Beginner Essentials Progress Card Support
“You cannot out-work a bad diet,” and “You cannot race a car that isn’t in tune.”
Beginner Strength Protocol
Beginner Strength Protocol
“You cannot out-work a bad diet,” and “You can’t race a car that isn’t in tune.”
Many times potential students trying out their first class at Guerrilla Jiu-Jitsu say that they need to get in shape before signing up. While this has some merit, depending on how far in the negative their fitness is, it is far from the truth.
Many students think that only training Jiu-Jitsu will help them lose weight and get in shape. While training is better than doing nothing, this is also far from the truth and could have consequences.
The truth is that training jiu-jitsu is one part of a three-part approach to gaining fitness and losing weight.
“You cannot out-work a bad diet,” and “you can’t race a car that isn’t in tune.”
This Beginner Strength Protocol has three goals for those starting their Jiu-Jitsu Journey:
1. Feel Good
2. Look Good
3. Toughen and Strengthen the body to hold up to the rigors of jiu-jitsu training at the beginner and fundamental level.
This is not a protocol for advanced competitors with strong fitness levels. That can be handled when you are ready. This is a protocol that starts developing the body structurally to prevent injuries and help you move correctly.
Beginner Strength Protocol – Push
Goals
This protocol is meant to train the pushing chain of muscles without over doing certain muscle groups. Focus on controlled movements. Do each exercise in order. If new, start at the low end of sets and reps.
Finishers
Think of finishers as an introduction to kettlebell based workouts. These workouts exercises will develop the core and legs while strengthening ligaments and stretching muscles.
Frequency
Twice a week.
Duration
Everything can be done in 60 minutes or less.
Schedule
Ideally this would be paired Push, Pull, Rest, Push, Pull, Rest. Obviously some of our schedules are crazy so do your best to stay consistent while giving yourself rest days.
Beginner Strength Protocol – Pull
Goals
This protocol is meant to train the pulling chain of muscles without overdoing certain muscle groups. Focus on controlled movements. Do each exercise in order. If new, start at the low end of sets and reps.
Finishers
Think of finishers as an introduction to kettlebell based workouts. These workouts exercises will develop the core and legs while strengthening ligaments and stretching muscles.
Frequency
Twice a week.
Duration
Everything can be done in 60 minutes or less.
Schedule
Ideally this would be paired Push, Pull, Rest, Push, Pull, Rest. Obviously some of our schedules are crazy so do your best to stay consistent while giving yourself rest days.
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