Project-TOC Camp 2024

Objective

Competition readiness by November 9th 2024 for Tap Cancer Out 2024 Philadelphia BJJ Open

TODO

Create training log
Define 8 week programming in-line with class schedule
- Define conditioning workout for erg and kettlebells
  - Get baseline resting HR, cumulative wattage for baseline fitness along with avg. hr
Define conditioning kettlebell circuits
- Record total reps per exercise along with weight for reference along with avg. heart rate (volume and work/rest ratio)
Calculate approximate HR thresholds
Charge Vivo fit 4

Key Results

Achieve Competition Level Conditioning

Ability to scramble, achieve top position and recover between matches

Week Programming

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM	Strength & Power	Gi or Drilling		Gi or Drilling	Anaerobic Endurance	Strength & Power
PM	Gi & NoGi	Anaerobic Endurance	NoGi & Judo	Strength & Power	Open Mat	Gi*	Wrestling*

Swap Fri/Sat/Sun for rest days depending upon schedule
Aim for 3 Strength & Power, 2 Anaerobic Conditioning sessions
Fit in dedicated mobility session with daily hip and straddle
Superset Strength & Power with stability/mobility exercises
- Rows if doing C&P
- Nordics
- Push-ups for plyo work

Conditioning

Anaerobic Threshold

~ 80-90% of heart rate reserve
Highest exercise intensity that you can sustain for a prolonged period without lactate substantially building up in your blood

Aerobic Threshold

Max you could move for hours at a steady state
~ 60-70% of heart rate reserve

Resources

Rating of perceived exertion - Wikipedia

220-age = approximate maximum heart rate

Prilepin's Chart Guide: Optimize Your Lifts

1RM: 1 rep max

Percent of 1RM	Reps per Set	Optimal Total Reps	Range of Reps
55%-65%	3-6	24	18-30
70%-80%	3-6	18	12-24
80%-90%	2-4	15	10-20
90%	1-2	7	4-10

Programming Ideas and Notes

20-30m
aerobic intervals (2-8m rounds) with rest periods of 30-120s (anaerobic also emphasized)
anaerobic intervals (10-120s) with rest period of 1-3m
long (60-120) to medium to short

circuit training is not strength training
WRESTLING Kettlebell Circuit (Simple but Tough) - YouTube
or erg

3 strength training (ballistic, power/plyo, strength, ancillary)

3-5 sets, 3-6 reps
compound strength (squat, deadlift, pushing, pulling…bodyweight…higher reps allowed)
power (plyo, ballistic, olympic lifts)
anciallary 3-5, 6-12 reps
2 conditioning (erg or sprints)

Work to rest ratio	Work (s)	Rest (s)	Primary energy system	Intensity
	15 to 120 seconds	1 to 3 minutes	Anaerobic Glycolysis	Very High

Kettlebell Workout for Power & Endurance - YouTube
Workout:

POGO Hops: 2x20yds
Alternate POGO Hops: 2x20yds
Countermovement (CM) Jump: 2x5
Broad Jump: 5x1

SA KB SS Swing: 7x3 (each)
SA KB SS Face Pull: 7x3 (each)
SA KB Snatch to OH Squat: 3x5 (each)
SA KB Front Rack Reverse Lunge: 3x5 (each)

Conditioning: Tabata Method / KB Swings (AMRAP) x 10 rounds

Strength and Power

Plyometrics

…short, intense bursts of activity that target fast-twitch muscle fibers. These fibers help generate explosive power that increases speed and jumping height. source

Combine with lifting sessions either as initial part of session or in combination to superset strength.
Seek to cover all categories in a given training week.

Exercise Categories