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This is a online re-occurring subscription that works in real time with the HQ team. The same annual template that you find with our on-demand programs, but peaking at different times of the year through strength, power, and cardio for the major IBJJF tournaments. The place at which you start in the year is where you start the program, vs always starting at the beginning with eh downloads. If your already a competitive athlete and been hitting the gym for at least 6 months, this is a great program for you.
The focus is to peak in strength, speed, power, and cardio at the end of this block and be in top shape for any competition. The first 1/2 is a continuation of "Strength and Power", you're finishing up the level 1 hurricanes, 5/3/1 cycles, and should be moving well with the cleans. Then we're moving into the speed game! In the latter half, the 5/3/1 will be switched to a Max Effort (ME) and Dynamic Effort (DE) style of strength training. In order to accomplish this, you will be doing a Max Effort upper body workout paired with a Dynamic Effort lower body and vice versa, twice a week. Max effort exercises are front squats and Bench press. Dynamic exercises are going to be a combination of jumping and throwing exercises with a lot of medballs and kettlebells. Hurricanes get bumped up to aerobic power day, some compound exercises, along with the short bike sprints. And we will continue to develop our strength in the clean, now moving to some lower rep complexes and main lifts. Speed is the purpose of this block, so apply it to everything we do.
Repair, rebuild, and recover is a 12 week program based on exactly what the name says. There needs to be a planned annual time for repair on the body, muscle, joints, and mind. While there is no "off season" in grappling or BJJ, the latter part of the year tends to be a slower competition time for the major organizations and individuals. This is by no means a "easy" or time to have a 1/2 ass attitude. Quite the opposite. Expect longer warm-ups with lots of focus on using bands for speed and tension, as well as using them in the recovery portions to pull us into full range mobility positions. Weightlifting will be more focused on tempos and higher reps with straight sets and super sets vs. the heavy 1-3 rep max and circuits we've been utilizing. Around 5-7 exercises per day for 3-5 sets in the 8-12 rep range. You will have 3 days of lifting, 1 day of aerobic training, and one optional day of more aerobic training.
The focus is to build strength and power, maintain aerobic capacity, and introduce the hurricane training. The hurricanes will ramp up through 2 levels, building the base for the "aerobic power intervals" in the next peaking program. The 1st 2 weeks are a testing point to get started. You will be going through the movements as a reminder for your mind and body of what type of exercises you will be doing the next few weeks, as well as get a starting point of strength to progress the program correctly and measure success. Strength sessions will follow a 5/3/1 protocol with an upper and lower split. Each mini-cycle of 5/3/1 includes a 3-week wave in reps and intensity. So pay attention to the prescribed reps, percentages, and intended intensity to get the most from this program. After the 2nd 5/3/1 cycle, there will be a 1-week de-load followed by a 4-week peak. Power will be worked with the power clean and speed or dynamic movements such as banded presses and squats, jump variations, and med ball exercises. The power clean is a staple in the E2F program, and there will always be some type of clean aspect programmed in each block. We will start with a simple, lightweight complex and progress over the next 8 weeks to eventually hit max single rep efforts. If your form is not up to par, you may need to spend a little extra time in the warmup and ramp-up sets. Maintaining your aerobic capacity is important right now for 2 reasons. A large tank will essentially allow you to more work without overtaxing your body. 4 gym sessions a week and probably another 4-10 hours a week on the mats is a hard lifestyle. These "cardio" workouts can seem boring or slow at times, but that's the exact speed you need to get the work and recovery adaptations were looking for.
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