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.
Paul is a 44 year old Online Marketeer and Dad to a beautifull daughter who started Judo and Japanese Jiu Jitsu.
After a few lessons Paul joined a class where the parents where allowed to go on the mat with the kids.
Since then Paul is hooked and he immediately started immerging himself in the world of martial arts.
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