Brazilian Jiu Jitsu (BJJ) Training Plan for 7 Days:

Brazilian Jiu Jitsu (BJJ) Training Plan for 7 Days:

Training Plan

Monday:

  • Warm-up: 10 minutes of cardio (jogging or jumping jacks)
  • Technique: Guard passing
  • Drilling: 10 minutes of guard passing drills with a partner
  • Sparring: 10 minutes of live sparring
  • Cool-down: 10 minutes of stretching

Tuesday:

  • Warm-up: 10 minutes of cardio (jogging or jumping jacks)
  • Technique: Takedowns
  • Drilling: 10 minutes of takedown drills with a partner
  • Sparring: 10 minutes of live sparring
  • Cool-down: 10 minutes of stretching

Wednesday:

  • Rest Day

Thursday:

  • Warm-up: 10 minutes of cardio (jogging or jumping jacks)
  • Technique: Submissions
  • Drilling: 10 minutes of submission drills with a partner
  • Sparring: 10 minutes of live sparring
  • Cool-down: 10 minutes of stretching

Friday:

  • Warm-up: 10 minutes of cardio (jogging or jumping jacks)
  • Technique: Escapes
  • Drilling: 10 minutes of escape drills with a partner
  • Sparring: 10 minutes of live sparring
  • Cool-down: 10 minutes of stretching

Saturday:

  • Rest Day

Sunday:

  • Warm-up: 10 minutes of cardio (jogging or jumping jacks)
  • Technique: Open Mat (practice any techniques or drills you want to work on)
  • Sparring: 20 minutes of live sparring
  • Cool-down: 10 minutes of stretching

Meal Plan for 7 Days:

Monday:

  • Breakfast: Oatmeal with berries and nuts
  • Lunch: Turkey and vegetable wrap
  • Dinner: Grilled chicken with quinoa and steamed vegetables

Tuesday:

  • Breakfast: Greek yogurt with granola and berries
  • Lunch: Tuna salad sandwich
  • Dinner: Steak with roasted sweet potatoes and green beans

Wednesday:

  • Rest Day

Thursday:

  • Breakfast: Scrambled eggs with spinach and avocado
  • Lunch: Chicken and vegetable stir-fry
  • Dinner: Salmon with brown rice and mixed greens

Friday:

  • Breakfast: Smoothie bowl with yogurt, berries, and chia seeds
  • Lunch: Turkey and cheese roll-up
  • Dinner: Pork chops with roasted vegetables

Saturday:

  • Rest Day

Sunday:

  • Breakfast: French toast with fresh fruit
  • Lunch: Grilled chicken Caesar salad
  • Dinner: Beef and broccoli stir-fry

Shopping List for 7 Days:

  • Oatmeal
  • Berries (strawberries, blueberries, raspberries)
  • Nuts (almonds, walnuts, pecans)
  • Turkey
  • Vegetables (spinach, avocado, bell peppers, cucumber, sweet potatoes, green beans, mixed greens)
  • Wraps or sandwich bread
  • Chicken
  • Quinoa
  • Tuna
  • Steak
  • Greek yogurt
  • Granola
  • Salmon
  • Brown rice
  • Pork chops
  • Eggs
  • Spinach
  • Avocado
  • Smoothie ingredients (yogurt, berries, chia seeds)
  • Cheese
  • Caesar salad dressing
  • Beef
  • Broccoli
  • French bread
  • Milk

Note: Keep in mind that this is just an example of a meal plan and a shopping list, and you should adjust the quantities and ingredients according to your specific dietary needs and preferences.

 

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