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183
184 <div class="ff3" style="font-size:308px">
185 <span class=a style="left:296px;top:695px;letter-spacing:3px;color:#231f20">S<span
class=l7>tr<span class=l11>e<span class=l6>n<span class=l6>g<span class=l6>t<span class=l6>h<span
class=w style="width:58px"></span>a<span class=l7>nd<span class=w style="width:52px">
</span>C<span class=l6>o<span class=l7>n<span class=l6>di<span class=l11>t<span class=l6>i<span
class=l6>o<span class=l6>n<span class=l6>i<span class=l6>n<span class=l6>g</span></span></span>
</span></span></span></span></span></span></span></span></span></span></span></span></span>
</span></span><span class=a style="left:296px;top:1003px;word-spacing:23px;letter-
spacing:-1px;color:#231f20">for Brazilian Jiu-jitsu</span></div>
187 <span class=a style="left:296px;top:1367px;word-spacing:1px;letter-
spacing:1px;color:#231f20">Nathaniel Brian Jones, PhD, CSCS</span></div>
189 <span class=a style="left:1457px;top:1364px;color:#231f20">1</span></div>
spacing:1px;color:#231f20">and Elizabeth Ledford, MS, CSCS</span></div>
193
<span class=a style="left:2650px;top:1364px;color:#231f20">2</span><span class=a
style="left:296px;top:1449px;color:#231f20">1</span></div>
195 <span class=a style="left:326px;top:1452px;letter-spacing:1px;color:#231f20">Kinesi<span
class=l6>ology and <span class=w10></span>Healt<span class=l6>h <span class=w9>
</span>Studies<span class=l7>, <span class=w9></span>Georg<span class=l6>etown College,
Georgetown<span class=l6>, <span class=w9></span>Kentuc<span class=l6>ky; <span class=w6>
</span>and</span></span></span></span></span></span></span></div>
197 <span class=a style="left:3068px;top:1449px;color:#231f20"> <span class=w10></span>2</span></div>
spacing:1px;color:#231f20">Health and Sport Sciences,</span><span class=a
style="left:296px;top:1537px;word-spacing:9px;color:#231f20">University of Louisville,
Louisville, Kentucky</span><span class=a style="left:296px;top:1706px;word-spacing:-1px;letter-
spacing:1px;color:#231f20">Supple<span class=l6>mental dig<span class=l6>ital cont<span
class=l6>ent is<span class=w style="width:15px"></span>avai<span class=l6>lable for th<span
class=l6>is articl<span class=l6>e. Direct<span class=w11></span>URL citati<span class=l6>ons
appe<span class=l6>ar in<span class=w style="width:15px"></span>the printed<span class=w11>
</span>text and are<span class=w12></span>provi<span class=l6>ded</span></span></span></span>
</span></span></span></span></span></span><span class=a style="left:296px;top:1790px;word-
spacing:3px;letter-spacing:1px;color:#231f20">in the HTML and PDF versions of this article on the
journals Web site (www.nsca-scj.com).</span></div>
201 <span class=a style="left:296px;top:2123px;letter-spacing:6px;color:#005699">S U M M A R Y</span>
</div>
spacing:1px;color:#005699">BRAZILIAN JIU-JITSU IS A GRAP-</span><span class=a
style="left:342px;top:2356px;word-spacing:1px;letter-spacing:1px;color:#005699">PLING SPORT THAT
COMBINES</span><span class=a style="left:342px;top:2449px;word-spacing:1px;letter-
spacing:1px;color:#005699">ASPECTS OF WRESTLING AND</span><span class=a
style="left:342px;top:2541px;word-spacing:4px;letter-spacing:1px;color:#005699">JUDO AS WELL AS
ITS OWN</span><span class=a style="left:342px;top:2633px;word-spacing:9px;color:#005699">SPECIFIC
TECHNIQUES. THIS</span><span class=a style="left:342px;top:2725px;word-spacing:1px;letter-
spacing:1px;color:#005699">ARTICLE DISCUSSES HOW TO</span><span class=a
style="left:342px;top:2817px;word-spacing:9px;color:#005699">DESIGN AN APPROPRIATE</span><span
class=a style="left:342px;top:2910px;word-spacing:9px;color:#005699">STRENGTH AND
CONDITIONING</span><span class=a style="left:342px;top:3002px;word-spacing:3px;letter-
spacing:1px;color:#005699">PROGRAM FOR THE SPORT.</span><span class=a
style="left:342px;top:3094px;word-spacing:2px;letter-spacing:1px;color:#005699">IT COVERS THE
STRENGTH,</span><span class=a style="left:342px;top:3186px;word-spacing:8px;color:#005699">POWER,
ENDURANCE, AND</span><span class=a style="left:342px;top:3279px;word-spacing:2px;letter-
spacing:1px;color:#005699">FLEXIBILITY NEEDS OF THE JIU-</span><span class=a
style="left:342px;top:3371px;word-spacing:1px;letter-spacing:1px;color:#005699">JITSU ATHLETE AND
INJURY</span><span class=a style="left:342px;top:3463px;color:#005699">PREVENTION.</span></div>
205 <span class=a style="left:296px;top:3780px;color:#005699">B</span></div>
spacing:2px;color:#231f20">razilian jiu-jitsu (BJJ) is a com-</span><span class=a
style="left:492px;top:3857px;word-spacing:9px;letter-spacing:2px;color:#231f20">pet<span
class=l8>itiv<span class=l7>e <span class=w style="width:17px"></span>spo<span class=l6>rt <span
class=w style="width:16px"></span>and <span class=w style="width:13px"></span>sel<span
class=l6>f-d<span class=l7>efe<span class=l7>nse</span></span></span></span></span></span></span>
<span class=a style="left:492px;top:3945px;word-spacing:5px;letter-spacing:1px;color:#231f20">art
based on taking your oppo-</span><span class=a style="left:296px;top:4033px;word-
spacing:11px;letter-spacing:2px;color:#231f20">nen<span class=l8>t <span class=w12></span>to
<span class=w9></span>the <span class=w7></span>gro<span class=l7>und<span class=l7>, <span
class=w12></span>ach<span class=l7>iev<span class=l6>ing <span class=w7></span>pos<span
class=l7>i-</span></span></span></span></span></span></span><span class=a
style="left:296px;top:4122px;word-spacing:23px;letter-spacing:3px;color:#231f20">ti<span
class=l6>on<span class=l7>al <span class=w style="width:17px"></span>co<span class=l7>nt<span
class=l6>ro<span class=l7>l, <span class=w style="width:18px"></span>an<span class=l7>d <span
class=w style="width:21px"></span>ap<span class=l7>pl<span class=l7>yi<span class=l6>ng <span
class=w style="width:17px"></span>jo<span class=l7>in<span class=l6>t</span></span></span></span>
</span></span></span></span></span></span></span></span><span class=a
style="left:296px;top:4210px;word-spacing:3px;letter-spacing:1px;color:#231f20">locks or
strangles. This art has gained</span><span class=a style="left:296px;top:4298px;word-
spacing:15px;letter-spacing:2px;color:#231f20">inc<span class=l7>rea<span class=l7>sin<span
class=l6>g <span class=w style="width:14px"></span>pop<span class=l7>ula<span class=l6>rit<span
class=l7>y <span class=w style="width:15px"></span>in <span class=w12></span>the <span class=w10>
</span>Uni<span class=l6>ted</span></span></span></span></span></span></span></span><span class=a
style="left:296px;top:4387px;word-spacing:6px;letter-spacing:2px;color:#231f20">States since it
was showcased in the</span><span class=a style="left:296px;top:4475px;word-spacing:2px;letter-
spacing:1px;color:#231f20">rst Ultimate Fighting Championship</span><span class=a
style="left:296px;top:4563px;letter-spacing:1px;color:#231f20">in 1993. After the success of BJJ
in this</span><span class=a style="left:296px;top:4652px;word-spacing:4px;letter-
spacing:1px;color:#231f20">mixed martial arts event, the number</span><span class=a
style="left:296px;top:4741px;word-spacing:2px;color:#231f20">of practitioners increased
dramatically.</span><span class=a style="left:296px;top:4829px;word-spacing:6px;letter-
spacing:1px;color:#231f20">Today, numerous BJJ and submission</span><span class=a
style="left:296px;top:4917px;word-spacing:2px;color:#231f20">grappling tournaments are held
world-</span><span class=a style="left:296px;top:5006px;word-spacing:5px;color:#231f20">wide
every year.</span><span class=a style="left:296px;top:5125px;word-spacing:12px;letter-
spacing:3px;color:#231f20">Be<span class=l7>ca<span class=l7>us<span class=l6>e <span class=w12>
</span>of <span class=w8></span>th<span class=l6>e <span class=w11></span>ab<span
class=l7>se<span class=l6>nc<span class=l7>e <span class=w12></span>of <span class=w8></span>a
<span class=w11></span>sin<span class=l9>gl<span class=l6>e</span></span></span></span></span>
</span></span></span></span></span><span class=a style="left:296px;top:5213px;letter-
spacing:1px;color:#231f20">governing body for BJJ competition in</span><span class=a
style="left:296px;top:5301px;word-spacing:5px;letter-spacing:2px;color:#231f20">the United
States, the rules can vary</span><span class=a style="left:296px;top:5390px;word-
spacing:9px;letter-spacing:1px;color:#231f20">amon<span class=l6>g <span class=w12>
</span>tourn<span class=l7>amen<span class=l6>ts. <span class=w12></span>Gene<span
class=l6>rally<span class=l6>, <span class=w12></span>each</span></span></span></span></span>
</span><span class=a style="left:296px;top:5478px;word-spacing:1px;letter-
spacing:1px;color:#231f20">match is 45 minutes in duration with</span><span class=a
style="left:296px;top:5567px;word-spacing:12px;letter-spacing:2px;color:#231f20">som<span
class=l7>e <span class=w style="width:20px"></span>tou<span class=l7>rna<span class=l7>men<span
class=l7>ts <span class=w style="width:19px"></span>all<span class=l6>owi<span class=l7>ng <span
class=w style="width:18px"></span>sli<span class=l6>ght<span class=l6>ly</span></span></span>
spacing:6px;letter-spacing:1px;color:#231f20">more time for advanced competitors.</span><span
class=a style="left:1610px;top:2217px;word-spacing:3px;letter-spacing:1px;color:#231f20">The
athletes are divided according to</span><span class=a style="left:1610px;top:2305px;word-
spacing:6px;letter-spacing:1px;color:#231f20">sex, age, weight, and skill level. Sepa-</span>
<span class=a style="left:1610px;top:2393px;word-spacing:23px;letter-
spacing:4px;color:#231f20">ra<span class=l9>te <span class=w style="width:14px"></span>di<span
class=l8>vi<span class=l8>si<span class=l7>on<span class=l9>s <span class=w style="width:19px">
</span>ar<span class=l9>e <span class=w style="width:18px"></span>he<span class=l8>ld <span
class=w style="width:14px"></span>fo<span class=l9>r <span class=w style="width:18px">
</span>th<span class=l8>os<span class=l8>e</span></span></span></span></span></span></span>
</span></span></span></span><span class=a style="left:1610px;top:2482px;word-spacing:6px;letter-
spacing:1px;color:#231f20">competing with a gi (jacket, belt, and</span><span class=a
style="left:1610px;top:2570px;word-spacing:-1px;letter-spacing:1px;color:#231f20">pant<span
class=l6>s) <span class=w7></span>and without the <span class=w7></span>gi <span class=w6></span>
(t-shir<span class=l6>t/rash</span></span></span><span class=a
style="left:1610px;top:2658px;word-spacing:2px;letter-spacing:1px;color:#231f20">guard and shorts
or wrestling singlet).</span><span class=a style="left:1610px;top:2747px;word-
spacing:14px;letter-spacing:1px;color:#231f20">T<span class=l7>ypica<span class=l7>lly, <span
class=w12></span>tourn<span class=l6>amen<span class=l6>ts <span class=w style="width:14px">
</span>are <span class=w11></span>arran<span class=l7>ged</span></span></span></span></span>
spacing:1px;color:#231f20">in single elimination format so that to</span><span class=a
style="left:1610px;top:2923px;word-spacing:15px;letter-spacing:4px;color:#231f20">wi<span
class=l8>n <span class=w style="width:18px"></span>th<span class=l8>e <span class=w
style="width:17px"></span>at<span class=l9>hl<span class=l8>et<span class=l8>e <span class=w
style="width:17px"></span>ma<span class=l8>y <span class=w style="width:17px"></span>ha<span
class=l8>ve <span class=w style="width:13px"></span>se<span class=l8>ve<span class=l9>ra<span
class=l8>l</span></span></span></span></span></span></span></span></span></span></span><span
class=a style="left:1610px;top:3012px;word-spacing:1px;letter-spacing:1px;color:#231f20">matches
with a break of 515 minutes</span><span class=a
style="left:1610px;top:3100px;color:#231f20">between.</span><span class=a
style="left:1610px;top:3219px;word-spacing:5px;color:#231f20">Points are awarded for takedowns
and</span><span class=a style="left:1610px;top:3308px;word-spacing:6px;color:#231f20">for
achieving various control positions</span><span class=a style="left:1610px;top:3396px;word-
spacing:7px;letter-spacing:3px;color:#231f20">on <span class=w6></span>th<span class=l7>e <span
class=w10></span>ma<span class=l7>t. <span class=w6></span>If <span class=w7></span>a <span
class=w9></span>su<span class=l6>bm<span class=l6>iss<span class=l8>io<span class=l6>n <span
class=w9></span>lo<span class=l6>ck or</span></span></span></span></span></span></span></span>
spacing:2px;color:#231f20">strangle is secured and one ghter is</span><span class=a
style="left:1610px;top:3573px;color:#231f20">forced to submit by tapping out, then</span>
spacing:1px;color:#231f20">the other ghter wins immediately. In</span><span class=a
style="left:1610px;top:3750px;word-spacing:5px;letter-spacing:1px;color:#231f20">the event no one
submits, the winner</span><span class=a style="left:1610px;top:3838px;word-spacing:7px;letter-
spacing:1px;color:#231f20">is the athlete with the most points at</span><span class=a
style="left:1610px;top:3927px;word-spacing:7px;letter-spacing:2px;color:#231f20">the end of the
match. Ties are dealt</span><span class=a style="left:1610px;top:4015px;word-spacing:14px;letter-
spacing:2px;color:#231f20">wit<span class=l6>h <span class=w style="width:17px"></span>dif<span
class=l7>fer<span class=l7>ent<span class=l7>ly <span class=w style="width:15px"></span>at <span
class=w style="width:14px"></span>dif<span class=l7>fer<span class=l7>ent <span class=w12>
</span>tou<span class=l6>rna<span class=l8>-</span></span></span></span></span></span></span>
spacing:2px;color:#231f20">men<span class=l7>ts. <span class=w11></span>Som<span
class=l7>eti<span class=l7>mes <span class=w10></span>jud<span class=l6>ges <span class=w10>
</span>wil<span class=l6>l <span class=w style="width:14px"></span>bre<span class=l6>ak </span>
spacing:2px;letter-spacing:1px;color:#231f20">the tie with a system of advantages to</span><span
class=a style="left:1610px;top:4280px;letter-spacing:1px;color:#231f20">give the match to the
competitor who</span><span class=a style="left:1610px;top:4368px;word-spacing:16px;letter-
spacing:2px;color:#231f20">was <span class=w11></span>mor<span class=l7>e <span class=w
style="width:14px"></span>agg<span class=l7>res<span class=l7>sive <span class=w9></span>or <span
class=w12></span>tec<span class=l7>hni<span class=l6>cal<span class=l7>ly</span></span></span>
spacing:2px;color:#231f20">sound, and in other cases, there will</span><span class=a
style="left:1610px;top:4545px;word-spacing:7px;color:#231f20">be an overtime period.</span></div>
209 <span class=a style="left:1610px;top:4770px;word-spacing:2px;color:#005699">NEED ANALYSIS</span>
</div>
spacing:3px;color:#231f20">Pro<span class=l7>per <span class=w style="width:14px">
</span>stre<span class=l8>ngt<span class=l7>h <span class=w style="width:19px"></span>and <span
class=w style="width:14px"></span>con<span class=l8>dit<span class=l6>ion<span
class=l6>ing </span></span></span></span></span></span></span><span class=a
style="left:1610px;top:4948px;word-spacing:19px;letter-spacing:4px;color:#231f20">pr<span
class=l7>og<span class=l6>ra<span class=l7>mm<span class=l6>in<span class=l6>g <span class=w
style="width:17px"></span>fo<span class=l7>r <span class=w style="width:18px"></span>an<span
class=l8>y <span class=w style="width:18px"></span>sp<span class=l6>or<span class=l7>t <span
class=w style="width:18px"></span>mu<span class=l6>st</span></span></span></span></span></span>
</span></span></span></span></span><span class=a style="left:1610px;top:5037px;word-
spacing:4px;letter-spacing:3px;color:#231f20">begin with an analysis of needs. An</span><span
class=a style="left:1610px;top:5125px;word-spacing:4px;letter-spacing:1px;color:#231f20">analysis
of needs is the determination</span><span class=a style="left:1610px;top:5213px;word-
spacing:15px;letter-spacing:2px;color:#231f20">of <span class=w7></span>the <span class=w7>
</span>physi<span class=l6>cal <span class=w6></span>attri<span class=l6>butes necessary</span>
spacing:3px;color:#231f20">for an athlete to excel in his or her</span><span class=a
style="left:1610px;top:5390px;word-spacing:12px;letter-spacing:3px;color:#231f20">giv<span
class=l6>en <span class=w6></span>spo<span class=l7>rt <span class=w6></span>(16<span class=l7>).
<span class=w8></span>BJJ <span class=w9></span>is <span class=w7></span>a <span class=w9>
</span>rel<span class=l7>ati<span class=l6>vel<span class=l7>y</span></span></span></span></span>
spacing:1px;color:#231f20">new sport, and consequently, there is</span><span class=a
style="left:1610px;top:5567px;word-spacing:8px;letter-spacing:1px;color:#231f20">almost no
scientic literature dealing </span><span class=a style="left:2924px;top:2128px;word-
spacing:-2px;letter-spacing:1px;color:#231f20">directly with jiu-jitsu athletes. Because</span>
<span class=a style="left:2924px;top:2217px;word-spacing:5px;letter-spacing:1px;color:#231f20">of
the similarities between the sports,</span><span class=a style="left:2924px;top:2305px;word-
spacing:31px;letter-spacing:4px;color:#231f20">st<span class=l6>ud<span class=l6>ie<span
class=l7>s <span class=w style="width:27px"></span>ex<span class=l6>am<span class=l7>in<span
class=l6>in<span class=l7>g <span class=w style="width:26px"></span>wr<span class=l6>es<span
class=l6>tl<span class=l6>in<span class=l7>g <span class=w style="width:26px"></span>an<span
class=l7>d</span></span></span></span></span></span></span></span></span></span></span></span>
</span><span class=a style="left:2909px;top:2393px;color:#231f20"> judo <span class=w
style="width:16px"></span>can, <span class=w style="width:15px"></span>in <span class=w
style="width:15px"></span>many <span class=w style="width:15px"></span>cases, <span class=w
style="width:18px"></span>be <span class=w style="width:15px"></span>extrapo-</span><span class=a
style="left:2924px;top:2482px;word-spacing:3px;letter-spacing:3px;color:#231f20">lated to BJJ
(4,12). The needs of BJJ</span><span class=a style="left:2924px;top:2570px;word-
spacing:4px;letter-spacing:2px;color:#231f20">athletes regarding injury prevention,</span><span
class=a style="left:2924px;top:2658px;word-spacing:13px;letter-
spacing:3px;color:#231f20">str<span class=l6>eng<span class=l7>th, <span class=w
style="width:16px"></span>pow<span class=l7>er, <span class=w style="width:16px"></span>con<span
class=l7>dit<span class=l7>ion<span class=l6>ing<span class=l7>, <span class=w
style="width:21px"></span>and</span></span></span></span></span></span></span></span><span
spacing:1px;color:#231f20">exibility are covered in the following </span><span class=a
style="left:2924px;top:2835px;letter-spacing:1px;color:#231f20">sections.</span></div>
213 <span class=a style="left:2924px;top:3036px;color:#005699">INJURY PREVENTION</span></div>
spacing:1px;color:#231f20">Although no direct research has been</span><span class=a
style="left:2924px;top:3214px;word-spacing:5px;letter-spacing:2px;color:#231f20">performed on
BJJ, analysis of similar</span><span class=a style="left:2924px;top:3302px;word-
spacing:5px;letter-spacing:1px;color:#231f20">sports, such as wrestling, suggest that</span><span
class=a style="left:2924px;top:3390px;word-spacing:3px;letter-spacing:1px;color:#231f20">the most
likely areas for injury during </span><span class=a style="left:2924px;top:3479px;word-
spacing:5px;color:#231f20">training and competition are the neck,</span><span class=a
style="left:2924px;top:3568px;color:#231f20">shoulders, elbows, and knees (8,11). All</span><span
class=a style="left:2924px;top:3656px;word-spacing:3px;color:#231f20">training programs for this
sport should</span><span class=a style="left:2924px;top:3744px;word-spacing:9px;letter-
spacing:2px;color:#231f20">add<span class=l7>res<span class=l7>s <span class=w12></span>thi<span
class=l6>s <span class=w12></span>issu<span class=l7>e <span class=w10></span>by <span class=w9>
</span>pro<span class=l8>vid<span class=l6>ing <span class=w7></span>ade-</span></span></span>
spacing:2px;color:#231f20">qua<span class=l7>te <span class=w9></span>str<span class=l6>eng<span
class=l7>th <span class=w8></span>and <span class=w6></span>ran<span class=l7>ge <span class=w7>
</span>of <span class=w9></span>mot<span class=l7>ion</span></span></span></span></span></span>
spacing:1px;color:#231f20">work for these areas. Although basic</span><span class=a
style="left:2924px;top:4009px;word-spacing:3px;letter-spacing:1px;color:#231f20">lifts, such as
presses, pulls, and squats,</span><span class=a style="left:2924px;top:4098px;word-
spacing:18px;letter-spacing:1px;color:#231f20">will <span class=w9></span>provi<span class=l6>de
<span class=w9></span>suppo<span class=l6>rting <span class=w7></span>muscu<span
class=l6>latur<span class=l6>e</span></span></span></span></span><span class=a
style="left:2924px;top:4186px;word-spacing:19px;letter-spacing:5px;color:#231f20">fo<span
class=l11>r <span class=w style="width:21px"></span>t<span class=l6>he <span class=w
style="width:16px"></span>e<span class=l6>lb<span class=l9>o<span class=l6>ws <span class=w
style="width:15px"></span>an<span class=l11>d <span class=w style="width:21px"></span>k<span
class=l6>ne<span class=l11>e<span class=l6>s, <span class=w style="width:17px"></span>so<span
class=l10>m<span class=l6>e</span></span></span></span></span></span></span></span></span></span>
spacing:3px;color:#231f20">ad<span class=l7>di<span class=l6>ti<span class=l6>on<span class=l7>al
<span class=w style="width:16px"></span>sp<span class=l6>ec<span class=l7>i<span class=l6>c
<span class=w style="width:19px"></span>wo<span class=l7>rk <span class=w style="width:16px">
</span>sho<span class=l9>ul<span class=l6>d <span class=w style="width:19px"></span>be</span>
</span></span></span></span></span></span></span></span></span></span><span class=a
style="left:2924px;top:4363px;word-spacing:17px;letter-spacing:4px;color:#231f20">ad<span
class=l9>de<span class=l9>d <span class=w style="width:18px"></span>fo<span class=l9>r <span
class=w style="width:18px"></span>th<span class=l8>e <span class=w style="width:17px">
</span>ne<span class=l10>ck <span class=w style="width:14px"></span>an<span class=l9>d <span
class=w style="width:17px"></span>sh<span class=l8>ou<span class=l8>ld<span class=l9>er</span>
</span></span></span></span></span></span></span></span></span><span class=a
style="left:2924px;top:4451px;word-spacing:19px;letter-spacing:1px;color:#231f20">comp<span
class=l6>lex. <span class=w9></span>Examp<span class=l6>les <span class=w9></span>of <span
class=w10></span>suppl<span class=l6>emen<span class=l6>tal</span></span></span></span></span>
spacing:2px;color:#231f20">nec<span class=l8>k <span class=w style="width:14px"></span>wor<span
class=l7>k <span class=w style="width:14px"></span>inc<span class=l7>lud<span class=l7>e <span
class=w style="width:14px"></span>man<span class=l7>ual <span class=w10></span>par<span
class=l8>tne<span class=l7>r</span></span></span></span></span></span></span></span><span class=a
style="left:2924px;top:4628px;word-spacing:15px;letter-spacing:2px;color:#231f20">res<span
class=l6>ist<span class=l6>anc<span class=l7>e, <span class=w style="width:13px"></span>hea<span
class=l7>d <span class=w style="width:15px"></span>str<span class=l6>aps<span class=l7>, <span
class=w style="width:16px"></span>4-w<span class=l6>ay <span class=w12></span>nec<span
class=l8>k </span></span></span></span></span></span></span></span></span><span class=a
style="left:2924px;top:4716px;word-spacing:3px;color:#231f20">machines, neck bridging, and
exercises</span><span class=a style="left:2924px;top:4805px;word-spacing:6px;letter-
spacing:1px;color:#231f20">like shrugs that involve the trapezius.</span><span class=a
style="left:2924px;top:4893px;word-spacing:19px;letter-spacing:3px;color:#231f20">F<span
class=l8>or <span class=w12></span>th<span class=l6>e <span class=w style="width:15px">
</span>sh<span class=l6>ou<span class=l6>ld<span class=l6>er<span class=l7>, <span class=w
style="width:16px"></span>th<span class=l7>er<span class=l6>e <span class=w style="width:15px">
</span>ar<span class=l7>e <span class=w style="width:15px"></span>ma<span class=l7>ny</span>
style="left:2924px;top:4982px;word-spacing:17px;letter-spacing:3px;color:#231f20">va<span
class=l6>ri<span class=l6>at<span class=l7>io<span class=l6>ns <span class=w style="width:18px">
</span>of <span class=w style="width:18px"></span>in<span class=l6>te<span class=l7>rn<span
class=l7>al <span class=w style="width:18px"></span>an<span class=l7>d <span class=w
style="width:21px"></span>ex<span class=l6>te<span class=l7>rn<span class=l7>al</span></span>
style="left:2924px;top:5070px;word-spacing:14px;letter-spacing:1px;color:#231f20">rotat<span
class=l7>ion <span class=w6></span>exerc<span class=l7>ises <span class=w6></span>using bands,
<span class=w7></span>cable</span></span></span><span class=a style="left:2924px;top:5158px;word-
spacing:7px;color:#231f20">machines, and dumbbells.</span></div>
spacing:9px;color:#231f20">KEY WORDS:</span></div>
219 <span class=a style="left:2940px;top:5426px;color:#231f20"> juj<span class=l6>itsu<span
class=l7>; <span class=w7></span>jiu<span class=l6>-jit<span class=l7>su; judo; grap<span
class=l7>pli<span class=l6>ng; mart<span class=l6>ial</span></span></span></span></span></span>
spacing:-2px;color:#231f20">arts; wrestling </span></div>
spacing:15px;color:#005699">V<span class=l style="margin-left:-15px">O<span class=l
style="margin-left:-16px">L<span class=l style="margin-left:-15px">U<span class=l style="margin-
left:-14px">M<span class=l style="margin-left:-15px">E <span class=l style="margin-
left:-69px">3<span class=l style="margin-left:-15px">4 <span class=l style="margin-left:-54px">|
<span class=l style="margin-left:-54px">N<span class=l style="margin-left:-15px">U<span class=l
style="margin-left:-15px">M<span class=l style="margin-left:-14px">B<span class=l style="margin-
left:-15px">E<span class=l style="margin-left:-15px">R <span class=l style="margin-left:-69px">2
<span class=l style="margin-left:-55px">| <span class=l style="margin-left:-53px">A<span class=l
style="margin-left:-14px">P<span class=l style="margin-left:-14px">R<span class=l style="margin-
left:-14px">I<span class=l style="margin-left:-14px">L <span class=l style="margin-
left:-69px">2<span class=l style="margin-left:-14px">0<span class=l style="margin-
left:-14px">1<span class=l style="margin-left:-13px">2 <span class=w style="width:807px">
</span>C<span class=l style="margin-left:-15px">o<span class=l style="margin-left:-14px">p<span
class=l style="margin-left:-15px">y<span class=l style="margin-left:-14px">r<span class=l
style="margin-left:-14px">i<span class=l style="margin-left:-14px">g<span class=l style="margin-
left:-15px">h<span class=l style="margin-left:-15px">t</span></span></span></span></span></span>
</span></span></div>
223 <span class=a style="left:2744px;top:5845px;color:#005699"> </span></div>
spacing:1px;color:#005699"> National Strength and Conditioning Association</span></div>
227 <span class=a style="left:294px;top:5825px;color:#ffffff">60</span></div>
228 </div>
229 </div>
230 <div class=image_layer style="z-index: 1">
231 <div class=ie_fix>
232 <img class="absimg" style="left:-262px;top:401px;width:862px;height:302px;clip:rect(52px 322px
301px 320px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/1-a29b0697fc.jpg"/>
233 <img class="absimg" style="left:583px;top:1012px;width:862px;height:302px;clip:rect(52px 318px
111px 1px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/1-a29b0697fc.jpg"/>
234 <img class="absimg" style="left:-1px;top:1156px;width:862px;height:302px;clip:rect(1px 861px 50px
1px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/1-a29b0697fc.jpg"/>
235 </div>
236 </div>
237 </div>
238
239
240
241 <div class="b_tl"></div>
242 <div class="b_tr"></div>
243
<div class="b_br"></div>
244 <div class="b_bl"></div>
245 <div class="b_t"></div>
246 <div class="b_r"></div>
247 <div class="b_b"></div>
248 <div class="b_l"></div>
249
250 </div>
251
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278 <div class="newpage" id="page2" style="width: 901px; height:1208px">
280
spacing:5px;color:#231f20">In<span class=l7>ju<span class=l6>ry <span class=w style="width:16px">
</span>pr<span class=l7>ev<span class=l7>en<span class=l7>ti<span class=l6>on <span class=w
style="width:15px"></span>wo<span class=l7>rk <span class=w style="width:16px"></span>do<span
class=l7>es <span class=w style="width:16px"></span>no<span class=l8>t</span></span></span>
</span></span></span></span></span></span></span><span class=a style="left:417px;top:3534px;word-
spacing:12px;letter-spacing:5px;color:#231f20">re<span class=l6>qu<span class=l7>ir<span
class=l6>e <span class=w style="width:14px"></span>a <span class=w style="width:15px">
</span>hi<span class=l6>gh <span class=w11></span>vo<span class=l7>lu<span class=l6>me <span
class=w11></span>or <span class=w11></span>sp<span class=l6>ec<span class=l7>ia<span
class=l7>l</span></span></span></span></span></span></span></span></span></span><span class=a
style="left:417px;top:3623px;word-spacing:2px;letter-spacing:2px;color:#231f20">day. Incorporate
these exercises into</span><span class=a style="left:417px;top:3711px;word-spacing:1px;letter-
spacing:2px;color:#231f20">the warm-up routine, pair them with</span><span class=a
style="left:417px;top:3799px;word-spacing:6px;letter-spacing:3px;color:#231f20">primary exercises
during the work-</span><span class=a style="left:417px;top:3888px;word-spacing:7px;letter-
spacing:6px;color:#231f20">ou<span class=l8>t, <span class=w7></span>or <span class=w8>
</span>pl<span class=l9>ac<span class=l9>e <span class=w11></span>th<span class=l8>em <span
class=w7></span>at <span class=w7></span>th<span class=l8>e <span class=w11></span>en<span
class=l9>d <span class=w11></span>of </span></span></span></span></span></span></span><span
class=a style="left:417px;top:3976px;word-spacing:3px;letter-spacing:2px;color:#231f20">the
training session (Table 1). When</span><span class=a style="left:417px;top:4064px;word-
spacing:19px;letter-spacing:5px;color:#231f20">usi<span class=l8>ng <span class=w
style="width:14px"></span>th<span class=l6>es<span class=l6>e <span class=w style="width:18px">
</span>ex<span class=l7>er<span class=l6>ci<span class=l7>se<span class=l6>s <span class=w
style="width:19px"></span>du<span class=l7>ri<span class=l6>ng <span class=w style="width:15px">
</span>th<span class=l6>e</span></span></span></span></span></span></span></span></span></span>
spacing:5px;color:#231f20">wa<span class=l7>rm<span class=l6>-u<span class=l6>p, <span class=w9>
</span>ma<span class=l6>ke <span class=w9></span>su<span class=l6>re <span class=w9></span>to
<span class=w10></span>ke<span class=l7>ep <span class=w9></span>th<span class=l6>e</span></span>
spacing:13px;letter-spacing:4px;color:#231f20">vol<span class=l6>ume <span class=w8></span>and
<span class=w8></span>int<span class=l6>ens<span class=l7>ity <span class=w8></span>low <span
class=w9></span>eno<span class=l8>ugh</span></span></span></span></span><span class=a
style="left:417px;top:4329px;word-spacing:9px;letter-spacing:3px;color:#231f20">not to fatigue
the stabilizer muscle</span><span class=a style="left:417px;top:4418px;word-spacing:17px;letter-
spacing:5px;color:#231f20">gr<span class=l6>ou<span class=l7>ps <span class=w style="width:23px">
</span>du<span class=l6>ri<span class=l6>ng <span class=w style="width:22px"></span>th<span
class=l6>e <span class=w style="width:26px"></span>hi<span class=l6>gh<span class=l6>-i<span
class=l6>nt<span class=l6>en<span class=l8>sit<span class=l8>y</span></span></span></span></span>
</span></span></span></span></span></span></span><span class=a style="left:417px;top:4507px;word-
spacing:9px;letter-spacing:3px;color:#231f20">work to follow. Indian club swings</span><span
class=a style="left:417px;top:4595px;word-spacing:17px;letter-spacing:4px;color:#231f20">or <span
class=w12></span>lig<span class=l6>ht <span class=w12></span>ket<span class=l7>tle<span
class=l7>bel<span class=l6>l <span class=w style="width:15px"></span>exe<span class=l8>rci<span
class=l6>ses <span class=w10></span>mak<span class=l8>e</span></span></span></span></span></span>
spacing:4px;color:#231f20">gre<span class=l7>at <span class=w12></span>sho<span class=l7>uld<span
class=l6>er <span class=w11></span>wor<span class=l7>k <span class=w style="width:14px">
</span>bef<span class=l7>ore <span class=w9></span>hea<span class=l7>vy</span></span></span>
spacing:4px;color:#231f20">lif<span class=l6>tin<span class=l6>g. <span class=w6></span>If <span
class=w7></span>you decid<span class=l8>e <span class=w9></span>to <span class=w6></span>pai<span
class=l7>r <span class=w9></span>the<span class=l7>m</span></span></span></span></span></span>
spacing:3px;color:#231f20">with primary lifts, choose exercises</span><span class=a
style="left:417px;top:4948px;word-spacing:18px;letter-spacing:6px;color:#231f20">th<span
class=l8>at <span class=w style="width:14px"></span>wi<span class=l9>ll <span class=w
style="width:15px"></span>no<span class=l9>t <span class=w style="width:18px"></span>in<span
class=l8>te<span class=l9>rf<span class=l8>er<span class=l9>e <span class=w style="width:18px">
</span>wi<span class=l8>th <span class=w style="width:14px"></span>th<span class=l8>e</span>
style="left:417px;top:5037px;word-spacing:19px;letter-spacing:4px;color:#231f20">per<span
class=l7>for<span class=l7>man<span class=l8>ce <span class=w12></span>of <span class=w11>
</span>the <span class=w10></span>pri<span class=l6>mar<span class=l7>y <span class=w
style="width:14px"></span>lif<span class=l6>ts.</span></span></span></span></span></span></span>
spacing:4px;color:#231f20">F<span class=l7>or <span class=w style="width:13px"></span>ins<span
class=l6>tan<span class=l8>ce, <span class=w10></span>use <span class=w11></span>nec<span
class=l8>k <span class=w style="width:15px"></span>ext<span class=l7>ens<span class=l7>ion<span
class=l6>s</span></span></span></span></span></span></span></span><span class=a
style="left:417px;top:5213px;word-spacing:15px;letter-spacing:4px;color:#231f20">bet<span
class=l7>wee<span class=l7>n <span class=w10></span>set<span class=l7>s <span class=w11></span>of
<span class=w8></span>bac<span class=l8>k <span class=w10></span>squ<span class=l6>ats<span
class=l6>. <span class=w10></span>Th<span class=l6>e</span></span></span></span></span></span>
</span></span><span class=a style="left:417px;top:5302px;word-spacing:-1px;letter-
spacing:2px;color:#231f20">best option may be to wait until all of </span><span class=a
style="left:417px;top:5390px;word-spacing:6px;letter-spacing:4px;color:#231f20">the <span
class=w9></span>hig<span class=l6>h-i<span class=l6>nte<span class=l7>nsi<span class=l6>ty <span
class=w11></span>wor<span class=l7>k <span class=w style="width:13px"></span>is <span class=w12>
</span>ni<span class=l6>she<span class=l6>d</span></span></span></span></span></span></span>
spacing:4px;color:#231f20">bef<span class=l7>ore <span class=w9></span>per<span class=l8>for<span
class=l7>min<span class=l6>g <span class=w style="width:13px"></span>the <span class=w9>
</span>inj<span class=l7>ury <span class=w9></span>pre-</span></span></span></span></span></span>
spacing:2px;color:#231f20">vention exercises.</span></div>
284 <span class=a style="left:1731px;top:707px;word-spacing:-1px;color:#005699">STRENGTH/POW<span
class=l6>ER <span class=w8></span>NEEDS</span></span></div>
spacing:1px;color:#231f20">Grappling involves a wide variety of </span><span class=a
style="left:1731px;top:886px;word-spacing:18px;letter-spacing:4px;color:#231f20">mo<span
class=l8>ve<span class=l9>me<span class=l9>nt<span class=l8>s <span class=w style="width:22px">
</span>an<span class=l9>d <span class=w style="width:22px"></span>al<span class=l8>l <span
class=w style="width:22px"></span>ma<span class=l9>jo<span class=l8>r <span class=w
style="width:22px"></span>mu<span class=l8>sc<span class=l9>le</span></span></span></span></span>
spacing:3px;letter-spacing:1px;color:#231f20">groups. Additionally, strength in vari-</span><span
class=a style="left:1731px;top:1063px;word-spacing:8px;letter-spacing:1px;color:#231f20">ous
types of contractions is required:</span><span class=a style="left:1731px;top:1152px;word-
spacing:12px;letter-spacing:2px;color:#231f20">hig<span class=l6>h <span class=w
style="width:14px"></span>vel<span class=l6>oci<span class=l7>ty, <span class=w10></span>pow<span
class=l7>er <span class=w12></span>for <span class=w9></span>tak<span class=l7>edo<span
class=l7>wns</span></span></span></span></span></span></span><span class=a
style="left:1731px;top:1241px;word-spacing:-1px;color:#231f20">and escapes, and slow or static
strength</span><span class=a style="left:1731px;top:1330px;word-spacing:16px;letter-
spacing:2px;color:#231f20">for <span class=w11></span>gri<span class=l7>ppi<span class=l7>ng,
<span class=w10></span>hol<span class=l6>din<span class=l7>g, <span class=w style="width:13px">
</span>and <span class=w10></span>ap<span class=l6>ply<span class=l6>ing </span></span></span>
spacing:1px;color:#231f20">submissi<span class=l6>on <span class=w10></span>tech<span
class=l6>nique<span class=l6>s. <span class=w11></span>This <span class=w7></span>stren<span
class=l6>gth</span></span></span></span></span><span class=a style="left:1731px;top:1508px;word-
spacing:13px;letter-spacing:2px;color:#231f20">tra<span class=l6>ini<span class=l6>ng <span
class=w11></span>mus<span class=l6>t <span class=w style="width:14px"></span>als<span class=l6>o
<span class=w style="width:13px"></span>be <span class=w12></span>acc<span class=l8>omp<span
class=l7>lish<span class=l7>ed</span></span></span></span></span></span></span></span><span
class=a style="left:1731px;top:1596px;word-spacing:4px;letter-spacing:1px;color:#231f20">without
excessive muscular hypertro-</span><span class=a style="left:1731px;top:1685px;word-
spacing:3px;color:#231f20">phy because of the weight divisions. In</span><span class=a
style="left:1731px;top:1774px;word-spacing:7px;letter-spacing:2px;color:#231f20">short, BJJ
athletes must be as strong </span><span class=a style="left:1731px;top:1863px;word-
spacing:17px;letter-spacing:3px;color:#231f20">an<span class=l7>d <span class=w
style="width:15px"></span>po<span class=l7>we<span class=l7>rf<span class=l6>ul <span class=w12>
</span>as <span class=w12></span>po<span class=l7>ssi<span class=l8>bl<span class=l6>e <span
class=w style="width:15px"></span>fo<span class=l7>r <span class=w style="width:15px">
</span>th<span class=l6>ei<span class=l7>r</span></span></span></span></span></span></span>
spacing:1px;color:#231f20">bodyweight particularly in the pulling </span><span class=a
style="left:1731px;top:2041px;word-spacing:21px;letter-spacing:3px;color:#231f20">mu<span
class=l6>sc<span class=l6>le<span class=l6>s, <span class=w style="width:17px"></span>co<span
class=l7>re<span class=l7>, <span class=w style="width:21px"></span>hi<span class=l6>ps<span
class=l6>, <span class=w style="width:21px"></span>an<span class=l8>d <span class=w
style="width:20px"></span>po<span class=l7>st<span class=l6>er<span class=l7>io<span
class=l6>r</span></span></span></span></span></span></span></span></span></span></span></span>
</span><span class=a style="left:1731px;top:2130px;word-spacing:-1px;letter-
spacing:1px;color:#231f20">chain (8).</span><span class=a style="left:1731px;top:2249px;letter-
spacing:1px;color:#231f20">BJJ, unlike many other sports, requires</span><span class=a
style="left:1731px;top:2338px;word-spacing:4px;color:#231f20">that the athlete practice against
heavy,</span><span class=a style="left:1731px;top:2427px;word-spacing:2px;letter-
spacing:1px;color:#231f20">often maximal, resistance during each</span><span class=a
style="left:1731px;top:2515px;word-spacing:7px;color:#231f20">skill training session. This could
possi-</span><span class=a style="left:1731px;top:2604px;word-spacing:10px;letter-
spacing:2px;color:#231f20">bly <span class=w7></span>lea<span class=l6>d <span class=w10>
</span>to <span class=w9></span>ove<span class=l7>rtr<span class=l7>ain<span class=l7>ing <span
class=w7></span>whe<span class=l7>n <span class=w11></span>com<span class=l7>-</span></span>
spacing:22px;letter-spacing:4px;color:#231f20">bi<span class=l7>ne<span class=l9>d <span class=w
style="width:23px"></span>wi<span class=l8>th <span class=w style="width:21px"></span>a <span
class=w style="width:23px"></span>hi<span class=l8>gh<span class=l8>-v<span class=l8>ol<span
class=l8>um<span class=l8>e <span class=w style="width:24px"></span>li<span class=l8>ft<span
class=l8>in<span class=l8>g </span></span></span></span></span></span></span></span></span>
</span></span></span><span class=a style="left:1731px;top:2782px;word-spacing:13px;letter-
spacing:3px;color:#231f20">pr<span class=l6>og<span class=l7>ra<span class=l7>m, <span class=w
style="width:17px"></span>so <span class=w style="width:16px"></span>th<span class=l7>e <span
class=w style="width:19px"></span>pr<span class=l6>es<span class=l6>cr<span class=l7>ib<span
class=l6>ed <span class=w style="width:16px"></span>we<span class=l7>ig<span class=l6>ht</span>
style="left:1731px;top:2871px;word-spacing:8px;letter-spacing:2px;color:#231f20">tra<span
class=l6>ini<span class=l6>ng <span class=w7></span>vol<span class=l6>ume must <span class=w10>
</span>be <span class=w8></span>low<span class=l6>er <span class=w8></span>tha<span
class=l7>n</span></span></span></span></span></span><span class=a
style="left:1731px;top:2960px;word-spacing:6px;letter-spacing:2px;color:#231f20">that for many
other sports. It is also</span><span class=a style="left:1731px;top:3048px;word-
spacing:8px;letter-spacing:1px;color:#231f20">critical that the intensity and volume</span><span
class=a style="left:1731px;top:3137px;word-spacing:6px;letter-spacing:3px;color:#231f20">of <span
class=w8></span>th<span class=l6>e <span class=w12></span>we<span class=l7>ig<span class=l6>ht
<span class=w8></span>ro<span class=l6>om <span class=w8></span>wo<span class=l7>rk <span
class=w8></span>be <span class=w9></span>va<span class=l7>ri<span class=l6>ed</span></span>
spacing:6px;letter-spacing:1px;color:#231f20">to take into account what the athlete</span><span
class=a style="left:1731px;top:3315px;word-spacing:8px;letter-spacing:3px;color:#231f20">is <span
class=w7></span>do<span class=l7>in<span class=l6>g <span class=w10></span>on the <span class=w8>
</span>ma<span class=l7>t <span class=w9></span>du<span class=l6>ri<span class=l6>ng <span
class=w6></span>a <span class=w8></span>gi<span class=l6>ve<span class=l6>n</span></span></span>
spacing:23px;letter-spacing:5px;color:#231f20">tr<span class=l10>ai<span class=l10>n<span
class=l6>in<span class=l10>g <span class=w style="width:28px"></span>p<span class=l6>ha<span
class=l10>se<span class=l11>. <span class=w style="width:29px"></span>BJJ <span class=w
style="width:23px"></span>c<span class=l6>oa<span class=l11>ch<span class=l10>e<span class=l6>s
<span class=w style="width:29px"></span>a<span class=l6>nd</span></span></span></span></span>
</span></span></span></span></span></span></span></span><span class=a
style="left:1731px;top:3493px;word-spacing:12px;letter-spacing:3px;color:#231f20">at<span
class=l6>hl<span class=l6>et<span class=l7>es <span class=w style="width:17px"></span>sh<span
class=l6>ou<span class=l6>ld <span class=w style="width:16px"></span>re<span class=l7>me<span
class=l7>mb<span class=l6>er <span class=w style="width:16px"></span>th<span class=l6>at <span
class=w style="width:16px"></span>th<span class=l6>e</span></span></span></span></span></span>
spacing:7px;letter-spacing:1px;color:#231f20">primary goal is increasing their grap-</span><span
class=a style="left:1731px;top:3671px;word-spacing:6px;letter-spacing:1px;color:#231f20">pling
performance. If lifting begins to</span><span class=a style="left:1731px;top:3760px;word-
spacing:7px;letter-spacing:1px;color:#231f20">interfere with skill training, modica-</span><span
class=a style="left:1731px;top:3848px;word-spacing:14px;letter-spacing:4px;color:#231f20">ti<span
class=l7>on<span class=l9>s <span class=w style="width:14px"></span>mu<span class=l8>st <span
class=w10></span>be <span class=w10></span>ma<span class=l9>de <span class=w10></span>to <span
class=w9></span>th<span class=l8>e <span class=w style="width:14px"></span>li<span
class=l8>ft<span class=l8>in<span class=l8>g </span></span></span></span></span></span></span>
</span></span><span class=a style="left:1731px;top:3937px;word-spacing:7px;color:#231f20">program
(10).</span><span class=a style="left:1731px;top:4057px;word-spacing:21px;letter-
spacing:3px;color:#231f20">BJJ <span class=w style="width:17px"></span>at<span class=l7>hle<span
class=l9>te<span class=l7>s <span class=w style="width:18px"></span>ca<span class=l7>n <span
class=w style="width:17px"></span>pe<span class=l7>rf<span class=l6>or<span class=l7>m <span
class=w style="width:18px"></span>co<span class=l7>mp<span class=l6>le<span class=l7>x </span>
style="left:1731px;top:4145px;word-spacing:7px;letter-spacing:1px;color:#231f20">training to
blend strength and power</span><span class=a style="left:1731px;top:4234px;word-
spacing:6px;letter-spacing:1px;color:#231f20">training into a single training session.</span>
spacing:2px;color:#231f20">Com<span class=l7>ple<span class=l6>x <span class=w
style="width:15px"></span>tra<span class=l7>ini<span class=l6>ng <span class=w12></span>inv<span
class=l6>olv<span class=l6>es <span class=w12></span>pai<span class=l7>rin<span class=l6>g <span
class=w style="width:15px"></span>a </span></span></span></span></span></span></span></span>
</span><span class=a style="left:1731px;top:4412px;word-spacing:2px;color:#231f20">high-load low-
repetition (rep) strength</span><span class=a style="left:1731px;top:4500px;word-
spacing:27px;letter-spacing:2px;color:#231f20">exe<span class=l7>rci<span class=l6>se <span
class=w style="width:17px"></span>wit<span class=l6>h <span class=w style="width:20px">
</span>low<span class=l7>-lo<span class=l6>ad <span class=w style="width:16px"></span>hig<span
class=l6>h-sp<span class=l8>eed</span></span></span></span></span></span></span></span><span
class=a style="left:1731px;top:4590px;word-spacing:23px;letter-spacing:3px;color:#231f20">po<span
class=l7>we<span class=l6>r <span class=w style="width:20px"></span>ex<span class=l7>er<span
class=l6>ci<span class=l7>se<span class=l6>. <span class=w style="width:21px"></span>F<span
class=l8>or <span class=w style="width:16px"></span>ex<span class=l6>am<span class=l7>pl<span
class=l6>e, <span class=w style="width:17px"></span>th<span class=l6>e</span></span></span>
style="left:1731px;top:4678px;word-spacing:7px;letter-spacing:1px;color:#231f20">athlete performs
a set of 5 squat reps</span><span class=a style="left:1731px;top:4767px;word-spacing:5px;letter-
spacing:2px;color:#231f20">at 85% 1 repetition maximum (RM),</span><span class=a
style="left:1731px;top:4856px;word-spacing:9px;letter-spacing:2px;color:#231f20">wai<span
class=l6>ts <span class=w style="width:13px"></span>30<span class=l8>60 <span class=w
style="width:13px"></span>sec<span class=l7>ond<span class=l7>s, <span class=w
style="width:13px"></span>the<span class=l6>n <span class=w style="width:14px"></span>per<span
class=l7>for<span class=l7>ms</span></span></span></span></span></span></span></span><span
class=a style="left:1731px;top:4945px;word-spacing:10px;letter-spacing:2px;color:#231f20">a set
of plyometric box jumps. This</span><span class=a style="left:1731px;top:5034px;word-
spacing:5px;color:#231f20">type of training is more efcient and is</span><span class=a
style="left:1731px;top:5123px;word-spacing:-2px;color:#231f20">thought to take advantage of the
<span class=w7></span>neural</span><span class=a style="left:1731px;top:5212px;word-
spacing:1px;color:#231f20">potentiation provided by the high-load</span><span class=a
style="left:1731px;top:5300px;word-spacing:8px;letter-spacing:1px;color:#231f20">exerc<span
class=l6>ise <span class=w7></span>to <span class=w8></span>enha<span class=l6>nce <span
class=w6></span>the <span class=w7></span>perf<span class=l6>orman<span class=l7>ce</span></span>
spacing:1px;color:#231f20">and training effect of <span class=w8></span>the plyometr<span
class=l6>ic</span></span><span class=a style="left:1731px;top:5478px;word-
spacing:-1px;color:#231f20">work (5,13). Plyometric training should</span><span class=a
style="left:1731px;top:5567px;word-spacing:6px;letter-spacing:1px;color:#231f20">only be included
after the athlete has</span><span class=a style="left:3046px;top:706px;word-spacing:19px;letter-
spacing:2px;color:#231f20">a <span class=w style="width:13px"></span>str<span class=l6>eng<span
class=l7>th <span class=w style="width:13px"></span>fou<span class=l7>nda<span class=l8>tio<span
class=l6>n, <span class=w12></span>and <span class=w9></span>vol<span class=l6>ume</span></span>
spacing:9px;letter-spacing:1px;color:#231f20">should be <span class=w10></span>incre<span
class=l6>ased graduall<span class=l6>y <span class=w9></span>durin<span class=l6>g </span></span>
spacing:3px;color:#231f20">th<span class=l7>e <span class=w style="width:21px"></span>tr<span
class=l6>ai<span class=l6>ni<span class=l6>ng <span class=w style="width:17px"></span>cy<span
class=l7>cl<span class=l6>e. <span class=w style="width:18px"></span>An <span class=w
style="width:18px"></span>ap<span class=l7>pr<span class=l7>op<span class=l7>ri<span
class=l6>at<span class=l6>e</span></span></span></span></span></span></span></span></span></span>
spacing:3px;color:#231f20">st<span class=l6>re<span class=l7>ng<span class=l7>th <span class=w12>
</span>fo<span class=l7>un<span class=l6>da<span class=l7>ti<span class=l6>on <span class=w11>
</span>fo<span class=l6>r <span class=w style="width:14px"></span>th<span class=l6>e <span
class=w style="width:15px"></span>use <span class=w9></span>of </span></span></span></span>
spacing:1px;color:#231f20">lower-body plyometrics is a back squat</span><span class=a
style="left:3046px;top:1148px;word-spacing:12px;letter-spacing:3px;color:#231f20">1R<span
class=l6>M <span class=w style="width:14px"></span>of <span class=w12></span>1.<span class=l7>5
<span class=l7>2.<span class=l6>5 <span class=w style="width:15px"></span>ti<span
class=l6>me<span class=l7>s <span class=w style="width:15px"></span>th<span class=l6>e <span
class=w style="width:15px"></span>at<span class=l7>hl<span class=l6>et<span class=l7>e<span
class=l6>s</span></span></span></span></span></span></span></span></span></span></span></span>
<span class=a style="left:3046px;top:1236px;word-spacing:-2px;color:#231f20">body weight. For
upper-body plyomet-</span><span class=a style="left:3046px;top:1325px;word-spacing:11px;letter-
spacing:3px;color:#231f20">ri<span class=l6>cs<span class=l6>, <span class=w12></span>a <span
class=w11></span>st<span class=l6>re<span class=l7>ng<span class=l7>th <span class=w9>
</span>st<span class=l6>an<span class=l7>da<span class=l7>rd <span class=w8></span>of <span
class=w9></span>a <span class=w11></span>1R<span class=l6>M</span></span></span></span></span>
spacing:4px;color:#231f20">bench press of at least body weight for</span><span class=a
style="left:3046px;top:1501px;word-spacing:14px;letter-spacing:3px;color:#231f20">la<span
class=l7>rg<span class=l6>er <span class=w12></span>at<span class=l7>hl<span class=l6>et<span
class=l7>es <span class=w style="width:13px"></span>an<span class=l8>d <span class=w
style="width:16px"></span>1.<span class=l7>5 <span class=w style="width:16px"></span>ti<span
class=l6>me<span class=l7>s <span class=w style="width:16px"></span>bo<span class=l7>dy</span>
style="left:3046px;top:1590px;word-spacing:10px;letter-spacing:1px;color:#231f20">weight for
smaller athletes is recom-</span><span class=a style="left:3046px;top:1678px;word-
spacing:6px;color:#231f20">mended (1).</span><span class=a style="left:3046px;top:1797px;word-
spacing:2px;letter-spacing:1px;color:#231f20">In addition to all around strength and</span><span
class=a style="left:3046px;top:1886px;word-spacing:-3px;letter-spacing:1px;color:#231f20">power,
special attention must be given</span><span class=a style="left:3046px;top:1974px;word-
spacing:9px;letter-spacing:3px;color:#231f20">to <span class=w8></span>imp<span class=l7>rov<span
class=l7>ing <span class=w6></span>the <span class=w7></span>BJJ <span class=w11></span>ath<span
class=l7>let<span class=l7>es <span class=w7></span>gri<span class=l7>p.</span></span></span>
spacing:1px;color:#231f20">Both static and dynamic grip strength</span><span class=a
style="left:3046px;top:2151px;word-spacing:-3px;letter-spacing:1px;color:#231f20">and endurance
are vital to competitive</span><span class=a style="left:3046px;top:2239px;word-
spacing:-3px;letter-spacing:1px;color:#231f20">success. Once the grip goes, <span class=w6>
</span>the player</span><span class=a style="left:3046px;top:2327px;word-spacing:14px;letter-
spacing:3px;color:#231f20">wil<span class=l7>l <span class=w style="width:13px"></span>hav<span
class=l7>e <span class=w12></span>lit<span class=l6>tle <span class=w8></span>cha<span
class=l8>nce <span class=w6></span>of <span class=w11></span>pr<span class=l6>ope<span
class=l8>rly</span></span></span></span></span></span></span><span class=a
style="left:3046px;top:2416px;word-spacing:14px;letter-spacing:3px;color:#231f20">ap<span
class=l6>ply<span class=l7>ing <span class=w style="width:16px"></span>tak<span class=l8>ed<span
class=l6>own<span class=l7>s <span class=w style="width:21px"></span>or <span class=w
style="width:18px"></span>sub<span class=l6>mis<span class=l7>sio<span class=l6>n</span></span>
</span></span></span></span></span></span></span><span class=a
style="left:3046px;top:2505px;word-spacing:22px;letter-spacing:4px;color:#231f20">te<span
class=l8>ch<span class=l7>ni<span class=l7>qu<span class=l6>es<span class=l7>. <span class=w
style="width:29px"></span>Ex<span class=l6>er<span class=l8>ci<span class=l6>se<span class=l7>s
<span class=w style="width:29px"></span>to <span class=w style="width:24px"></span>im<span
class=l6>pr<span class=l7>ov<span class=l7>e</span></span></span></span></span></span></span>
spacing:1px;letter-spacing:1px;color:#231f20">static grip include lifts with thick bars,</span>
spacing:4px;color:#231f20">to<span class=l7>we<span class=l8>l <span class=w style="width:21px">
</span>gr<span class=l7>ip <span class=w style="width:17px"></span>pu<span class=l7>ll<span
class=l6>-u<span class=l6>ps<span class=l7>, <span class=w style="width:21px"></span>an<span
class=l7>d <span class=w style="width:20px"></span>sa<span class=l7>nd<span class=l7>ba<span
class=l7>g </span></span></span></span></span></span></span></span></span></span></span></span>
spacing:1px;color:#231f20">exercises. For dynamic grip training,</span><span class=a
style="left:3046px;top:2858px;word-spacing:2px;letter-spacing:1px;color:#231f20">loaded hand
gripping machines, wrist</span><span class=a style="left:3046px;top:2946px;word-
spacing:4px;letter-spacing:1px;color:#231f20">rollers, or rubber ball squeezes can be</span><span
class=a style="left:3046px;top:3035px;color:#231f20">practiced.</span></div>
288 <span class=a style="left:3046px;top:3237px;word-spacing:1px;color:#005699">CONDITIONING
NEEDS</span></div>
290 <span class=a style="left:3046px;top:3327px;word-spacing:-4px;letter-
spacing:1px;color:#231f20">BJJ <span class=w6></span>matches are usually relatively short</span>
<span class=a style="left:3046px;top:3415px;word-spacing:-3px;letter-spacing:1px;color:#231f20">
(typically 45 minutes) and fast <span class=w8></span>paced,</span><span class=a
style="left:3046px;top:3503px;letter-spacing:1px;color:#231f20">so the primary conditioning
emphasis</span><span class=a style="left:3046px;top:3592px;word-spacing:15px;letter-
spacing:2px;color:#231f20">shou<span class=l6>ld <span class=w10></span>be <span class=w9>
</span>on <span class=w9></span>ana<span class=l6>erob<span class=l7>ic <span class=w10>
</span>end<span class=l6>uran<span class=l7>ce.</span></span></span></span></span></span><span
spacing:2px;color:#231f20">How<span class=l6>ever<span class=l7>, <span class=w
style="width:15px"></span>some <span class=w8></span>tour<span class=l6>name<span class=l7>nts
<span class=w11></span>allo<span class=l6>w</span></span></span></span></span></span><span
class=a style="left:3046px;top:3769px;word-spacing:11px;letter-spacing:1px;color:#231f20">more
experienced competitors up to</span><span class=a style="left:3046px;top:3857px;word-
spacing:12px;letter-spacing:4px;color:#231f20">10 <span class=w11></span>mi<span class=l7>nu<span
class=l6>te<span class=l8>s <span class=w style="width:16px"></span>pe<span class=l8>r <span
class=w style="width:16px"></span>ma<span class=l7>tc<span class=l8>h, <span class=w
style="width:13px"></span>so <span class=w style="width:13px"></span>ae<span class=l8>ro<span
class=l8>bi<span class=l6>c</span></span></span></span></span></span></span></span></span></span>
spacing:3px;color:#231f20">ca<span class=l6>pa<span class=l6>cit<span class=l8>y <span class=w
style="width:13px"></span>is <span class=w11></span>imp<span class=l8>ort<span class=l8>ant <span
class=w7></span>as <span class=w11></span>wel<span class=l7>l. <span class=w11></span>Alt<span
class=l6>h-</span></span></span></span></span></span></span></span><span class=a
style="left:3046px;top:4034px;word-spacing:14px;letter-spacing:4px;color:#231f20">ou<span
class=l7>gh <span class=w style="width:16px"></span>th<span class=l7>e <span class=w
style="width:19px"></span>ma<span class=l7>tc<span class=l8>he<span class=l7>s <span class=w
style="width:20px"></span>ca<span class=l8>n <span class=w style="width:20px"></span>so<span
class=l7>me<span class=l8>ti<span class=l7>me<span class=l7>s</span></span></span></span></span>
spacing:7px;letter-spacing:2px;color:#231f20">end quickly with a submission tech-</span><span
spacing:2px;color:#231f20">niqu<span class=l6>e, <span class=w7></span>this <span class=w6>
</span>can<span class=l7>not <span class=w6></span>be <span class=w7></span>guar<span
class=l7>ante<span class=l7>ed. A</span></span></span></span></span><span class=a
style="left:3046px;top:4299px;word-spacing:3px;letter-spacing:1px;color:#231f20">properly
conditioned grappler should</span><span class=a style="left:3046px;top:4387px;word-
spacing:6px;letter-spacing:4px;color:#231f20">be <span class=w7></span>ab<span class=l7>le <span
class=w8></span>to <span class=w7></span>g<span class=l7>ht <span class=w8></span>at <span
class=w8></span>a <span class=w10></span>hi<span class=l6>gh <span class=w7></span>in<span
class=l7>te<span class=l7>ns<span class=l7>it<span class=l8>y</span></span></span></span></span>
spacing:4px;color:#231f20">fo<span class=l8>r <span class=w style="width:13px"></span>th<span
class=l7>e <span class=w12></span>du<span class=l7>ra<span class=l8>ti<span class=l6>on <span
class=w8></span>of <span class=w10></span>th<span class=l8>e <span class=w style="width:13px">
</span>ma<span class=l7>tc<span class=l8>h <span class=w12></span>an<span class=l7>d</span>
style="left:3046px;top:4564px;word-spacing:13px;letter-spacing:4px;color:#231f20">st<span
class=l8>ill <span class=w6></span>ha<span class=l8>ve <span class=w7></span>a <span class=w10>
</span>re<span class=l7>se<span class=l8>rv<span class=l7>e <span class=w10></span>in <span
class=w8></span>th<span class=l7>e <span class=w10></span>ca<span class=l8>se <span class=w6>
</span>of </span></span></span></span></span></span></span></span><span class=a
style="left:3046px;top:4652px;word-spacing:11px;letter-spacing:3px;color:#231f20">an <span
class=w9></span>ove<span class=l8>rti<span class=l7>me <span class=w10></span>ro<span
class=l6>und<span class=l8>. <span class=w style="width:13px"></span>It <span class=w10></span>is
<span class=w11></span>abs<span class=l7>olu<span class=l7>te<span class=l6>ly</span></span>
spacing:18px;letter-spacing:3px;color:#231f20">cr<span class=l6>iti<span class=l7>ca<span
class=l6>l <span class=w style="width:14px"></span>tha<span class=l8>t <span class=w
style="width:14px"></span>the <span class=w8></span>at<span class=l6>hle<span class=l7>te <span
class=w10></span>de<span class=l6>vel<span class=l7>op <span class=w10></span>a </span></span>
</span></span></span></span></span></span></span><span class=a
style="left:3046px;top:4829px;word-spacing:22px;letter-spacing:3px;color:#231f20">ph<span
class=l6>ysi<span class=l7>olo<span class=l7>gic<span class=l8>al <span class=w
style="width:14px"></span>abi<span class=l8>lit<span class=l6>y <span class=w style="width:16px">
</span>to <span class=w style="width:14px"></span>buf<span class=l8>fer <span class=w12>
</span>the</span></span></span></span></span></span></span></span><span class=a
style="left:3046px;top:4918px;word-spacing:36px;letter-spacing:4px;color:#231f20">ac<span
class=l8>id<span class=l7>os<span class=l7>is <span class=w style="width:27px"></span>pr<span
class=l7>od<span class=l8>uc<span class=l7>ed <span class=w style="width:25px"></span>by <span
class=w style="width:27px"></span>gl<span class=l7>yc<span class=l9>ol<span class=l7>yt<span
class=l7>ic</span></span></span></span></span></span></span></span></span></span></span><span
spacing:2px;color:#231f20">lact<span class=l7>ic <span class=w style="width:15px"></span>acid
<span class=w10></span>prod<span class=l7>ucti<span class=l6>on. <span class=w
style="width:13px"></span>Add<span class=l6>ition<span class=l7>ally,</span></span></span></span>
spacing:2px;color:#231f20">the grappl<span class=l6>er <span class=w7></span>must increa<span
class=l6>se <span class=w7></span>the psy-</span></span></span><span class=a
style="left:3046px;top:5183px;word-spacing:22px;letter-spacing:4px;color:#231f20">ch<span
class=l8>ol<span class=l7>og<span class=l7>ic<span class=l7>al <span class=w style="width:19px">
</span>ab<span class=l7>il<span class=l6>it<span class=l7>y <span class=w style="width:23px">
</span>to <span class=w style="width:20px"></span>to<span class=l8>le<span class=l7>ra<span
class=l8>te <span class=w style="width:20px"></span>th<span class=l7>e</span></span></span>
style="left:3046px;top:5271px;word-spacing:12px;letter-spacing:3px;color:#231f20">pa<span
class=l6>inf<span class=l8>ul <span class=w11></span>ef<span class=l6>fec<span class=l8>ts <span
class=w11></span>of <span class=w10></span>ext<span class=l8>rem<span class=l8>e <span class=w
style="width:13px"></span>dr<span class=l6>ops <span class=w8></span>in</span></span></span>
spacing:3px;letter-spacing:1px;color:#231f20">blood pH.</span><span class=a
style="left:3046px;top:5479px;word-spacing:2px;letter-spacing:1px;color:#231f20">The conditioning
routines outlined in</span><span class=a style="left:3046px;top:5567px;word-spacing:8px;letter-
spacing:2px;color:#231f20">T<span class=l11>abl<span class=l6>es <span class=w8></span>2 <span
class=w10></span>and 3 <span class=w style="width:15px"></span>pro<span class=l7>vid<span
class=l7>e <span class=w10></span>exa<span class=l7>mpl<span class=l6>es <span class=w8>
</span>of </span></span></span></span></span></span></span></div>
spacing:-1px;color:#ffffff">Table 1</span></div>
294 <span class=a style="left:510px;top:828px;word-spacing:6px;color:#ffffff">Sample warm-up routine
for all</span><span class=a style="left:877px;top:905px;letter-
spacing:-1px;color:#ffffff">sessions</span></div>
296 <span class=a style="left:463px;top:1046px;word-spacing:4px;color:#231f20">Warm-up routine</span>
</div>
298 <span class=a style="left:461px;top:1174px;word-spacing:4px;color:#231f20">Joint rotations</span>
<span class=a style="left:530px;top:1305px;color:#231f20">Neck </span><span class=a
style="left:530px;top:1435px;color:#231f20">Wrists</span><span class=a
style="left:530px;top:1566px;word-spacing:5px;color:#231f20">Arms and shoulders</span><span
class=a style="left:530px;top:1696px;letter-spacing:-1px;color:#231f20">Trunk </span><span
class=a style="left:530px;top:1827px;color:#231f20">Hips</span><span class=a
style="left:530px;top:1958px;color:#231f20">Knees</span><span class=a
style="left:530px;top:2088px;color:#231f20">Ankles</span><span class=a
style="left:461px;top:2219px;word-spacing:4px;color:#231f20">Full-body warm-up series</span><span
class=a style="left:530px;top:2350px;word-spacing:6px;color:#231f20">20 jumping jacks</span><span
class=a style="left:530px;top:2481px;word-spacing:6px;color:#231f20">10 bodyweight squats</span>
<span class=a style="left:530px;top:2611px;word-spacing:5px;color:#231f20">5 walkout push-
ups</span><span class=a style="left:530px;top:2742px;word-spacing:7px;color:#231f20">10 Sit-
ups</span><span class=a style="left:530px;top:2872px;word-spacing:6px;color:#231f20">10
alternating front lunges</span><span class=a style="left:530px;top:3003px;word-
spacing:6px;color:#231f20">5 hindu push-ups</span><span class=a
style="left:530px;top:3134px;word-spacing:7px;color:#231f20">10 dumbbell high pull
snatches</span></div>
spacing:1px;color:#005699">Streng<span class=l6>th and Conditi<span class=l6>oning Jour<span
class=l6>nal <span class=w style="width:16px"></span>| <span class=w style="width:21px">
</span>www.n<span class=l7>sca-li<span class=l6>ft.or<span class=l6>g</span></span></span></span>
</span></span></span></div>
302 <span class=a style="left:4009px;top:5825px;color:#ffffff"> <span class=w style="width:81px">
</span>61</span></div>
303 </div>
304 </div>
307 <img class="absimg" style="left:82px;top:89px;width:860px;height:289px;clip:rect(52px 236px 110px
1px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/2-3145a5ecbe.jpg"/>
288px 238px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/2-3145a5ecbe.jpg"/>
259px 474px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/2-3145a5ecbe.jpg"/>
310 <img class="absimg" style="left:42px;top:1156px;width:860px;height:289px;clip:rect(1px 859px 50px
1px)" orig="http://html.scribd.com/7nxrhapidc5zmeny/images/2-3145a5ecbe.jpg"/>
311 </div>
312 </div>
313 </div>
314
315
316
319 <div class="b_br"></div>
325
326 </div>
327
329 (function() {
330 var pageParams = {"origHeight": 1208, "origWidth": 901, "fonts": [4, 3, 2, 11, 5],
"pageNum": 2};
331
336 })();
337 </script>
338
339
345 </script>
346 </div>
347
348
349
350
354
<div class="newpage" id="page3" style="width: 901px; height:1208px">
356
spacing:-1px;color:#ffffff">Table 2</span></div>
360 <span class=a style="left:1420px;top:828px;word-spacing:6px;color:#ffffff">Sample workout week
for the preparatory period</span></div>
spacing:24px;color:#231f20">M<span class=l style="margin-left:-25px">o<span class=l
style="margin-left:-24px">n<span class=l style="margin-left:-24px">d<span class=l style="margin-
left:-25px">a<span class=l style="margin-left:-24px">y<span class=l style="margin-left:-24px">:
<span class=l style="margin-left:-293px">L<span class=l style="margin-left:-25px">i<span class=l
style="margin-left:-24px">f<span class=l style="margin-left:-25px">t<span class=l style="margin-
left:-23px">i<span class=l style="margin-left:-25px">n<span class=l style="margin-left:-23px">g
<span class=w style="width:1318px"></span>T<span class=l style="margin-left:-27px">u<span class=l
style="margin-left:-24px">e<span class=l style="margin-left:-25px">s<span class=l style="margin-
left:-24px">d<span class=l style="margin-left:-24px">a<span class=l style="margin-
left:-25px">y<span class=l style="margin-left:-24px">: <span class=l style="margin-
left:-293px">C<span class=l style="margin-left:-26px">o<span class=l style="margin-
left:-24px">n<span class=l style="margin-left:-24px">d<span class=l style="margin-
left:-24px">i<span class=l style="margin-left:-25px">t<span class=l style="margin-
left:-24px">i<span class=l style="margin-left:-24px">o<span class=l style="margin-
left:-25px">n<span class=l style="margin-left:-24px">i<span class=l style="margin-
left:-24px">n<span class=l style="margin-left:-24px">g</span></span></span></span></span></span>
</span></div>
spacing:32px;color:#231f20">W<span class=l style="margin-left:-34px">a<span class=l
style="margin-left:-33px">r<span class=l style="margin-left:-33px">m<span class=l style="margin-
left:-32px">-<span class=l style="margin-left:-32px">u<span class=l style="margin-left:-33px">p
<span class=l style="margin-left:-301px">s<span class=l style="margin-left:-33px">e<span class=l
style="margin-left:-32px">r<span class=l style="margin-left:-33px">i<span class=l style="margin-
left:-32px">e<span class=l style="margin-left:-33px">s <span class=w style="width:1325px">
</span>W<span class=l style="margin-left:-35px">a<span class=l style="margin-left:-33px">r<span
class=l style="margin-left:-33px">m<span class=l style="margin-left:-32px">-<span class=l
style="margin-left:-32px">u<span class=l style="margin-left:-33px">p <span class=l style="margin-
left:-301px">s<span class=l style="margin-left:-33px">e<span class=l style="margin-
left:-33px">r<span class=l style="margin-left:-32px">i<span class=l style="margin-
left:-32px">e<span class=l style="margin-left:-33px">s</span></span></span></span></span></span>
spacing:140px;letter-spacing:33px;color:#231f20">C<span class=l style="margin-left:-33px">o<span
class=l style="margin-left:-34px">m<span class=l style="margin-left:-33px">p<span class=l
style="margin-left:-34px">l<span class=l style="margin-left:-33px">e<span class=l style="margin-
left:-33px">x <span class=l style="margin-left:-197px">p<span class=l style="margin-
left:-34px">a<span class=l style="margin-left:-34px">i<span class=l style="margin-left:-33px">r
<span class=w style="width:1492px"></span>J<span class=l style="margin-left:-33px">u<span class=l
style="margin-left:-34px">m<span class=l style="margin-left:-34px">p <span class=l style="margin-
left:-196px">r<span class=l style="margin-left:-34px">o<span class=l style="margin-
left:-34px">p<span class=l style="margin-left:-33px">e <span class=l style="margin-
left:-34px">u<span class=l style="margin-left:-34px">n<span class=l style="margin-
left:-34px">d<span class=l style="margin-left:-33px">s <span class=l style="margin-left:-197px">
(<span class=l style="margin-left:-33px">5</span></span></span></span></span></span></span>
</span></span></span></span></span></span></div>
368 <span class=a style="left:3167px;top:1228px;word-spacing:3px;letter-spacing:1px;color:#231f20">3
min)</span><span class=a style="left:409px;top:1358px;word-spacing:5px;color:#231f20">Weighted
pull-ups 5</span></div>
spacing:10px;color:#231f20">6<span class=l11><span class=l10>8 <span class=l style="margin-
left:-63px">r<span class=l11>e<span class=l10>p<span class=l11>s <span class=l style="margin-
left:-62px">(<span class=l11>8<span class=l10>0<span class=l11><span class=l11>8<span
class=l10>5<span class=l11>% <span class=l style="margin-left:-62px">1<span class=l11>R<span
class=l11>M<span class=l10>) <span class=w style="width:621px"></span>3<span class=l11>0<span
class=l11>-<span class=l10>s<span class=l10>e<span class=l11>c <span class=l style="margin-
left:-62px">l<span class=l10>i<span class=l10>g<span class=l10>h<span class=l11>t <span class=l
style="margin-left:-63px">j<span class=l10>u<span class=l11>m<span class=l10>p<span
class=l11>i<span class=l10>n<span class=l11>g</span></span></span></span></span></span></span>
spacing:1px;color:#231f20">DB high pull 5</span></div>
<span class=l style="margin-left:-84px">r<span class=l style="margin-left:-14px">e<span class=l
style="margin-left:-13px">p<span class=l style="margin-left:-14px">s <span class=l style="margin-
left:-83px">(<span class=l style="margin-left:-14px">3<span class=l style="margin-
left:-13px">0<span class=l style="margin-left:-14px"><span class=l style="margin-
left:-13px">4<span class=l style="margin-left:-14px">0<span class=l style="margin-left:-14px">%
<span class=l style="margin-left:-83px">1<span class=l style="margin-left:-14px">R<span class=l
style="margin-left:-13px">M<span class=l style="margin-left:-14px">) <span class=w
style="width:839px"></span>3<span class=l style="margin-left:-14px">0<span class=l style="margin-
left:-14px">-<span class=l style="margin-left:-13px">s<span class=l style="margin-
left:-13px">e<span class=l style="margin-left:-14px">c <span class=l style="margin-
left:-83px">h<span class=l style="margin-left:-14px">i<span class=l style="margin-
left:-13px">g<span class=l style="margin-left:-13px">h<span class=l style="margin-left:-14px">-
<span class=l style="margin-left:-13px">k<span class=l style="margin-left:-13px">n<span class=l
style="margin-left:-14px">e<span class=l style="margin-left:-13px">e <span class=l style="margin-
left:-84px">s<span class=l style="margin-left:-13px">p<span class=l style="margin-
left:-14px">n<span class=l style="margin-left:-13px">t<span class=l style="margin-
left:-13px">s</span></span></span></span></span></span></span></span></span></span></span></span>
</span></span></span></span></span></span></span></span></span></span></span></span><span class=a
style="left:339px;top:1620px;word-spacing:4px;letter-spacing:1px;color:#231f20">Circuit A
(</span></div>
spacing:44px;color:#231f20">4<span class=l style="margin-left:-44px">) <span class=w
style="width:1413px"></span>6<span class=l style="margin-left:-45px">0<span class=l
style="margin-left:-45px">-<span class=l style="margin-left:-44px">s<span class=l style="margin-
left:-328px">K<span class=l style="margin-left:-44px">i<span class=l style="margin-
left:-45px">m<span class=l style="margin-left:-44px">u<span class=l style="margin-
left:-45px">r<span class=l style="margin-left:-45px">a <span class=l style="margin-
left:-328px">s<span class=l style="margin-left:-45px">i<span class=l style="margin-
left:-44px">t<span class=l style="margin-left:-44px">-<span class=l style="margin-
left:-44px">u<span class=l style="margin-left:-45px">p<span class=l style="margin-
left:-45px">s</span></span></span></span></span></span></span></span></span></span></span></span>
</span></span></span></span></span></span></span></span></div>
spacing:13px;color:#231f20">1<span class=l style="margin-left:-13px">0 <span class=l
style="margin-left:-72px">p<span class=l style="margin-left:-14px">e<span class=l style="margin-
left:-13px">r <span class=l style="margin-left:-72px">a<span class=l style="margin-
left:-14px">r<span class=l style="margin-left:-14px">m <span class=l style="margin-
left:-71px">D<span class=l style="margin-left:-14px">B <span class=l style="margin-
left:-72px">b<span class=l style="margin-left:-13px">e<span class=l style="margin-
left:-14px">n<span class=l style="margin-left:-13px">t<span class=l style="margin-left:-13px">-
<span class=l style="margin-left:-13px">o<span class=l style="margin-left:-14px">v<span class=l
style="margin-left:-14px">e<span class=l style="margin-left:-14px">r <span class=l style="margin-
left:-14px">w<span class=l style="margin-left:-14px">s <span class=w style="width:957px">
</span>C<span class=l style="margin-left:-14px">a<span class=l style="margin-left:-14px">l<span
class=l style="margin-left:-13px">i<span class=l style="margin-left:-13px">s<span class=l
style="margin-left:-14px">t<span class=l style="margin-left:-13px">h<span class=l style="margin-
left:-14px">e<span class=l style="margin-left:-13px">n<span class=l style="margin-
left:-14px">i<span class=l style="margin-left:-13px">c <span class=l style="margin-
left:-14px">d<span class=l style="margin-left:-13px">s <span class=l style="margin-left:-72px">
</span></span></span></span></span></span></span></span></div>
min)</span></div>
spacing:21px;color:#231f20">1<span class=l style="margin-left:-21px">5 <span class=l
style="margin-left:-122px">i<span class=l style="margin-left:-22px">n<span class=l style="margin-
left:-21px">c<span class=l style="margin-left:-21px">l<span class=l style="margin-
left:-22px">i<span class=l style="margin-left:-21px">n<span class=l style="margin-left:-22px">e
<span class=l style="margin-left:-121px">s<span class=l style="margin-left:-22px">i<span class=l
style="margin-left:-21px">t<span class=l style="margin-left:-21px">-<span class=l style="margin-
left:-21px">u<span class=l style="margin-left:-22px">p<span class=l style="margin-left:-21px">s
<span class=w style="width:1379px"></span>a<span class=l style="margin-left:-22px">s <span
class=l style="margin-left:-122px">m<span class=l style="margin-left:-21px">a<span class=l
style="margin-left:-22px">n<span class=l style="margin-left:-22px">y <span class=l style="margin-
left:-22px">d<span class=l style="margin-left:-21px">s <span class=l style="margin-
left:-121px">a<span class=l style="margin-left:-22px">s <span class=l style="margin-
left:-122px">p<span class=l style="margin-left:-22px">o<span class=l style="margin-
left:-22px">s<span class=l style="margin-left:-21px">s<span class=l style="margin-
left:-22px">i<span class=l style="margin-left:-21px">b<span class=l style="margin-
left:-21px">l<span class=l style="margin-left:-22px">e</span></span></span></span></span></span>
</span></span></span></span></span></div>
DB push press</span></div>
398 <span class=a style="left:1755px;top:2019px;color:#231f20"> <span class=w style="width:748px">
400 <span class=a style="left:2591px;top:2012px;word-spacing:6px;color:#231f20">20 jumping
jacks</span></div>
glute ham raise</span></div>
408 <span class=a style="left:2591px;top:2142px;word-spacing:4px;color:#231f20">10 push-ups</span>
spacing:1px;color:#231f20">Circuit B (</span></div>
412 <span class=a style="left:686px;top:2273px;color:#231f20">4)</span></div>
415
<div class="ff11" style="font-size:66px">
416 <span class=a style="left:2591px;top:2273px;word-spacing:6px;color:#231f20">15 bodyweight
squats</span></div>
BB curls</span></div>
seal jumps</span></div>
med ball Russian twist</span></div>
432 <span class=a style="left:2591px;top:2534px;word-spacing:5px;color:#231f20">20 mountain
climbers</span></div>
436 <span class=a style="left:489px;top:2665px;word-spacing:6px;color:#231f20">15 hindu push-
ups</span></div>
440 <span class=a style="left:2591px;top:2665px;word-spacing:6px;color:#231f20">5 burpees</span>
</div>
per leg DB front lunges</span></div>
448 <span class=a style="left:2591px;top:2796px;letter-spacing:1px;color:#231f20">10 V-ups</span>
</div>
spacing:20px;color:#231f20">W<span class=l style="margin-left:-23px">e<span class=l
style="margin-left:-20px">d<span class=l style="margin-left:-21px">n<span class=l style="margin-
left:-21px">e<span class=l style="margin-left:-20px">s<span class=l style="margin-
left:-21px">d<span class=l style="margin-left:-21px">a<span class=l style="margin-
left:-20px">y<span class=l style="margin-left:-20px">: <span class=l style="margin-
left:-258px">L<span class=l style="margin-left:-21px">i<span class=l style="margin-
left:-20px">f<span class=l style="margin-left:-19px">t<span class=l style="margin-
left:-21px">i<span class=l style="margin-left:-21px">n<span class=l style="margin-left:-20px">g
<span class=w style="width:1219px"></span>T<span class=l style="margin-left:-22px">h<span class=l
style="margin-left:-21px">u<span class=l style="margin-left:-20px">r<span class=l style="margin-
left:-21px">s<span class=l style="margin-left:-20px">d<span class=l style="margin-
left:-21px">a<span class=l style="margin-left:-21px">y<span class=l style="margin-left:-20px">:
<span class=l style="margin-left:-257px">C<span class=l style="margin-left:-23px">o<span class=l
style="margin-left:-20px">n<span class=l style="margin-left:-21px">d<span class=l style="margin-
left:-21px">i<span class=l style="margin-left:-20px">t<span class=l style="margin-
left:-21px">i<span class=l style="margin-left:-20px">o<span class=l style="margin-
left:-21px">n<span class=l style="margin-left:-20px">i<span class=l style="margin-
left:-21px">n<span class=l style="margin-left:-20px">g</span></span></span></span></span></span>
452
spacing:32px;color:#231f20">W<span class=l style="margin-left:-34px">a<span class=l
style="margin-left:-33px">r<span class=l style="margin-left:-33px">m<span class=l style="margin-
left:-32px">-<span class=l style="margin-left:-32px">u<span class=l style="margin-left:-33px">p
<span class=l style="margin-left:-301px">s<span class=l style="margin-left:-33px">e<span class=l
left:-32px">e<span class=l style="margin-left:-33px">s <span class=w style="width:1325px">
</span>W<span class=l style="margin-left:-35px">a<span class=l style="margin-left:-33px">r<span
class=l style="margin-left:-33px">m<span class=l style="margin-left:-32px">-<span class=l
style="margin-left:-32px">u<span class=l style="margin-left:-33px">p <span class=l style="margin-
left:-301px">s<span class=l style="margin-left:-33px">e<span class=l style="margin-
left:-32px">e<span class=l style="margin-left:-33px">s</span></span></span></span></span></span>
spacing:124px;letter-spacing:24px;color:#231f20">C<span class=l style="margin-left:-24px">o<span
class=l style="margin-left:-25px">m<span class=l style="margin-left:-24px">p<span class=l
style="margin-left:-25px">l<span class=l style="margin-left:-24px">e<span class=l style="margin-
left:-24px">x <span class=l style="margin-left:-163px">p<span class=l style="margin-
left:-25px">a<span class=l style="margin-left:-25px">i<span class=l style="margin-left:-24px">r
<span class=w style="width:1526px"></span>R<span class=l style="margin-left:-25px">o<span class=l
style="margin-left:-25px">w<span class=l style="margin-left:-25px">i<span class=l style="margin-
left:-24px">n<span class=l style="margin-left:-25px">g <span class=l style="margin-
left:-162px">m<span class=l style="margin-left:-24px">a<span class=l style="margin-
left:-25px">c<span class=l style="margin-left:-24px">h<span class=l style="margin-
left:-25px">i<span class=l style="margin-left:-24px">n<span class=l style="margin-left:-25px">e
<span class=l style="margin-left:-162px">r<span class=l style="margin-left:-25px">o<span class=l
style="margin-left:-25px">u<span class=l style="margin-left:-25px">n<span class=l style="margin-
left:-25px">d <span class=l style="margin-left:-162px">(<span class=l style="margin-
left:-24px">1<span class=l style="margin-left:-25px">0 <span class=l style="margin-
left:-163px">m<span class=l style="margin-left:-24px">i<span class=l style="margin-
left:-25px">n<span class=l style="margin-left:-24px">)</span></span></span></span></span></span>
spacing:1px;color:#231f20">BB back squats 5</span></div>
spacing:23px;color:#231f20">5 <span class=l style="margin-left:-143px">(<span class=l
style="margin-left:-23px">8<span class=l style="margin-left:-24px">0<span class=l style="margin-
left:-24px"><span class=l style="margin-left:-23px">8<span class=l style="margin-
left:-24px">5<span class=l style="margin-left:-24px">% <span class=l style="margin-
left:-142px">1<span class=l style="margin-left:-24px">R<span class=l style="margin-
left:-23px">M<span class=l style="margin-left:-24px">) <span class=w style="width:852px">
</span>1<span class=l style="margin-left:-24px">0<span class=l style="margin-left:-24px">-<span
class=l style="margin-left:-23px">m<span class=l style="margin-left:-23px">i<span class=l
style="margin-left:-23px">n <span class=l style="margin-left:-143px">t<span class=l
style="margin-left:-23px">o<span class=l style="margin-left:-24px">t<span class=l style="margin-
left:-23px">a<span class=l style="margin-left:-24px">l</span></span></span></span></span></span>
</span></span></span><span class=a style="left:409px;top:3449px;word-
spacing:7px;color:#231f20">Drop jumps 5</span></div>
spacing:51px;color:#231f20">3 <span class=w style="width:1102px"></span>3<span class=l
style="margin-left:-52px">0<span class=l style="margin-left:-52px">-<span class=l style="margin-
left:-51px">s<span class=l style="margin-left:-51px">e<span class=l style="margin-left:-52px">c
<span class=l style="margin-left:-431px">s<span class=l style="margin-left:-52px">p<span class=l
left:-51px">n<span class=l style="margin-left:-52px">t<span class=l style="margin-
left:-51px">i<span class=l style="margin-left:-51px">n<span class=l style="margin-
left:-52px">g</span></span></span></span></span></span></span></span></span></span></span></span>
spacing:1px;color:#231f20">Circuit A (</span></div>
464
spacing:26px;color:#231f20">4<span class=l style="margin-left:-26px">) <span class=w
style="width:1547px"></span>3<span class=l style="margin-left:-27px">0<span class=l
style="margin-left:-27px">-<span class=l style="margin-left:-26px">s<span class=l style="margin-
left:-194px">a<span class=l style="margin-left:-27px">c<span class=l style="margin-
left:-25px">t<span class=l style="margin-left:-26px">i<span class=l style="margin-
left:-26px">v<span class=l style="margin-left:-27px">e <span class=l style="margin-
left:-196px">r<span class=l style="margin-left:-26px">e<span class=l style="margin-
left:-27px">c<span class=l style="margin-left:-26px">o<span class=l style="margin-
left:-27px">v<span class=l style="margin-left:-27px">e<span class=l style="margin-
left:-26px">r<span class=l style="margin-left:-26px">y <span class=l style="margin-left:-194px">
(<span class=l style="margin-left:-27px">l<span class=l style="margin-left:-26px">i<span class=l
style="margin-left:-26px">g<span class=l style="margin-left:-26px">h<span class=l style="margin-
left:-27px">t <span class=l style="margin-left:-194px">r<span class=l style="margin-
left:-27px">o<span class=l style="margin-left:-27px">w<span class=l style="margin-
left:-27px">i<span class=l style="margin-left:-26px">n<span class=l style="margin-
left:-27px">g<span class=l style="margin-left:-26px">)</span></span></span></span></span></span>
</span></span></div>
spacing:12px;color:#231f20">1<span class=l12>0 <span class=l style="margin-left:-86px">l<span
class=l style="margin-left:-13px">e<span class=l12>g <span class=l style="margin-
left:-85px">c<span class=l12>u<span class=l style="margin-left:-13px">r<span class=l
style="margin-left:-13px">l <span class=l style="margin-left:-85px">(<span class=l style="margin-
left:-13px">w<span class=l style="margin-left:-13px">i<span class=l12>t<span class=l12>h <span
class=l style="margin-left:-86px">i<span class=l12>s<span class=l12>o<span class=l style="margin-
left:-13px">s<span class=l style="margin-left:-13px">q<span class=l12>u<span class=l
style="margin-left:-13px">e<span class=l12>e<span class=l style="margin-left:-13px">z<span
class=l12>e<span class=l style="margin-left:-13px">) <span class=w style="width:1000px">
</span>K<span class=l style="margin-left:-13px">e<span class=l12>t<span class=l12>t<span
class=l12>l<span class=l12>e<span class=l style="margin-left:-13px">b<span class=l12>e<span
class=l style="margin-left:-13px">l<span class=l12>l<span class=l12>/<span class=l12>D<span
class=l style="margin-left:-13px">B <span class=l style="margin-left:-86px">c<span
class=l12>i<span class=l12>r<span class=l style="margin-left:-13px">c<span class=l12>u<span
class=l style="margin-left:-13px">i<span class=l12>t <span class=l style="margin-left:-85px">
</span></span></span></span></span></span></span></span></span></span></span></span></span></div>
min)</span></div>
476 <span class=a style="left:489px;top:3841px;word-spacing:7px;color:#231f20">20 standing bar
twist</span></div>
480 <span class=a style="left:2591px;top:3841px;word-spacing:6px;color:#231f20">15 two-hand
swing</span></div>
cable Ys</span></div>
per arm one-arm push press</span></div>
489
<div class="ff1" style="font-size:41px">
492 <span class=a style="left:489px;top:4102px;word-spacing:7px;color:#231f20">10 DB triceps
extensions</span></div>
496 <span class=a style="left:2591px;top:4102px;word-spacing:7px;color:#231f20">10 per arm one-arm
snatch</span><span class=a style="left:339px;top:4233px;word-spacing:3px;letter-
spacing:1px;color:#231f20">Circuit B (</span></div>
500 <span class=a style="left:686px;top:4233px;color:#231f20">4)</span></div>
504 <span class=a style="left:2591px;top:4233px;word-spacing:6px;color:#231f20">5 per arm one-arm
overhead squat</span></div>
508 <span class=a style="left:489px;top:4363px;word-spacing:7px;color:#231f20">15 standing calf
raises</span></div>
512 <span class=a style="left:489px;top:4494px;word-spacing:5px;color:#231f20">10 reverse
hypers</span></div>
516 <span class=a style="left:489px;top:4624px;word-spacing:7px;color:#231f20">10 plate raises</span>
</div>
520 <span class=a style="left:489px;top:4755px;word-spacing:7px;color:#231f20">15 grip machine</span>
</div>
522 <span class=a style="left:339px;top:4886px;word-spacing:5px;color:#231f20">Friday: Lifting</span>
</div>
524 <span class=a style="left:339px;top:5017px;word-spacing:2px;color:#231f20">Warm-up series</span>
<span class=a style="left:339px;top:5147px;word-spacing:5px;color:#231f20">Complex pair</span>
<span class=a style="left:409px;top:5278px;word-spacing:2px;letter-spacing:1px;color:#231f20">BB
bench press 5</span></div>
528 <span class=a style="left:1024px;top:5278px;word-spacing:6px;color:#231f20">5 (8085% 1RM)</span>
<span class=a style="left:409px;top:5409px;word-spacing:6px;color:#231f20">Plyometric pushups
5</span></div>
532 <span class=a style="left:1149px;top:5409px;color:#231f20">3</span><span class=a
style="left:3339px;top:5543px;color:#231f20">(</span></div>
spacing:1px;color:#231f20">continued on next page</span></div>
536 <span class=a style="left:4038px;top:5543px;color:#231f20">)</span></div>
537 </div>
538 </div>
540
542
<span class=a style="left:3783px;top:5542px;color:#231f20">(continued)</span></div>
spacing:3px;color:#005699">VO<span class=l7>LUM<span class=l8>E 34 <span class=w8></span>| <span
class=w style="width:13px"></span>NU<span class=l6>MBE<span class=l8>R 2 <span class=w10></span>|
<span class=w style="width:14px"></span>APR<span class=l6>IL 2<span class=l6>012</span></span>
546 <span class=a style="left:294px;top:5825px;color:#ffffff">62</span></div>
spacing:1px;color:#bdbfc1">Strength and Conditioning for Brazilian Jiu-jitsu</span></div>
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