Test Benchmark

Movement
Overhead Squat
Inline Lunge

Shoulder Mobility

Endurance
Modified Cooper test
Resting Heart rate <55 bpm
Heart rate Recoverability
Strength
Squat 1.5xBW
Deadlif 1.25xBW
Bench press 2xBW
Explosive Speed & Power
Standing Long jump
10 sec push up
10 sec pull up
Power Endurance
Max push up
Max pull up
2 min sit up
1 min sprint
State of Cardio Pulmonary system
30 squats per 45 sec HR before, immediately afer exercise and end of 1st and 2nd m
Resistance to Hypoxia

State of CNS and reaction time

Start and Stop a stopwatch in the fastest time
exercise and end of 1st and 2nd minute of recovery
 Aerobic Capacity & Power
Week 1 2 3 4 5 6 7 8
BLOCK A
CO
CO TM
CO TM LHRI TM
HICT HICT HICT LHRI
TM TM TM TM TM
ER HRI HRI HRI HICT
ER AP ThM AP
CO ThM ER
ER
HRI
BLOCK B
 ??? Capacity & Power
Week 1 2 3 4 5 6 7 8
BLOCK A
SA SA SA
ME ME ME SA
CO CO CO ME SA
CM CM CM CM CM
HRI CM CM CM
HICT HRI HICT
BLOCK B
 Alactic Capacity & Power
Week 1 2 3 4 5 6 7
BLOCK A BLOCK B : MAX ALACTIC POWER BLOCK C: MAX ALACTIC CAPACITY
CM CM API API API ACI ACI
ME SA CM CM CM CM ACI
CM CM API API API ACI ACI

* some data has been taken from Joel Jamieson website in addition to the book
 8
AX ALACTIC CAPACITY
ACI Week 8 should
end 1 WEEK
ACI BEFORE FIGHT
ACI

the book
 All 3 Energy Systems
Week 1 2 3 4 5 6 7 8
BLOCK A: Increase Anaerobic Threshold
ER ER ER
ME ME CT CT
HICT HICT HICT HICT AP
LPI LPI LCI LCI LCI
CT LER LER LER
AP HRI AP
BLOCK B: Increase Anaerobic Power & Capacity
Week 1 2 3 4 5 6 7 8
Strength & Conditioning
Block A: Local Muscular Endurance Block C: Fight Speed
HRI HRI ThM ThM ThM
ER ER ER
AP AP AP ER HRI
CPI CPI CPI Taper
HICT SA SA Week
ThM CPI CPI
HICT HICT
Block B: cardiac power

Strength & Conditioning

Sessions 1 1 1 2 2 2 2
Rounds 5 8 5 4 3 3 3
Length 3 min 3 min 4 4 5 5 5
Break 90 sec 90 sec 75 sec 60 sec 75 sec 60 sec 60 sec
Weeks Mon Tue Wed Thu Fri Sat
Local Muscular Endurance
CO
Week 1
W MT GP MT BJJ Sp
AP BJJ ER W HRI
Local Muscular Endurance
CO
Week 2
W MT GP MT BJJ Sp
AP BJJ ER W HRI
Local Muscular Endurance
CO
Week 3
W MT GP MT BJJ Sp
AP BJJ ER W HRI
LME Cardiac Power
CO
Week 4
W MT GP MT BJJ Sp
ER BJJ CPI W HICT
Cardiac Power
CO CO
Week 5
W MT Sp MT SA BJJ Sp
CPI BJJ CPI W HICT
Cardiac power Fight Speed
CO CO
Week 6
W MT HICT Sp MT SA BJJ Sp
CPI BJJ CPI W HRI
Fight Speed
CO CO
Week 7
W MT Sp MT BJJ Sp
BJJ W
Taper
Week 8
Light drilling, padwork etc
Sp: Sparring
GP: Gameplan drilling

Concept taken from Loren Landow

Concept taken from Joel Jamieson
 7:30 AM 9:15 AM 11:15 AM 1:00 PM
Boiled egg 1 Boiled egg 2 Boiled egg 2 Protein 1 scoop
Mon Milk 1 cup Peanut butter 25 g Bread 2 Oats 1/2 cup
Apple 1 Banana 1
Peanut butter 25 g Bread 1

8:30 AM 10:45 AM 1:00 PM 3:00 PM

Boiled egg 1 Boiled egg 2 Protein 1 scoop Chicken 50 gm
Tue Milk 1 cup Peanut butter 25 g Oats 1/2 cup Rice 165 gm
Apple 1 Banana 1
Peanut butter 25 g Bread 1

7:30 AM 9:15 AM 11:15 AM 1:00 PM

Boiled egg 1 Boiled egg 2 Boiled egg 2 Protein 1 scoop
Wed Milk 1 cup Peanut butter 25 g Bread 2 Oats 1/2 cup
Apple 1 Banana 1
Peanut butter 25 g Bread 1

8:30 AM 10:45 AM 1:00 PM 3:00 PM

Boiled egg 1 Boiled egg 2 Protein 1 scoop Chicken 50 gm
Thu Milk 1 cup Peanut butter 25 g Oats 1/2 cup Rice 165 gm
Apple 1 Banana 1
Peanut butter 25 g Bread 1

7:30 AM 9:15 AM 11:15 AM 1:00 PM

Boiled egg 1 Boiled egg 2 Boiled egg 2 Protein 1 scoop
Fri Milk 1 cup Peanut butter 25 g Bread 2 Oats 1/2 cup
Apple 1 Banana 1
Peanut butter 25 g Bread 1

8:30 AM 11:15 AM 1:30 PM 4:00 PM

Boiled egg 1 Boiled egg 2 Protein 1 scoop Chicken 50 gm
Sat Milk 1 cup Peanut butter 25 g Oats 1/2 cup Rice 165 gm
Apple 1 Banana 1
Peanut butter 25 g Bread 1

9:30 AM 2:00 PM 6:45 PM 11:15 PM

Boiled egg 2 Chicken 140 gm Protein 1 scoop Chicken 50 gm
Sat Milk 1 cup Rice 85 gm Milk 1.5 cup Rice 85 gm
Whey 1 cup Blueberry 1/2 cup Yogurt 1 cup
Oats 1/2 cup Avocado 0.50
 3:30 PM 5:45 PM 8:00 PM 9:30 PM
Chicken 50 gm Boiled egg 2 Protein 1 scoop Chicken 140 gm
Rice 165 gm Peanut butter 25 g Oats 1/2 cup Rice 200 gm
Bread 2

4:45 PM 6:45 PM 8:30 PM 11:00 PM

Boiled egg 2 Boiled egg 2 Protein 1 scoop Chicken 140 gm
Peanut butter 25 g Bread 2 Oats 1/2 cup Rice 200 gm
Bread 2

3:30 PM 5:45 PM 8:00 PM 9:30 PM

Chicken 50 gm Boiled egg 2 Protein 1 scoop Chicken 140 gm
Rice 165 gm Peanut butter 25 g Oats 1/2 cup Rice 200 gm
Bread 2

4:45 PM 6:45 PM 8:30 PM 11:00 PM

Boiled egg 2 Boiled egg 2 Protein 1 scoop Chicken 140 gm
Peanut butter 25 g Bread 2 Oats 1/2 cup Rice 200 gm
Bread 2

3:30 PM 5:45 PM 8:00 PM 9:30 PM

Chicken 50 gm Boiled egg 2 Protein 1 scoop Chicken 140 gm
Rice 165 gm Peanut butter 25 g Oats 1/2 cup Rice 200 gm
Bread 2

6:15 PM 8:00 PM 9:30 PM 11:30 PM

Boiled egg 2 Protein 1 scoop Chicken 140 gm Yogurt 1 cup
Bread 2 Oats 1/2 cup Rice 200 gm Chocolate 25gm
 Mon (Simulation) Tue (Development) Wed
Early camp
(2 weeks) Morning CO 30-40 min General Strength Yoga/Massage/Steam
Evening 2hr Technical work 5x15min padwork + Sparring
Mon (Simulation) Tue (Development) Wed
Mid camp
(2 weeks) Morning Tempo Intervals or Circuit 30-40 min Specific Strength Yoga/Massage/Steam
Evening 2hr Technical work Fight pace sparring
Mon (Simulation) Tue (Development) Wed (Simulation)
Late camp
(2 weeks) Morning CO 30-40 min Specific Strength CO
Evening 2hr Technical work Fight pace sparring 2hr Technical work
Mon (Simulation) Tue (Development) Wed (Simulation)
Last week
of camp Morning CO 30-40 min Specific Strength CO
Evening 1hr Technical work Fight pace sparring 1hr Technical work
Mon Tue Wed
Fight Week Morning 30 min LIGHT training 30 min LIGHT training 30 min MEDIUM training
Evening DO SOMETHING FUN
 Thu (Simulation)
CO
2hr Technical work
Thu (Simulation)
Tempo Intervals or Circuit
2hr Technical work
Thu (Development)
30-40 min Specific Strength
Fight pace sparring
Thu (Development)
30-40 min Specific Strength
Fight pace sparring
Thu
30 min LIGHT training
WEIGHT CUT IF NEEDED
Fri (Simulation)
CO
2hr Technical work
Fri (Development)
60 min pad/wrestling drills
HRI
Fri
Yoga/Massage/Steam
Fri
Yoga/Massage/Steam
Fri
WEIGHT CUT IF NEEDED
WEIGH-INS
Sat (Development)
30-40 min General Strength
5x15min padwork + Sparring
Sat (Development)
30-40 min Specific Strength
Fight pace sparring
Sat (Development)
5x5 sparring
Sat (Development)
5x5 sparring
Sat
Padwork to break a sweat
FIGHT
 Day ESD Drills
10-20m sprint or Acceleration wall drill or Partner resistance run
Plyo Push up
Mon Alactic Med ball throw
Clean & Jerk
Repeat short sprint
Footwork
Muscular Agility
Wed (week Endurance
1-4) (Lactate Superset 1 : Lunges/Bent over Row/Bench press/Plank
Capacity) Superset 2 : Single leg box blast/TRX Row/Pushup/Plank
Superset 3 : Shoulder press/Physioball partner push/Monster walk
Footwork
Lactate & Agility
Wed (week Muscular Superset 1 : Lunges/Bent over Row/Bench press/Plank
5-8) Endurance Superset 2 : Single leg box blast/TRX Row/Pushup/Plank
Superset 3 : Shoulder press/Physioball partner push/Monster walk
 Sets/Reps Rest/Recovery

2 sets x 5x(20 sec-10sec) 60 sec between sets

5x(20 sec-rest till HR<130)
3x12-15 2-3 min between supersets
3x12-15 2-3 min between supersets
3x12-15 2-3 min between supersets
2 sets x 5x(20 sec-10sec) 60 sec between sets

3x12-15 2-3 min between supersets

3x12-15 2-3 min between supersets
3x12-15 2-3 min between supersets
1
2
3
4
5
6
7
8
Start sipping electrolyte and BCAA mixture immediately for 20 mins
Afer 20 mins have easy digesting carbs like banana, rice etc.
Must sip 1l of electrolyte water ( 5.5 mg of sodium ) every hour
Main meal afer 1st urination - Simple & Complex carbs, Protein, Sweet low fiber fruit.
Eat small meals every 2 hours.
Stop eating 1.5 hours before fight.
AVOID FAT, FIBER, MEAT DURING REHYDRATION
Everyone must carry 6-8 pouches of electral and some BCAA.
Purchase fruits (watermelon, banana, grape, dates etc)

Rice, Boiled potatoes, boiled chicken, some fruits.