MMA/BJJ – Assegai

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  • Bodyweight-based strength and work capacity conditioning for the MMA/BJJ athlete.
  • 4 training weeks, 5 sessions days per week, 20 total sessions.
  • This protocol can be adapted to fit into your current BJJ training schedule.
  • Appropriate for recreational and professional athletes preferring a minimalist protocol that can be completed in 30-45 minutes.

$49.00

DESCRIPTION

PROGRAM OVERVIEW

BJJ Assegai is a 4-week, 5 session/week, bodyweight-based training program purpose built to prepare professional or recreational athletes for the physical demands of Mixed Martial Arts and Brazilian Jiu-Jitsu. This GPP block of training balances strength endurance, work capacity, midsection strength, and base endurance making it ideal for those who are new to the sport, athletes wanting to jumpstart their competition season, and seasoned athletes Interested in a minimalist maintenance program.

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any other exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

REQUIRED EQUIPMENT

Each item is optional and not required to complete this protocol:

  • High bar for pull-ups or low bar for horizontal pull-ups
  • Jump Rope
  • 16-18″ Step-up box
  • Soft tissue implements for recovery work

FAQs

Who is this protocol most appropriate for?

This protocol is appropriate for the recreational or professional athletes whether a new or seasoned in the sport, want to jumpstart a competition season, or want a low-tech maintenance training protocol.

How long are the training sessions?

The strength based and endurance training sessions are structured in a way that can be completed in 45 minutes or less.

Why do some of the sessions show 2-3 and 3-4 blocks?

The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.

What is your advice on nutrition?

See out FAQ page for some of our basic guidelines concerning nutrition.

How should I use this protocol if I'm also training BJJ during the week?

The intensity is low enough that experienced Jiu-Jiteiros should be able to use this protocol and continue "rolling" during the week with little to no ill effects. Ultimately it is smart to pay attention to your body and rate of recovery following a training session in this protocol using only 2-3 of these sessions a week until your recovery rate improves.

I have more questions, where can I have those answered?

Please email us at training@epochascent.com