10-week BJJ strength and conditioning

Tools used

• create_week
• create_workout
• add_exercise
• create_note
• get_user_preferences
• get_current_week

Procedure

Procedure

1. Phase 1: Accumulation (Weeks 1–4)

   • Create 4 weeks of training using create_week.
   • In each week, create two workout sessions (Day A and Day B) using create_workout.
   • Day A (Posterior/Pull):
     • Deadlift (Conventional/RDL): 3–5 sets × 3–5 reps. Note: "Push the floor away; squeeze oranges in armpits."
     • Weighted Pull-Up: 3 sets × 5–8 reps. Note: "Drive elbows toward hips."
     • Kettlebell Row: 3 sets × 8–10 reps. Note: "Pull weight to hip."
     • Hanging Leg Raise: 3 sets × 10–12 reps. Note: "Curl pelvis toward ribs."
     • Grip Hangs: 3 sets × Max Time. Note: "Crush the bar."
   • Day B (Anterior/Push):
     • Front Squat: 3–5 sets × 3–5 reps. Note: "Elbows high; vertical torso."
     • Overhead Press: 3 sets × 5–8 reps. Note: "Squeeze glutes; punch ceiling."
     • Floor Press/Pushup: 3 sets × 8–10 reps. Note: "Mimics pushing off an opponent."
     • Turkish Get-Up: 3 sets × 1 rep per side. Note: "Move with control."
     • Kettlebell Swings: 3 sets × 15–20 reps. Note: "Snap hips; horizontal power."
   • Program linear progression: Increase load by 2.5%–5% weekly at RPE 6–8.

2. Phase 2: Recovery/Deload (Week 5)

   • Create Week 5 with 50% of the usual set volume.
   • Reduce intensity (RPE 4–5) and reduce load by 30%.
   • Add a note using create_note regarding "Supercompensation" and CNS recovery.

3. Phase 3: Intensification (Weeks 6–9)

   • Create 4 weeks using high load/low reps.
   • Target RPE 8–9.
   • Maintain the same exercise selection from Phase 1 but prioritize maximal strength and power.
   • Continue the 2.5%–5% load progression from the Week 4 baseline.

4. Phase 4: Taper (Week 10)

   • Create Week 10 with very low volume.
   • Keep intensity moderate (RPE 6–7) to ensure peak readiness for BJJ training.

5. Operational Setup

   • Check get_user_preferences for existing equipment (Kettlebells, Barbells).
   • Use add_exercise to populate the specific BJJ-informed cues for every movement pattern.
   • Use create_note to provide the "Warm-up" instructions: 5-10 mins dynamic mobility including prying squats, halos, and bird-dogs.