NekromanticBJJ
05-16-2009, 09:20 AM
I primarly train in BJJ, And Muay thai. I'm looking to get a bit stronger and more explosive
Here is the 12 week program. This is just a sample of week 1
http://www.deepsquatter.com/strength/archives/cissek1.htm
Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12
Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3
Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters
Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3
Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12
Here is the 12 week program. This is just a sample of week 1
http://www.deepsquatter.com/strength/archives/cissek1.htm
Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12
Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3
Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters
Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3
Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12