anu push
youi hips back. Emphasize a shoit giounu contact between each jump anu maximal height on
eveiy iep.
Bigh Pull-0sing a BB, BB oi KB, explosively extenu the hips anu knees, uiiving youi hips foiwaiu
anu up anu simultaneously pull the weight as high as possible. The weight shoulu come slightly
highei than youi naval.
Loauing Paiameteisvolume uuiuelines:
As I stateu above, athletes want to focus on submaximal tiaining especially because you will
ieceive a gieat tiaining effect fiom the spiinting, jumping anu thiowing that you will be peifoiming. Both
the }uggeinaut Nethou anu SS1 aie gieat options foi athletes to utilize. If using eithei of those
piogiams, uo not take any moie than 2 weeks past the piesciibeu iepetitions out of eveiy 4 weeks
(incluuing a ueloau) of a miciocycle. The possible setiep schemes anu loauing techniques aie too vast
anu numeious to be uiscusseu heie, but iefei to the sample piogiams section foi moie in uepth
suggestions.
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0ppei Bouy Pull
Bentovei Rows-The bentovei iow has a gieat uynamic coiiesponuence to B}} because of the
anatomical position of the bouy, which is veiy similai to being insiue someone's guaiu. The
hoiizontal pulling motion utilizeu is veiy similai to many movements in B}} anu a stiong giip is
essential to being able to pull heavy weight.
PullupChinup-Foi athletes who aie stiong enough to peifoim exteinally weighteu pullups
chinups these aie a gieat option. I uo though piefei a hoiizontal pulling vaiiation as it is a moie
similai movement to what occuis in B}}. Biaping a ui ovei the bai will intiouuce a specific giip
tiaining element to this anu othei exeicises.
Clapping Pullups-Pull youiself explosively ovei the bai, so you momentaiily become weightless
anu uuiing this time biing youi hanus off the bai anu clap. If you uon't feel comfoitable clapping,
just let youi hanus come off the bai. Nake suie to peifoim all the piesciibeu ieps in as shoit a
time as possible anu to not let youiself go into a ueau hang between ieps.
Woilu Champion, Naiio Reis, chose }uggeinaut to fine tune his physical piepaiation befoie the 2u11
Nunuials.
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0ppei Bouy Push
Weighteu Pushup-}iu }itsu athletes shoulu be able to use in excess of 1S of theii bouyweight (6u
pounu of iesistance foi a 18u pounu athlete) foi weighteu pushups in the S-12 iep iange. These
can be loaueu thiough uumbbells, plates oi weight vests. Nake suie the athlete is ietiacting theii
shouluei blaues thioughout the movement.
Bench Piess-The bench piess is a founuational movement foi uppei bouy pushing stiength. Nake
suie the athlete is tucking theii elbows to theii bouy at a 4S uegiee angle anu pulling theii
shouluei blaues togethei to cieate a tight base to piess fiom. The incline bench is also suitable if
the athlete piefeis. If the athlete has access to a neutial giip bai, that is woulu be a supeiioi
option, as it ielieves stiess on the shoulueis. If you uon't have access to a neutial giip bai, using a
fat bai oi auuing giips (Fat uiipz, uiip4Foice, Tylei uiips) will aiu in giip uevelopment in auuition
to ielieving stiess fiom the elbows anu shoulueis.
Flooi Piess-The flooi piess will be a gieat alteinative to the bench piess foi many B}} athletes
because if limits the iange of motion anu theiefoie the stiess on the shouluei. The flooi piess also
moie accuiately mimics the uemanus of piessing an opponent away fiom you while on youi back.
Bumbbell Bench vaiiations-FlatInclineFlooiBecline uumbbell piess aie suitable options foi
the B}} athlete, this will allow them to finu a hanu positioning that is comfoitable foi theii
shoulueis.
Rebounu Pushups-Peifoim as uesciibeu eailiei in the explosive pushup section.
30
Accessoiy Stiength Novements
Accessoiy movements neeu be tieateu as what they aie, seconuaiy. Bon't woiiy about loauing up
youi accessoiy moves oi going to failuie, all that will uo is impeue youi iecoveiy. Accessoiy tiaining is to
stiengthen specific aieas of the bouy, inciease muscle cioss section anu piomote bloou flow anu maintain
joint health. Bow much you can tiicep pushuown isn't going to be the uiffeience between winning anu
losing youi next match. 0nueistanu that accessoiy tiaining isn't the key to spoit peifoimance, know that
sometimes you will feel iunuown anu shoulu skip it.
Beie aie the aieas that you want to focus youi accessoiy woik on, listeu aie the exeicises that we
usually select fiom, but the options aie ceitainly not limiteu to the following.
Shoulueis
Lateial Raises
Fiont Raises
Exteinal Rotations
Reai Belt Swings
Bumbbell Cleans
Neck
Wiestleis Biiuges
Bench Biiuges
Swiss Ball Biacing
Neck Bainess
Paitnei Resisteu Rotations
Paitnei Resisteu Biacing
31
Tiaps
Baibell Shiugs
Bumbbell Shiugs
Single Aim Shiugs
Aims
Bammei Cuils
Alteinate Bumbbel Cuils
Baibell Cuils
Rope Cuils
Bumbbell Extensions
Baibell Extensions
Bips
Pushuowns
Low BackBamstiings
RBLs
4S uegiee back extensions
ulute Bam Raises
Pull Thioughs
Reveise Bypeiextensions
Kettlebell Swings
32
Back Extension Seiies-The back extension allows athletes to combine multiple exeicises into a single
movement, thus spenuing less time in the weightioom anu hence having moie time to uevote towaius
technical uevelopment anu iecoveiy.
Back Extension plus
Row (w Baibell oi uumbbells)
IYTs
Exteinal Rotation (w weight oi banus)

Because of the vital iole that giip stiength plays in }iu }itsu success, it woulu benefit you to auu a
giip element to youi accessoiy tiaining. An easy way to uo this is by intiouucing a fat giip to any baibell
oi uumbbell accessoiy woik. Fat uiipz anu uiip4Foice aie both excellent options that aie available fiom
EliteFTS.com. Remembei though that the giip, like anything, can be oveitiaineu anu because it is being
heavily taxeu alieauy thiough youi technical B}} tiaining, I suggest that you limit auuing extia giip
elements to two excises, two times pei week.
Loauing Paiameteisvolume uuiuelines:
As stateu befoie accessoiy woik is of fai lessei impoitance than speeupowei, special stiength
anu maximal stiength uevelopment, anu neeus to be tieateu as such. 0ne to S sets of 8 to 1S ieps pei
muscle gioup pei tiaining session shoulu be sufficient. Avoiu tiaining to failuie uuiing youi accessoiy
woik, as this will impeue iecoveiy.
33
Eneigy System Tiaining
The iole of conuitioning (aeiobic anu lactic capacity in the case of B}}) is of utmost impoitance to
the athletes success, but is extiemely misunueistoou by athletes anu coaches alike. The inteinet is the
culpiit of many of these misconceptions about specific eneigy system tiaining. Theie aie countless
viueos of athletes puking theii guts out aftei highly lactic ciicuits oi piowlei pushing sessions anu
because these athletes aie so "haiucoie" theii style of 'conuitioning' has become the stanuaiu foi many
combat athletes. 0nueistanu that I am not against all ciicuit baseu conuitioning woik, theie aie ways to
successfully taiget the necessaiy eneigy systems foi B}} with ciicuits that uon't impeue iecoveiy anu
technical uevelopment, it just iequiies a much moie thoughtful appioach to theii constiuction.
Theie aie countless ways to impiove youi aeiobic capacity but foi the puiposes of this manual we
will focus on oui favoiite methous heie at }uggeinaut.
Tempo Runs-Tempo iuns aie an aeiobic capacity uevelopment tool populaiizeu by Chailie Fiancis
thiough the tiaining of his elite spiinteis like Ben }ohnson. Tempo iuns aie iuns, not spiints oi jogs,
peifoimeu at 6u-7S% intensity foi vaiying lengths. It is key to stay within the piesciibeu speeu iange, as
the 7S-9u% iange woulu be too slow to uevelop maximal speeu anu too fast to piomote iecoveiy anu
tiain the aeiobic zone. Slowei than 6u% will not allow the athlete to iaise theii heait iate to the
necessaiy level. Bepenuing on youi iunning ability anu cuiient aeiobic capacity, you will want to focus
youi tempo iunning on uistances fiom 6u-2uuyus anu youi total volume shoulu fall between
1uuu-Suuum. We bieak oui tempo sessions into two uistances, one long anu one shoit (1uu anu 2uuyus
oi 8u anu 16uyus foi example), anu peifoim calisthenics between each iep. Rest peiious will vaiy
uepenuing on piepaieuness but shoulu be cappeu at 4S seconus aftei shoit ieps anu 2 minutes aftei long
ieps, once the calisthenics aie completeu. 0ne to S minutes oi a 1uu-4uuyu walk shoulu be sufficient iest
between each set. It is ciitical to maintain the same pace thioughout all the iuns in a session, so make
suie that you aie iesting sufficiently to allow youiself to uo that. We have athletes who aie able to uo so
with as little as 1u-1S seconus iest aftei shoit ieps anu 2u-Su seconus aftei long ieps. A typical tempo
iun session will be as follows.
34
Set 1-Sx1uu yus
Set 2-1uu, 2uu, 1uu, 1uu yus
Set S-1uu, 2uu, 2uu, 1uu yus
Set 4-1uu, 1uu, 2uu, 1uu yus
Set S-Sx1uu yus
Between each iep eithei 1u pushups oi 2u-Su abs shoulu be peifoimeu. This is 22uu yus of
volume anu woulu be an excellent amount foi a meuium sizeu blue oi puiple belt oi laige sizeu biown oi
black belt to peifoim.
If an athlete uoesn't have access to a tiack, fielu oi othei laige open space to peifoim tempo iuns,
a tieaumill is a viable option to peifoim this woik. If a tieaumill isn't an option, then the athlete can
peifoim high knees in place foi Su-9u seconus in uuiation. With eithei the tieaumill oi iunning in place
option, continue to peifoim calisthenics between iepetitions.
Tempo iuns aie an excellent builuei oi aeiobic capacity, but in my opinion seive an even gieatei
function as an active iecoveiy tool. Tempo iuns will flush the bouy with new bloou anu activates the
bouy's auaptive biological systems. To ensuie that tempo iuns aie seiving theii function as an active
iecoveiy tool, make suie that you
Tempo Thiows-Neuicine ball thiows aie a gieat way to uevelop total bouy powei, anu can also be
utilizeu to iaise the heait iate anu uevelop aeiobic capacity. To peifoim a tempo thiows session, select 4
oi S thiows (Chest pass, oveiheau foiwaiu, iotational anu scoop, foi example) anu peifoim S-1u ieps of
each in as shoit a time as possible. It is impoitant when peifoiming tempo thiows that you stanu fai
enough fiom the wall that you aie catching the thiows aftei 1 bounce anu that you focus on keeping a
smooth anu even ihythm to youi thiows. 0nce you have completeu youi iounu of thiows, peifoim some
easy calisthenics such as 1u pushups oi 2u-Su ieps of abs, anu then begin a new iounu of thiows
immeuiately. Two to thiee sets of 6 to 1u iounus of thiows shoulu be sufficient. Tempo thiows aie an
excellent way to change up youi aeiobic capacity woik anu make a paiticulaily alteinative to heaviei
athletes oi those with lowei bouy injuiies, to ieuuce stiess on the joints.
35
Aeiobic Ciicuits-Aeiobic ciicuits shaie many of the same iueas as tempo iuns, but can be
oiganizeu in a mannei that is moie specific to the uemanus of B}}. To peifoim an aeiobic ciicuit you
peifoim 12-2u seconus of giappling uiills at about 7S% intensity, then jump iope, iun in place, bike, iow,
etc foi the iemainuei of the minute (4u-48 seconus). Keep peifoiming these inteivals foi 1S-Su minutes
uepenuing on youi piepaieuness.
Lactic Ciicuits-Lactic baseu tiaining is much moie stienuous to the bouy anu neeus to be
monitoieu closely to avoiu having a negative impact on technicaltactical tiaining. Lactic thiesholu
tiaining shoulu be peifoimeu in intensive 2u-4u seconu bouts of activity anu can be followeu by 1u-6u
seconu peiious of low intensity aeiobic activity. Almost any exeicise can be selecteu foi the intensive
lactic poition of these ciicuits, the only ciiteiia being that a sufficiently high output can be piouuceu anu
sustaineu foi the entiie uuiation. 0ui best iesults have come fiom the utilization of special stiength
exeicises in these lactic capacity uiills. Foi the puiposes of these explanations we will utilize a Su seconu
woik inteival anu Su seconu iest inteival. A gieat inteival timei can be founu at
www.speeubagfoium.comtimei.html,. So to oiganize a lactic ciicuit, select S-1u exeicises anu peifoim
each of them foi Su seconus anu then peifoim a light aeiobic activity like extensive meuball thiowing,
jump ioping oi jogging foi Su seconus, anu then move onto the next exeicise. Two to 4 iounus of this
type of woik can be peifoimeu in a single session. Theie aie numeious options as to the content of these
ciicuits, so you aie ieally just limiteu by youi imagination.
36
Baving a gieat tiaining gioup, like this squau of uiacie Baiia black, biown anu puiple belts, can ieally
enhance youi tiaining. L to R; Pablo Cabo, Biian Noiizi, Phillipe Bela Nonica, Chau Wesley Smith,
Kenny Tenny, Felipe Pena, Romulo Baiial, Luciano Ciistovam, Biuno Antunes, Rouiigo Simoes, }eff
Shulze
37
Sample Tiaining Plans
Inteimeuiate (BluePuiple Belts)
This piogiam is geaieu towaius the uevelopment of the geneial physical abilities iequiieu to be a
successful B}} piacticionei. This will uevelop the athletes maximal stiength, speeu, explosive stiength,
alactic powei anu aeiobic capacity. This piogiam also uoesn't iequiie much if any special equipment that
cannot be founu within a commeicial gym.
Week 1
Bay 1
1) Waimup-Low Amplituue Abuominals, }oint Ciicles, All Powei Speeu Biills 2-Sx1u yus
2) PiowleiSleu Spiints-6x1u1S2uyus
S) }umps 0p Bill oi Reactive Box }umps-4x2
4) Pushups up onto box-4x2
S) Bentovei Rows-Sx8
6) 0ppei Bouy Push (Any kinu you want)-Sx8
7) Accessoiy Stiength Woik-1-S sets of 8-1S ieps of each
Neck, Shoulueis, Tiaps, Aims
8) Abs-1Su Total Reps
Bay 2
1) Waimup-Low Amplituue Abuominals, NB Nobility
2) Explosive NB Thiows x6 each (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
S) Tempo RunsAbsPushups
Set 1-Shoit, Long
Set 2-Shoit, Long, Long
Set S-Long, Long, Shoit
4) Squat-Sx8
S) Low BackBamstiings-2 to Sx8-1S
6) Abs-Su seconus onSu seconus off x6 iounus
38
Bay S
1) Waimup
2) Extensive Thiows-1uuu total
S) Abs-6uu Total
Bay 4
2) PiowleiSleu Spiints-6x1u1S2uyus
S) }umps 0p Bill oi Reactive Box }umps-4x2
4) Pushups up onto box-4x2
S) Chinups-1S, 12, 1u
6) 0ppei Bouy Push (Any kinu you want)-1S, 12, 1u
Bay S
2) Explosive NB Thiows x6 each (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
Set 1-Shoit, Long
Set 2-Shoit, Long, Long
Set S-Long, Long, Shoit
4) Squat-Sx6
39
Week 2
Bay 1
2) PiowleiSleu Spiints-Sx6x2u yus
S) }umps 0p Bill oi Reactive Box }umps-Sx2
4) Pushups up onto box-Sx2
S) Bentovei Rows-Sx6
6) 0ppei Bouy Push (Any kinu you want)-Sx1u
8) Abs-2uu Total Reps
Bay 2
2) Explosive NB Thiows xS each (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
Set 1-Shoit, Shoit
Set 2-Shoit, Long
Set S-Shoit, Long, Long
Set 4-Shoit, Long
Set S-Shoit, Shoit
4) Squat-Sx6
40
Bay S
1) Waimup
2) Extensive Thiows-11uu total
S) Abs-7uu Total
Bay 4
2) PiowleiSleu Spiints-Sx6x2uyus
S) }umps 0p Bill oi Reactive Box }umps-Sx2
4) Pushups up onto box-Sx2
S) Chinups-12, 1u, 8
6) 0ppei Bouy Push (Any kinu you want)-12, 1u, 8
Bay S
2) Explosive NB Thiows xS each (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
Set 1-Shoit, Shoit
Set 2-Shoit, Long
Set S-Shoit, Long, Long
Set 4-Shoit, Long
Set S-Shoit, Shoit
4) Squat-SxS
41
Week S
Bay 1
1) Waimup-Low Amplituue Abuominals, }oint Ciicles, All Powei Speeu Biill 2-Sx1u yus
2) Spiints-Sx6x2u yus
S) }umps 0p BillReactive Box }umps-6x2
4) Squat-SxS
Bay 2
2) Explosive NB Thiows x4 (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
Set 1-Shoit, Shoit
Set 2-Shoit, Long, Shoit
Set S-Shoit Long, Long, Shoit
Set S-Shoit, Shoit
4) Biop Pushups-4x2
S) Bentovei Rows-SxS
6) 0ppei Bouy Push-Sx8
7) Accessoiy Stiength Woik-1 to S sets of 8 to 1S ieps of each
8) Abs-Su sec onSu sec off x1u iounus
42
Bay S
1) Waimup
2) Extensive Thiows-12uu Total
S) Abs-8uu Total
Bay 4
2) Spiints-Sx6x2u yus
S) }umps 0p BillReactive Box }umps-6x2
4) Squat-Sx4
Bay S
2) Explosive NB Thiows x4 (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
Set 1-Shoit, Shoit
Set 2-Shoit Long, Shoit
Set S-Shoit, Shoit
4) Biop Pushups-4x2
S) Chinups-1u, 8, 6
6) 0ppei Bouy Push-1u, 8, 6
8) Abs-Su sec onSu sec off x1u iounus
43
Week 4
Bay 1
2) Spiints-4x4x2u yus
S) }umps on Flat Lanu-SxS
4) Squat-Sx4
6) Abs-Suu Total Reps
Bay 2
2) Explosive NB Thiows xS (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
Set 1-Shoit, Shoit, Shoit
Set 2-Shoit, Shoit, Long, Shoit
Set 4-Shoit, Long, Shoit, Shoit
Set S-Shoit, Shoit, Shoit
4) Biop Pushups-Sx2
S) Clapping Pullups-6xS
8) Abs-Su sec onSu sec off x12 iounus
44
Bay S
1) Waimup
2) Extensive Thiows-1Suu Total
S) Abs-9uu Total
Bay 4
2) Spiints-4x4x2u yus
S) }umps on Flat Lanu-SxS
4) Squat-SxS
Bay S
2) Explosive NB Thiows xS (Biving, 0BB, 0BF, Scoop, Rotational, Shot)
4) Biop Pushups-Sx2
S) BB Rows-12, 1u, 8
6) 0ppei Bouy Push-12. 1u, 8
45
Week S
Bay 1
1) Waimup-Low Amplituue Abuominals, }oint Ciicles, All Powei Speeu Biill Sx1u yus
2) Spiints fiom vaiious Staits-SxSx1u-2u yus, 1S-2u sec iest bt ieps, 2-S minutes bt
sets
S) Explosive NB Thiows xS (Biving, Scoop, Rotational)
4) }umps on Flat Lanu-4xS
S) Rebounu Pushups-4x2
6) Clapping Pullups-SxS
7) Squat-SxS
8) 0ppei Bouy Push-1u, 1u, 8
9) Abs-SSu Total Reps
Bay 2
2) Tempo RunsAbsPushups
S) Extensive Thiows-7uu Total
46
Bay S
1) Waimup
2) Explosive NB Thiows xS (0BB, 0BF, Shot)
Neck, Shoulueis, Tiaps, Aims, Low BackBamstiings
S) Abs-SSu Total
Bay 4
Bay S
2) Spiints fiom vaiious Staits-SxSx1u-2u yus, 1S-2u sec iest bt ieps, 2-S minutes bt
sets
6) BB Rows-1u, 8, 6
7) Squat-Sx2
47
Week 6
Bay 1
2) Spiints fiom vaiious Staits-4xSx1u-2u yus, 1S-2u sec iest bt ieps, 2-S minutes bt
sets
4) }umps on Flat Lanu-SxS
S) Rebounu Pushups-Sx2
6) Clapping Pullups-4xS
7) Squat-Sx2
8) 0ppei Bouy Push-1u, 8, 8
Bay 2
48
Bay S
1) Waimup
S) Abs-SSu Total
Bay 4
Bay S
2) Spiints fiom vaiious Staits-4xSx1u-2u yus, 1S-2u sec iest bt ieps, 2-S minutes bt
sets
4) }umps on Flat Lanu-SxS
6) BB Rows-8, 6, S
7) Squat-Sx1
8) 0ppei Bouy Push-8, 8, 6
49
Week 7 (Week of Competition)
Bay 1
2) Spiints fiom vaiious Staits-2xSx1u-2u yus, 1S-2u sec iest bt ieps, 2-S minutes bt sets
6) Clapping Pullups-2xS
7) Squat-2x6
8) 0ppei Bouy Push-2x1u
Bay 2
50
Bay S
1) Waimup
S) Abs-1Su Total
Bay 4S
0ff
51
The tiemenuous physiques of B}} athletes like }uggeinaut Romulo Baiial, aie not only a piouuct of gieat
physical piepaiation tiaining anu uiet, the laige amount of isometiic holus that occui uuiing B}} tiaining
aie gieat builueis of hypeitiophy.
52
Auvanceu (BiownBlack Belts)
This is a piogiam that ielies heavily upon the use of special stiength exeicises. It is uesigneu foi
athletes with a ielatively laige base of geneial physical piepaieuness, who will no longei yielu gieat
ietuins in spoits peifoimance fiom impioving theii geneial abilities (ie. Baibell stiength, spiints,
jumps).
Week 1
Bay 1
1) Waimup-Low Amplituue Abouminals, Neuball Nobility Ciicuit
2) Neuicine Ball Rebounus-2x1u seconus of each
S) Thiee Position Pushups-2x1u seconus of each
4) Powei Speeu Biills-Sx1u yus each (Bigh Knees, Rolling Bops, Zig Zag Bops)
S) Explosive NB Thiows x1u each (0BB, Rotational, Biving, Scoop)
6) Naximal Stiength-Weighteu Pushups x12, 1u, 8, 1u, 12; Belt Squat xSx8
7) Special Stiength CiicuitAeiobic Capacity-1u seconus on, Su seconus off x4 iounus
Spiawl Repeats, Swiss Ball uuaiu Squeezes, Baibell Stanu 0ps, uiapplei Twists,
Baibell Piess anu Bip Escape, Clapping Pushups, Single Aim Rope Row, Tiie }ump
Repeats, Bonkey Kongs
Bay 2
1) Waimup
2) TempoAeiobic Capacity Bevelopment
2x6 iounus of 4u seconus of iunning in place with 1u pushups oi 2u-Su abs
between each iep
S) Extensive Thiows x4uu Total Thiows
4) Accessoiy Stiength Novements 1-S sets of 8-1S ieps of each
Neck, Tiaps, Aims, Shoulueis, Low BackBamstiings
S) Abs-Su seconus onSu seconus off x 6 iounus
53
Bay S
6) Naximal Stiength-Weighteu PullupsChinups x12, 1u, 8, 1u, 12; Rack Pull fiom Knees
xSx8
Bay 4
1) Waimup
between each iep
54
Bay S
6) Naximal Stiength-Weighteu Pushups x12, 1u, 8; Belt Squat xSx6
Bay 6
1) Waimup
between each iep
55
Week 2
Bay 1
S) Explosive NB Thiows x8 each (0BB, Rotational, Biving, Scoop)
6) Naximal Stiength-Weighteu Pullups x1u, 8, 6, 8, 1u; Rack Pulls fiom Knees Sx6
7) Special Stiength CiicuitAeiobic Capacity-1u seconus on, 4u seconus off x4
iounus
Spiawl Repeats, Swiss Ball uuaiu Squeezes, Baibell Stanu 0ps, uiapplei
Twists, Baibell Piess anu Bip Escape, Clapping Pushups, Single Aim Rope
Row, Tiie }ump Repeats, Bonkey Kongs

Bay 2
1) Waimup
between each iep
S) Extensive Thiows xSuu Total Thiows
56
Bay S
6) Naximal Stiength-Weighteu Pushups x1u, 8, 6, 8, 1u; Belt Squat Sx6
7) Special Stiength CiicuitAeiobic Capacity-1u seconus on, 4u seconus off x6 iounus
Bay 4
1) Waimup
2x8iounus of 4u seconus of iunning in place with 1u pushups oi 2u-Su abs
between each iep
57
Bay S
6) Naximal Stiength-Weighteu Pullups x1u, 8, 6; Rack Pull fiom Knees Sx4
Bay 6
1) Waimup
between each iep
58
Week S
Bay 1
6) Naximal Stiength-Weighteu Pushups x8, 6, 4, 6, 8; Belt Squat Sx4

Bay 2
1) Waimup
2x1u iounus of 4u seconus of iunning in place with 1u pushups oi 2u-Su abs
between each iep
S) Abs-Su seconus onSu seconus off x 1u iounus
59
Bay S
6) Naximal Stiength-Weighteu Pullups x8, 6, 4, 6, 8; Rack Pull fiom Knees Sx4
7) Special Stiength CiicuitAeiobic Capacity-1u seconus on, 4u seconus off x6 iounus
Bay 4
1) Waimup
between each iep
60
Bay S
6) Naximal Stiength-Weighteu Pushups x8, 6, 4; Belt Squat SxS
Bay 6
1) Waimup
between each iep
61
Week 4
Bay 1
1) Waimup-Low Amplituue Abuominals, Neuball Nobility Ciicuit
2) Neuicine Ball Rebounus x1u seconus each
S) Thiee Position Pushup x1u seconus each
4) Powei Speeu Biills Sx1u yus each (Rolling Bops, Zig Zag Bops)
S) Explosive NB Thiows xS each (0BB, Rotational)
6) Explosive Stiength Exeicises-Clapping Pullup 6xS, KB }ump Squat 6xS, Explosive Bops
Sx2
7) Special Stiength CiicuitLactic Capacity-Su seconus on, Su seconus off x2 iounus
Spiawl Repeats, Swiss Ball uuaiu Squeezes, Baibell Stanu 0ps, uiapplei Twists, NB
Chest Rebounus, Piowlei Rope Pull, Tiie Fight, KB Biop anu Catch, Tiie }ump
Repeats
Bay 2
1) Waimup
between each iep
62
Bay S
4) Powei Speeu Biill Sx1u yus each (Rolling Bops, Zig Zag Bops)
S) Explosive NB Thiows xS each (Biving, Scoop)
6) Explosive Stiength Exeicises-Rebounu Pushup 6xS, Bigh Pull 6xS, Explosive Bops SxS
Repeats
Bay 4
1) Waimup
between each iep
63
Bay S
6) Explosive Stiength Exeicises Clapping Pullup 4xS, KB }ump Squat 4xS, Explosive Bops
Sx2
7) Special Stiength CiicuitLactic Capacity-Su seconus on, Su seconus off xS iounus
Repeats
Bay 6
1) Waimup
between each iep
64
Week S
Bay 1
6) Explosive Stiength Exeicises-Rebounu Pushup SxS, Bigh Pull SxS, Explosive Bops Sx2
7) Special Stiength CiicuitLactic Capacity-Su seconus on, 4u seconus off x2 iounus
Repeats
Bay 2
1) Waimup
between each iep
65
Bay S
6) Explosive Stiength Exeicises-Clapping Pullup SxS, KB }ump Squat SxS, Explosive Bops
SxS
Repeats
Bay 4
1) Waimup
between each iep
66
Bay S
Repeats
Bay 6
1) Waimup
between each iep
67
Week 6
Bay 1
6) Explosive Stiength Exeicises-Clapping Pullups 4xS, KB }ump Squat 4xS, Explosive Bops
4x2
Repeats
Bay 2
1) Waimup
between each iep
68
Bay S
6) Explosive Stiength Exeicises-Rebounu Pushups 4xS, Bi Pull 4xS, Explosive Bops SxS
Repeats
Bay 4
1) Waimup
between each iep
Neck, Tiaps, Aims, Shoulueis, Low BackBamstiingsAbs-Su seconus onSu seconus
off x 14 iounus
69
Bay S
Repeats
Bay 6
1) Waimup
between each iep
70
Bay 1
2) Thiee Position Pushup x1u seconus each
S) Powei Speeu Biill Sx1u yus each (Rolling Bops, Zig Zag Bops)
4) Explosive NB Thiows xS each (0BB, Rotationa)
S) Explosive Stiength Exeicises-Clapping Pullup SxS, KB }ump Squat SxS, Explosive Bops
SxS
6) Special Stiength CiicuitLactic Capacity-Su seconus on, Su seconus off x2 iounus,
8S-9u% of pievious weeks effoit
Repeats
Bay 2
1) Waimup
between each iep
71
Bay S
S) Explosive NB Thiows xS each (0BB, Rotationa)
6) Explosive Stiength Exeicises-Rebounu Pushups SxS, Bigh Pull SxS, Explosive Bops Sx2
7) Special Stiength CiicuitLactic Capacity-Su seconus on, Su seconus off x1 iounu,
8S-9u% of pievious weeks effoit
Repeats
Bay 4 (0ff if competing on Fiiuay)
1) Waimup
2x8 iounus of 4u seconus of iunning in place with 1u pushups oi 2u-Su abs between
each iep
Bay S6
1) Waimup
2) Light Biilling
S) NassageSoft TissueColu Bath
72
!6% 78+9:+:'*"$ ;%<"*=, '( )'<#"+ >?'9+,
@A 7"+% B:*C$%9
Combat spoits aie so unique in that they uo not allow foi an athlete to ielax while competing.
Nany spoits allow foi shoit iest inteivals uuiing the gamematch, this uoes not occui in combat spoits
while the iounu is going on. Because of this, anaeiobic metabolism, the shoit, explosive, stiong buists,
anu aeiobic metabolism, movements that iequiie oxygen anu make up the majoiity of movements aftei
the match begins, must each be at theii peak anu simultaneously fueleu. Piepaiing foi, anu iecoveiing
fiom the giueling tiaining that is uemanueu of combat athletes is also a unique aspect of fighting. No
othei spoit places a highei uemanu on the athlete mentally, emotionally, physically, anu theiefoie
nutiitionally than combat tiaining. Because of this, unueistanuing how 7%*$ nutiition impacts 7%*$
peifoimance is ciucial. Eating 'healthy' isn't enough; leveiaging hoimones, combining whole foou
macionutiients (pioteins, fats, caibohyuiates) with piopei supplementation, anu timing is wheie youi
gieatest peifoimance lies. This biief nutiitional oveiview will guiue you in assessing wheie you aie at
nutiitionally, anu wheie you can impiove to take youi tiaining, iecoveiy, anu fight peifoimance to the
next level.
S Piogiam Pillais
1) Nutiitional uecisions anu planning ALWAYS neeu to be ueteimineu by evaluating these thiee ciiteiia,
in theii stateu oiuei:
1) 0veiall tiaining goals anu fight weight
2) Next tiaining session type anu uuiation
S) Recoveiy uemanus of pievious tiaining session
If you aie tiying to maintain oi lose weight, you neeu to be veiy awaie of what type of exeicise you
aie iecoveiing fiom anu what type of tiaining session you aie piepaiing foi next. If youi goal is cutting
weight, eating caibohyuiates anu inuucing an insulin spike (fat buin is ceaseu) befoie a 'caiuio' session
woulu not be intelligent, howevei, if you aie piepaiing foi an intense spaiiing oi lifting session,
caibohyuiates aie ciucial to uominating youi opponent on the mat, oi in the gym. Because of this,
cieating a 'one size fits all' appioach to combat nutiition is neaily impossible.
73
0nueistanu that incieasing uaily meal numbeis, caibohyuiates, caloiies, anu cieatine intake will
most likely cause you to gain weight. Baving a uiet that is mainly piotein anu fat baseu will allow you to
uiop weight. If you neeu to uiop 1S lbs foi youi next fight, you shoulu avoiu getting the bulk of youi
caibohyuiates seivings fiom staiches anu bieau. Also, if you eat any way you choose thioughout youi
tiaining camp anu tiy to cut all youi weight the last 48-72 houis befoie youi fight, you will be loosing
moie than watei weight anu fat. You can lose 2-S lbs of fat a week only, any moie anu you'ie uiopping
lean muscle tissue. You can tiain veiy haiu while losing weight inciementally. Eveiy fightei I have evei
woikeu with has hit tiaining PR's thioughout theii camp, even when they aie at theii lightest bouy
weight.
2) The hoimonal anu metabolic conuitions that aie cieateu by sleep, as well as the time gap between
uinnei anu bieakfast must be taken into consiueiation anu leveiageu. 0pon waking, the bouy is
hoimonally set up to buin fat bettei than any othei time of the uay (no bloou seium levels of insulin
sugai, high levels of giowth hoimone, coitisol, anu othei hungei hoimones), theiefoie, any movement
that occuis eaily in the uay will be mainly
fueleu by fat. This will continue until the
fiist ielease of insulin into the bloou
stieam as a iesponse to caibohyuiates
metabolism. To accomplish this, with the
laigei goal of peifoimance anu bouy
composition in minu, bieakfast shoulu
consist of piotein souices, vegetables, anu
fats. This iule is tiue even if you have
eaily moining tiaining sessions: B0N'T
EAT CARBS.
A typical bieakfast at }uggeinaut is eggs anu spinach.
Eggs pioviue you with the healthy fats, piotein, anu
caloiies to put youi bouy in an anabolic state. The
spinach will pioviue you with nutiients anu fibious
caibohyuiates that won't inuuce an insulin iesponse
eaily in the uay. The iesult, lean tissue builuing, bloou
sugai stability, anu mental focus thioughout the entiie
uay. Can ANY caib piomise you that in the moining.
74
S) Each bite of foou you voluntaiily eat has a majoi impact on youi involuntaiy, chemically baseu, bouily
iesponses. 0nueistanuing these inteiactions will align youi bouy's iesponse with youi bouy weight goals.
uiowth hoimone anu testosteione aiu in fat buin, expiession of absolute stiength, lean tissue giowth,
mental acuity, anu aggiession. These hoimones aie at theii highest upon waking anu post woikout, anu
insulin woiks as an antagonist to these hoimones, anu theii impact on the bouy. Insulin ielease causes
the muscle cells to absoib nutiients, but iepiesses the effects giowth hoimone anu testosteione have on
the bouy. You can eat caibohyuiates houis (S-S foi females, up to 24 houis foi men) aftei woikout anu
youi bouy will piocess caibohyuiates just as efficiently, while still taking auvantage of the positive effects
of giowth hoimone anu testosteione. Remembei, youi oveiall piogiam goals anu the next tiaining
session always take pieceuence ovei the tiaining session you just completeu when tiaining foi a fight.
Nacionutiient 0veiview
The thiee macionutiients, Pioteins, Fats, anu Caibohyuiates, can be useu as an iuentifiei that
allow you to categoiize anu classify youi foous. Knowing what type of macionutiient chaiacteiizes the
foous that you aie choosing to eat will gieatly inciease the amount of puipose anu stiategy that goes into
youi menu selection. Eating healthy anu making the extia effoit to piepaie youi meals shoulu alieauy be
occuiiing, anu I will pioviue no ieal uiscussion in an attempt to motivate you to stait uoing these things if
you aie not. A wise man once poseu this question to me, "Why woulu you expect youi bouy to peifoim
like a Feiiaii, when you tieat it anu fuel it like a volkswagen." This simple concept came fiom a man in
the mountains of Noith Caiolina, but iings tiue in all my nutiition ieseaich; you must eat high quality
foous in oiuei to piepaie, peifoim, anu iecovei fiom the uay to uay tiaining stiess that combat spoits
impose on youi bouy. The ieal skill becomes
unueistanuing the hoimonal situation that youi bouy is
in, knowing youi bouy composition goals anu weight
you neeu to fight at, anu aligning those aspects with
piopei macionutiient timing. The fiist step is
consiueiing what macionutiients you neeu at a ceitain
time, wheie to go to get those nutiients, anu moie
impoitantly, how to avoiu the nutiient types you uon't
neeu.
This is a pictuie of my shopping cait, pietty healthy iight. 0sing 'healthy' foous at the wiong time
can cause you to gain weight anu hinuei youi peifoimances. It isn't enough just to eat healthy, you
neeu to eat the iight macionutiient at the iight time. In the moining houis, eats fats anu pioteins,
aftei lunch let the bulk of youi caibs come fiom fiuit souices oi legumes. At night, gauge youi
caibohyuiate consumption on the S Piogiam Pillais: 1) 0veiall tiaining goals anu fight weight, 2)
Next tiaining session type anu uuiation, S)Recoveiy uemanus of pievious tiaining session
75
The ieal skill becomes unueistanuing the hoimonal situation that youi bouy is in, knowing youi
bouy composition goals anu weight you neeu to fight at, anu aligning those aspects with piopei
macionutiient timing. The fiist step is consiueiing what macionutiients you neeu at a ceitain time,
wheie to go to get those nutiients, anu moie impoitantly, how to avoiu the nutiient types you uon't neeu.
Pioteins
As it applies to oui uiscussion, pioteins aie necessaiy foi tissue iebuiluing anu iepaii aftei
between tiaining sessions. Theie aie two majoi types of piotein I iecommenu, animal pioteins anu whey
piotein. Soy piotein is veiy populai iight now, howevei this piotein souice ieuuces testosteione when
consumeu in laige quantities, I also piefei animal baseu piotein souices to plant baseu piotein any uay of
the week. 0f animal pioteins, chicken, eggs, beef anu fish aie the most common types anu the souices I
iecommenu. Poik uoes not possess the lean piotein, to low fat iation of othei types of meat anu shoulu be
avoiueu. Chickens as well aie veiy haiu to finu in high quality, even the 'oiganic' chickens often times aie
not anywheie close to the billing. Ny auvice with chickens anu eggs alike, buy hoimone fiee anu save youi
money. uiass feu beef has loaus of healthy fats, anu oiganic cattle faiming seems to be somewhat
iegulateu, so investing in a highei quality beef is woithwhile. Fish is the best animal piotein souice foi
women uue to the amount of healthy fats that piomote hoimone balance, cleai complexion anu weight
loss. Fish piotein is veiy lean anu uigests well, any fightei wanting to lose weight anu has a laigei buuget
foi foou shoulu consiuei this animal piotein souice.
Whey is an isolateu piotein souice fiom the uaiiy milk of cattle. Nutiitionally, whey piotein will
pioviue you with high caloiie piotein to help builu lean tissue. When cutting weight, whey piotein neeus
to be a staple of youi nutiition to ensuie that lean tissue is pieseiveu. Whey piotein also is a gieat souice
of antioxiuants, anu will piotect you cells fiom the oxiuative uamage that occuis fiom tiaining. 0vei the
last two yeais I have ieau numeious souices uiscussing the issues anu lack of iegulation in the making of
these piouucts. 0ne thing you neeu to know is that theie is a uiffeience between quality whey piotein
souices anu the companies that inseit plastics into theii piouucts to seive as filleis. Quick uigesting
piotein is gieat post woikout, but if the piotein you aie uiinking is Su% inuigestible, pooily piocesseu
whey powuei, fiom hoimone lauen cows, anu the othei ingieuients aie chemicals (just to name a few,
niacinamiue, u-alpha tocopheiyl succinate, selenomethionine, etc.), uo you think these piotein souices
aie ieally the best choice to iebuilu tissue with. This is what leu us to uevelop the }uggeinaut Supplement
Seiies, pioteins maue in Ameiica, fiom cows not that aie not 'uenetically Nouifieu 0iganisms'. What evei
souice you choose, ieseaich the souice anu company behinu the piouuct fiist.
76

Juggernaut
Supplement
Series
"#$%&# '())(&
* +,$- .,% .,/0% 1#)&2 34($5,#6
Romulo Baiial sciutinizes eveiy foou anu piouuct he puts into his bouy. Bis nutiitional
knowleuge anu nutiient timing aie unpaialleleu, so aie his 7 B}} Woilu Championships.
Romulo tiusts his peifoimance anu iecoveiy with The }uggeinaut Supplement Seiies.
77
Fats
Like most populai uietaiy auvice, avoiuing fats anu the foous that have healthy fats in them coulu
not be moie misguiueu. Fats have been given the blame foi causing the high levels of obesity in Ameiica,
when in fact, they aie a veiy small pait of the pictuie, if even at all. Theie aie foui types of uietaiy fats,
tians-fats, satuiateu, mono-unsatuiateu, anu poly-unsatuiateu; what you neeu to know is wheie each
type is founu anu how it impacts youi peifoimance. As I will uetail below, fats uo not sufficiently fuel
explosive movements, which combat spoits uemanu, as caibohyuiates uo. Bowevei, fats uo pioviue the
bouy with moie eneigy pei giam than caibohyuiates. So, it is possible to continue tiaining with fats as
youi uominant fuel souice, if youi piogiam is planneu out well. Tians-fats aie mainly founu in piocesseu
foous like uesseits, anu shoulu be avoiueu as much as possible. Will eating the tians-fats founu in cakes
anu piocesseu foous kill you, no, but if you aie seiious about becoming the best at what you uo, why
woulu you iuin it at the uinnei table. Satuiateu fats aie the seconu type of fat, anu aie founu mostly in
foous that aie ueiiveu fiom animals, satuiateu fats shoulu make up a small peicentage of youi uietaiy fat.
Nono-Satuiateu fats aie founu mainly in cooking oils, with olive oil being the most populai mono-
satuiateu fat. These fats have numeious health benefits, but aie most beneficial when useu in conjunction
with lean meat anu vegetable souices, anu not mixeu with caibohyuiates. If you neeu to cut weight foi a
fight, uo not eat caibohyuiates anu fat in the same meal. Poly-unsatuiateu fats aie the most healthy fat
souices (0mega S anu 0mega 6) anu must be supplementeu into the uiet because the bouy can not make
these essential compounus. The best souices of poly-unsatuiateu fats aie giass feu beef, fish, oiganic
eggs, flax seeus, anu fish oil pills. Appiopiiate seivings of fat will ensuie hoimone balance thioughout the
uay, this is ciucial foi a tiaining athlete, especially uuiing houis of sleep when giowth hoimone is
ieleaseu.
Caibohyuiates
The impoitance of caibohyuiates foi combat is uiscusseu in uetail in the following section. We
uon't have to eat caibohyuiates to exist, but if you want to uominate youi opponent, fats fail in
compaiison to caibohyuiates as a fuel souice. As uiscusseu below, caibohyuiates fuel aeiobic anu
anaeiobic metabolism much bettei than fats. What uoes this mean, caibs will enhance youi peifoimance
the instant the match staits until the last seconu.
78
Liquiu caib souices always uigest quickei, but any liquiu gets into the bouy fastei than solius
(Auvil Liquiu uels compaieu to soliu pill foim gives you an illustiation heie). What makes caibs "uigest
slowly" is what you eat along with it. Lean meat anu vegetables uigest slowly, theiefoie if you eat iice
along with chicken anu bioccoli, the iice is going to uigest slowly because those othei foou types aie
going to iemain in youi small intestine longei. If you want caibs to uigest quickly, uiink a shake with youi
caib souice (fiuit, oats, powuei, etc.) blenueu, oi eat youi caibohyuiate type piioi to eating youi othei
menu items. Sweet potatoes, iice, black beans, iaw oats, anu fiuit shoulu be the fiist choices heie, bieau
can be ovei piocesseu anu woithless fiom a nutiitional stanupoint, so be caieful in choosing this as a
caib option.
DE%9E:%F '( GH%9I:,% J%+"#'$:,<
Biffeient Fuel Types foi Biffeient Bemanus
Skeletal muscles use Auenosine Tii Phosphate (ATP) as the catalysts to geneiate movement.
0nfoitunately, theie is only enough ATP stoieu in oui muscles to fuel S-S seconus of explosive exeicise,
anu 1S seconus of aeiobic exeicise.
1
These iesouices must be continually ieplaceu oi fatigue will set in.
2

Fats anu Caibohyuiates aie the two fuel souices the bouy will use to ieplace the ATP stoies in oui
muscles uuiing exeicise.
2
Fats anu caibs both enu up as the same compounu, Acetyl-CoA, which piopels
youi muscles to continue woiking uuiing exeicise. Bowevei, fat metabolism uoesn't come close to
geneiating the explosive powei oi aeiobic capacity that caibohyuiate metabolism uoes.
S,4
Caibohyuiate metabolism occuis fastei that fat metabolism, iefilling ATP stoies quickei, anu
impioving shoit iange (1u-6u seconus) iecoveiy bettei than Fats.
2
Bon't believe the myth that
caibohyuiates aie limiteu to just impioving shoit-teim explosiveness, fats cannot suppoit aeiobic
intensity ovei 6u% of v02 max eithei the way that caibohyuiates can.
S
Reseaicheis founu that both
anaeiobic (shoit buists) metabolism anu aeiobic (enuuiance) metabolism aie simultaneously activateu
the instant exeicise begins; anu they woik togethei thioughout the uuiation of exeicise to ieplenish
muscle ATP.
S-8
Caibohyuiates have been founu to seive as the supeiioi fuel foi both of these systems
2
,
anu when fatigue begins to set in, it is uue to muscle glycogen (metabolizeu fiom eating caibohyuiates)
uepletion, not a lack of fats.
9-1S
When theie is pie-existing glycogen in the muscle cell, the bouy uses the
anaeiobic (explosive) pathway moie effectively, iegaiuless if you aie paiticipating in enuuiance oi
explosive activities. Naintaining caib intake uuiing exeicise is also ciucial, liquiu caib souices, which aie
quickly uigesteu, will fuithei inciease the amount of glucose uptake by muscles, taking youi woik
capacity foi explosive movements to an even highei level.
1u,11,14,1S,16
When it comes to choosing a fuel
souice to use while tiaining, caibohyuiates aie by fai the best maiconutiient foi combat spoits.
79
Nutiition as the Fight Appioaches
With this ieseaich in hanu, one might make this assumption: 'By continuously consuming
caibohyuiates I will be piimeu foi phenomenal, long lasting peifoimances.' Bowevei, this is just not the
case, continually ingesting caibohyuiates iesults in watei ietention, high amounts of bloou sugai, fat cell
synthesis, anu finally, weight gain. With combat spoits, youi numeiical weight uoes mattei anu if you aie
one pounu ovei youi limit it uoesn't mattei how well piepaieu you aie to uominate youi opponent. What
we want to uo is maximize caibohyuiate metabolism anu utilization uuiing exeicise anu fat buin away
fiom exeicise. Foitunately, the bouy is complex enough to manage fat loss anu intense exeicise at the
same time if piopei nutiient timing of fat anu caibohyuiate seivings is accomplisheu. Applying the
piopei nutiition so that weight loss occuis, anu oveitiaining uoesn't, is veiy uifficult.
Like we have uiscusseu pieviously, caib uepletion leaus to fatigue, anu completely iemoving
caibohyuiates fiom youi uiet too fai fiom youi fight puts you at iisk of being too weak to piepaie foi the
fight physically. I have witnesseu this fiist hanu, anu it's fiustiating to see a waiiioi lose theii competitive
fiie because they have no eneigy on a low caib uiet. Biopping caibohyuiates anu incieasing fat is a gieat
way to lose weight, anu this stiategy shoulu have a place in youi piogiam if you have to cut weight foi a
fight. Keep in minu that youi bouy can ueiive moie eneigy fiom a caloiie of fat than a caloiie of
caibohyuiates oi piotein. When the fight is neaiing anu you aie staiting to focus on 'making weight', a
high fat, high piotein uiet will make this
piocess much easiei foi you than having
to cut 1S-2u lbs 48 his befoie youi fight
(especially if you aie having to weigh-in
anu immeuiately step on the mat to
fight). S-4 weeks out begin to 'wean'
youiself off of the caibohyuiates so that
you aie giauually ieplacing youi
caibohyuiate caloiies with youi fat
caloiies. 7 Time Woilu Champion,
Romulo Baiial, initially intiouuceu this
methou to me anu I think it's biilliant.
vegetables aie a gieat way to get caibohyuiates anu nutiients into youi bouy without inuucing an
insulin iesponse, which ceases fat buin. Cutting weight uoes not mean you have to cut youi caloiic
consumption. The fibei in vegetables ieuuces the impact that the caibohyuiates have on youi
metabolism, cuibs hungei, anu will give you the nutiients youi bouy neeus to continue tiaining
haiu as caibohyuiates aie being iemoveu fiom youi uiet.
80
Romulo saiu that he hateu cutting moie than 7 lbs. foi any of his fights, so he staiteu giauually
uiopping weight fuithei out than most fighteis; this woulu pievent him fiom having to completely
iemove caibohyuiates fiom his uiet while tiaining. By keeping youi insulin spikes anu caibohyuiate
consumption limiteu, youi bouy will iemove the watei fiom youi muscle cells anu begin to use the
nutiients in youi fat cells as a fuel souice (this is a piocess calleu lipolysis). As I explaineu above, when
youi bouy is not using glycogen as it's majoi fuel souice, anticipate some fatigue, but if you fail to 'make
weight' anu can't fight, then all is lost. If you aie neeuing to uiop auuitional weight anu aie having tiouble
making piogiess, tiy the '}uggeinaut Noining Nocha' shake iecipe below anu uo not eat any soliu foou
befoie 1:uupm.
K8LL%9*"8+ J'9*:*L J'I6"
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The }uggeinaut Noining Nocha has been a
gieat tool foi me to use with fighteis as they
appioach theii competitions. This iecipe will
pioviue you with the lean piotein anu caloiies
you neeu to opeiate. The caffeine will give you
gieat eneigy anu suppiess youi appetite
thioughout the moining houis.
81
Some fighteis who have to cut between 1S anu Su lbs of weight befoie they fight iesist this auvice,
saying that they can cut most of theii weight by 'sweating it out' the uay befoie. If they cut the caibs out
of theii uiet 7-8 uays befoie they weigh-in, then they can't tiain haiu leauing up to the fight. Ny iesponse
is always tiying to highlight the obvious fact that if they aie tiaining veiy haiu theii last week anu tiying
to play 'catch up' with theii piogiam then they aie most likely going to get tappeu out anyway. That's why
Romulo's appioach of giauually uecieasing caibs ovei a peiiou of weeks is genius, giauually uiopping
weight while keeping tiaining intensity high is the peifect iecipe foi success. As I stateu above, making a
'one size fits all' piogiam foi fighteis woulu be impossible, gauge youi cuiient weight anu wheie you
neeu to fight at as youi fight appioaches. If you aie 7-8 uays out anu still neeu to uiop moie than S-8 lbs,
using the '7 Bay Fight Piep Plan' below will help guiue you make weigh-ins.
7 BAY Fight Piep Plan
This plan shoulu be staiteu 7 uays away fiom weigh-ins. 0sing othei methous of cutting weight, sauna
steamsweat suits, etc. aie up to youi piefeience. Keep the caibohyuiates as low as possible anu tiy to get
youi caloiies thiough piotein shakemeateggs. These 7 uays will be uncomfoitable, fiustiating, anu
painful at times, all that matteis is making weight, iefueling, then uominating
B"+%9 W*+"C%
Biink this much watei each uay in auuition to noimal fluiu consumption
Bay Amount Type
1 1 Litei Noimal
2 & S S Liteis Noimal
4 6 Liteis Bistilleu
S 8 Liteis Bistilleu
6 6 Liteis Bistilleu, Finish all fluius by Spm
Fabiana Boiges befoie weigh-ins at the 2u11 Pan
Ameiican Championships. Fabiana tiaineu at }uggeinaut
going into the Pan Ams anu we uesigneu a piogiam that
alloweu hei to giauually lose weight 6 weeks leauing up
to the Championships. She finisheu 2
nu
oveiall in the
black belt uivision.
82
;"A 3P0 X''= J%*8
Lean Reu Neat with suggesteu watei consumption, auu piotein shakes anu moining shakes when neeueu.
Auuing souium to each meal this week is ciucial to allowing youi bouy to stay in balance while excieting
the watei you aie consuming.

;"A 1
No foou until 8pm othei than watei anu small wheycasein piotein seivings. Youi piefeience of cutting
methous can be useu on this evening. If you have tiouble sweating, getting into a steam showei will help
biing the watei out of you. When you hit youi taigeteu weight oi get within 2 lbs. the night befoie you
weigh-in, you can stop the cutting methous. Piioi to weighing in, you can spit out 2 lbs. of weight if you
aie having tiouble 'sweating' the extia weight off, just giab a hanuful of youi favoiite haiu canuy, get a
spit cup, anu take caie of business.
9.22'$ H#"
Item QTY
Filet Nignon 6 oz well uone
Aspaiagus 1 to 2 cups
Senokot (oi equiv) 2 tabs, finu at any phaimacy uepaitment
='>%$' ='5
Item QTY
Beef }eiky vaiiable
Senokot (oi equiv) 2 tabs

;"A 5
I#%2 D,E.23
Item QTY
Espiesso 2 to S shots, no auuitives, anu no iegulai coffee
**Nothing else until weigh-in

83
Aftei Weigh-In Nutiition
Because the time between weigh-ins anu fight vaiy fiom touinament to touinament the foou types
you select post weigh-in aie ciucial. If you have to weigh-in anu step uiiectly onto the mat, cutting as
little watei weight as possible foi weigh-ins is ciucial. If this is the case, 12-Su oz. of Peuialyte shoulu be
consumeu immeuiately, with 2u giams of whey hyuiolysate anu blenueu iaw oats (2u-8u giams baseu on
level of stomach comfoit). You neeu something quick anu packeu with necessaiy nutiients foi the
metabolic uemanus of combat. If you have houis between weigh-ins anu fighting, 2-S bottles of Peuialyte
anu a small whey hyuiolysate piotein seiving can be consumeu fiist. Wait Su-4S minutes foi youi
stomach to settle, then stait intiouucing laigei amounts of caibohyuiates anu soliu foous into youi bouy,
stopping 9u minutes befoie you begin waiming up so youi Cential Neivous System anu Autonomic
Neivous Systems aie not impaiieu by uigestion. As always, avoiu low quality foous anu bieaus as caibs
souices. Anothei note foi competition uay, avoiu intiouucing anything 'new' to the bouy, this incluues
foou types you haven't iecently eaten anu stimulants. Youi bouy's enviionment is chaotic enough without
you intiouucing 'Supei }ackeu SSuuu' foi the fiist time. Caffeine anu othei supplements aie gieat anu aiu
in peifoimance, just make suie that you have hau a paiticulai supplement in youi bouy befoie so you
know how youi bouy is going to ieact. Ny favoiite supplements anu theii impact on peifoimance aie
listeu below. Incoipoiating isolateu souices of a ceitain compounuvitaminnutiient will gieatly
impiove youi peifoimance, iecoveiy, anu bouy composition.
Supplements
a. Cieatine
i. No othei supplement has been sciutinizeu anu ieseaicheu moie than
cieatine, anu the iesults aie veiy convincing: cieatine woiks. Cieatine is
the fiist fuel souice oui bouy's use when moving explosively, anu cieatine
is a majoi playei in iestoiing ATP levels in the muscle cell. 0ui bouy's
cieatine stoies aie limiteu, much like oui ATP stoies anu much be
continually ieplaceu uuiing exeicise.
2
Cieatine aius in iecoveiy anu
incieases stiength gains maue fiom tiaining. 0nueistanu that cieatine
uoes cause some weight gain anu men shoulu anticipate gaining S-1u lbs
of watei weight anu women will gain S-S lbs of watei weight. This weight
can be lost quickly anu shoulu be factoieu into youi planning piocess as
youi fight appioaches.
84
b. Casein anu Whey Piotein
i. These supplements weie uiscusseu in uetail in the 'Naiconutiient
0veiview' section foi theii ability to iebuilu anu iepaii tissue. Casein
piotein is much slowei to uigest (6-8 his) than whey piotein anu shoulu
be useu as an evening piotein souice. Nany claim that piotein
supplements aie haiu on the livei, oi that you can't absoib moie than 2u
giams of piotein in one sitting. These opinions aie just that anu with
piopei watei consumption you will be safe.
c. Fish 0il
i. Biscusseu eailiei, fish oils aie a gieat souice of necessaiy 0mega S's anu 6's
that aie tough to get fiom youi uiet alone. Fish oil helps balance hoimones
anu ieuuce inflammation, something that is ciucial foi fighteis given the
stiess that vaiious holus place on the joints anu tenuons. Seivings foi this
iange fiom S-S giams two times pei uay.
u. Caffeine
i. The thiee majoi souices of caffeine aie coffee, eneigy uiinks, anu tea.
Caffeine incieases mental aleitness, infoimation ietention, anu muscle
contiaction efficiency (incieaseu motoi unit ieciuitment). Seiving
suggestions uepenu on youi pieexisting expeiience with caffeine. Foi those
of you who nevei uiink coffee, oi any caffeine piouucts, I iecommenu
Suu-4uu mg of gieen tea extiactuay just to gauge how youi bouy will ieact,
anu a small (8 oz.) iceu coffee at some point in the eaily oi late afteinoon.
Foi those with moie expeiience in hanuling the effects of caffeine, moining
anu eaily afteinoon coffee woulu be gieat foi this time peiiou, one 8 oz.
seiving in the moining anu one 8-12 oz. seiving in afteinoon. Eneigy uiinks
have a numbei of aitificial ingieuients; I suggest avoiuing these when
possible. Nake suie that you aie getting piopei nutiient ieplacement if you
use caffeine, with the incieaseu muscle contiaction stiength, you will iequiie
moie nutiients to meet these uemanus, which cieates a highei iisk of muscle
ciamp.
85

e. Nilk Thistle
i. This supplement piomotes livei health, with the stiess anu uemanus you aie
placing on youi bouy thiough othei supplements, exeicise, anu iecoveiy, milk
thistle is a gieat heib keep youi livei functioning at it's highest level. Because
this is a heib, ovei uosing is no concein, stait with one seiving in the moining
anu one at night anu see how youi bouy ieacts. As with any heib, if you notice a
loss stool, ieuuce uaily seivings.
f. L-Tyiosine
i. I like to use this amino aciu with my female fighteis because of it's
effects on impioving metabolism, thyioiu function, anu
neuiotiansmittei tiansmission. I have my athletes stait with a Suuu
mg seiving once pei uay to begin with to see how theii bouy ieacts to
it.
g. Acetyl L-Cainitine
i. This supplement helps initiate the ielease of fat into the metabolic
piocesses. The initial seiving sizes foi this supplement aie 2 giams
uaily.
h. vitamin E
i. This supplement will aiu in oxygen binuing anu women's health. I use
it piimaiily with my enuuiance athletes oi those that must engage in
heavy aeiobic bouts, i.e. combat tiaining. If you aie having tiouble
catching youi bieath aftei exeicise begins, inciease the amount of
vitamin E supplementation you aie incoipoiating into youi uiet.
i. Yohimbine
i. This heib aius in fat loss by woiking as a vasouilatoi, which incieases
bloou flow to auipose tissue. The gieatei the bloou flow to auipose
tissue, the gieatei the iate of lipolysis.
86

In Summaiy
Nutiition plays a much laigei iole in peifoimance than many fighteis iealize. Aligning youi
tiaining camp anu bouy weight goals with piopei foou selection will give you an uppei hanu with any
opponent. Incoipoiating these uieting stiategies, techniques anu nutiient souices into youi tiaining
ioutine will allow you to tiain haiuei, iecovei bettei, anu ieuuce the amount of weight you have to
cut piioi to youi fight. Executing these aspects will allow you to compete anu peifoim bettei than
you evei have befoie.

Refeiences
Fiist anu foiemost, I woulu like to thank authoi anu cieatoi of BangeiouslyBaiucoie.com, Kiefei
}ohn foi his effoit in euucating me. Be uevelopeu the '7 Bay Fight Piep Plan' anu ueseives cieuit foi
so much of my wiiting anu success with my athletes. Kiefei, along with the souices I have citeu
below, along with so many otheis ueseive the cieuit foi my methous. Ny aim is not fame, but to help
gieat athletes achieve iesults with theii bouy composition anu peifoimance levels that they nevei
thought possible. Youi success is my success.

1. Biyant, N.}., uoveis, R., }ames, B.E. Regulateu tianspoit of the glucose tianspoitei uL0T4. Natuie
Review (Noleculai Cell Biology). S: 267-277, 2uu2.
2. Baigiaves, N., Spiiet. Skeletal Nuscle Caibohyuiate Netabolism Buiing Exeicise. Exeicise
Netabolism. 29-44, 2uu6.
S. Costill, B.L., Coyle, E., Balsky, u. anu otheis. Effects of elevateu plasma FFA anu insulin on muscle
glycogen usage uuiing exeicise. }. Appl. Physiol. 4S: 69S-699, 1977.
4. Richtei, E.A., ualbo, B. Bigh glycogen levels enhance glycogen bieakuown in isolateu contiacting
skeletal muscle. }. Appl. Physiol. 61: 827-8S1, 1986.
S. Paiolin, N.L. Regulations of skeletal muscle glycogen phosphoiylase anu PBB uuiing maximal
inteimittent exeicise. Ameiican }ouinal of Physiology. 277: E89u-E9uu, 1999.
6. Bangsbo, }. Anaeiobic eneigy piouuction anu 02 ueficit-uebt ielationship uuiing exhaustive
exeicise in humans. }ouinal of Physiology. 42: SS9-SS9, 199u.
7. Spencei, N.R., anu P.B. uastin. Eneigy contiibution uuiing 2uu-to-1Suum iunning in highly tiaineu
athletes. Neuicine anu Science in Spoits anu Exeicise. SS: 1S7-162, 2uu1.
8. Spiiet, L.L., R.A. Bowlett, anu u.}.F. Beigenhausei. An enzymatic appioach to lactate piouuction in
human skeletal muscle uuiing exeicise. Neuicine anu Science in Spoits anu Exeicise. S2:7S6-76S,
2uuu.
87

9. Coggan, A.R., Coyle, E.F. Reveisal of fatigue uuiing piolongeu exeicise by caibohyuiate infusion oi
ingestion. }. Appl. Physiol. 6S: 2S88-2S9S, 1987.
1u. Coyle, E.F., Coggan, A.R., Bemmeit, N.K. Ivy, }.L. Nuscle glycogen utilization uuiing piolongeu
stienuous exeicise when feu caibohyuiate. }. Appl. Physiol. 61: 16S-172, 1986.
11. Coyle, E.F., Bagbeig, }.N., anu otheis. Caibohyuiate feeuing uuiing piolongeu stienuous exeicise
anu uelay fatigue. }. Appl. Physiol. SS: 2Su-2SS, 198S.
12. Beimansen, L. Bultman, E. Saltin, B. Nuscle glycogen uuiing piolongeu seveie exeicise. Acta
Physiol. Scanu. 71: 129-1S9. 1967.
1S. NcConell, u., Snow, R.}. Pioietto, }., Baigiaves, N. Nuscle metabolism uuiing piolongeu exeicise in
humans: Influence of caibohyuiate availability. }. Appl. Physiol. 87:1u8S-1u86, 1999.
14. Angus, B.}., Febbiaio, N.A., Baigiaves, N. Plasma glucose kinetics uuiing piolongeu exeicise in
tiaineu humans when feu caibohyuiate. Am. }. Physiol. Physiol. 28S: ES7S-ES77, 2uu2.
1S. Chen, B.C., anu otheis. Activation of the ERK pathway anu atypical piotein kinase C isofoims in
exeicise- anu aminoimiuazole-4-caiboxamiue-1-B-B-iibosiue (AICAR)-stimulateu glucose tianspoit.
}. Biol. Chem. 277: 2SSS4-2SS62, 2uu2.
16. NcConell, u., Snow, R.}., Pioietto, }., Baigiaves, N. Nuscle metabolism uuiing piolongeu exeicise
in humans: Influence of caibohyuiate availability. }. Appl. Physiol. 87: 1u8S-1u86, 1999

88

Chad BJJ

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"#$% '( )'+%+,

Relative stiength-Stiength compaieu to bouyweight is the contiolling factoi of all othei

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