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| WILD CARD COMPETITION TEAM
TRAINING SCHEDULE
Day One
10 km run
warm-up stretch
5x3min rounds shadow boxing
3x3min rounds kicking pad work
2x3min rounds focus mitt work
30 minutes clinch work or 30 minutes sparring
Day Two
10 km run
warm-up stretch
1min forward and 1min back bridges
30 min ground work repetition
5X5min rounds working on individual technique
positioning drills
Day Three
10 km run
warm-up stretch
5x3min rounds shadow boxing
3x3min rounds kicking pad work
2x3min rounds focus mitt work
30 minutes clinch work or 30 minutes sparring
Day Four
REST
Day Five
10 km run
warm-up stretch
1min forward and 1min back bridges
30 min takedown repetition
5x5min rounds working on individual takedowns and throws
5x6 min rounds of takedown (RANDORI) sparring
Day Six
Warm-up stretch
10x5 min sparring with all ranges
Technique to concentrate on
Takedowns
Double leg takedown
Ankle pick
Single leg
Windmill
Chest to side suplex
Drag down
Groundwork
Lying armbar
Elbow knot from north-south
Armbar from the guard
Triangle choke
Heel hook
Knee bar
Achilles lock
Knee crush
Rear naked choke
Standing guillotine
Guillotine from the guard and from the mount
Reversals
Rear naked choke to double ankle lock
Rear naked choke to double ankle lock to push on back to relieve pressure on ankles
Shoot to Guillotine
Shoot to Guillotine to Reversal(wrap inner arm around head outside arm under crotch and lift to chest)
Ankle lock to push through
Ankle lock to push through to armbar(grab arm let go of his ankle and raise knee to block mount, then
swing leg over his head pull it closeto the side of your body apply pressure on arm)
Ankle lock to pushthrough to hiplock
Triangle choke to walk up and over
Guard to break guard with elbows in thigh
Half guard to knee bar
Mount to sweep with legs
Mount to roll over
Positions
Guard
Mount
Side mount
Half guard
North-south
Having back
Turtle
Knee on chest
Leg Control
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| Training Meal Plan
6am
Animal cuts
12oz water
7:30am
Banana
2cups Oatmeal or grits
2 scrambled eggs
Animal Pak multi
12oz water
9:30am
Animal Max protein
W/ Fruit
HP
11:30am
Chx or Tuna Sandwich
Fruit
12oz water
1:30pm
Animal cuts
12oz Water
2:30pm
6-8 oz chx or tuna sandwich
fruit
12oz water
3:00pm
Animal Stack
12oz water
3:30pm
Weight Workout ( M,W,F )
4:30pm
Sushi
12oz w/ HP
12oz Sweet Tea
Animal pak multi
6:30pm
12oz water
8:30pm
6-8oz Chx Tuna or Turkey
Sweet potato/simple carb
12oz Water
10:30pm
Animal Max Protein w/ milk
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