my Arte Suave

The Most Basic Program In The World

Yesterday was the first day back doing squats since the beginning of december because of the injury I had to my knee. And to get back into the flow of things,I will use this very simple program from Greg. http://www.cathletics.com

By Greg Everett

I’ve written down this same program so many times for so many people, I thought it would make sense to put it down here for other people to use. I’m sure things that look a lot like this have been floating around for decades because it makes perfect sense and is remarkably simple. I think I may have stuck it or something very similar in a newsletter at some point in the last couple years as well.

The basic structure is as follows:

Day 1
Snatch
Snatch Pull
Front Squat

Day 2
Jerk
Push Press
Overhead Squat

Day 3
Clean & Jerk
Clean Pull
Back Squat

The snatch, clean and jerk can be the classic lifts as written, or any variation of your choosing based on how you’re feeling on a particular day, or based on what you need to address certain technical problems. This includes variations like powers, hangs, complexes, etc. 

Snatch and clean pulls can be done as pulls as written, or you can substitute any pulling-related exercise such as halting deadlifts, partial pulls, segment pulls and pull complexes. Again, choose exercises that address your own needs with regard to technique and strength.

The push press on day 2 can be any kind of upper body press exercise that you decide is most effective: push press behind the neck, press, incline bench press, etc. Similarly, the overhead squat on day 2 can be replaced with a snatch balance variation, complex of snatch balance and overhead squat, snatch push press and overhead squat, etc.

Front squats and back squats on days 1 and 3 can be done with whatever sets and reps you choose. As a starting point, I would suggest 3s for the front squat and 5s for the back squat, 3-5 sets for each.

To this you can consider adding a technique exercise at the start of each day related to the classic lift of the day. For example, on day 1 if you have trouble with the turnover of the snatch, you might choose to do a few sets of muscle snatches or tall snatches before doing the snatches. Keep this exercise relatively light and easy. 

Start the first week with fairly conservative weights and spend 3-4 weeks building the weights up, decreasing the reps or sets somewhat as you go if necessary. For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week. 

Have fun with it and post any variations you use successfully here.

Competition fitness question answered..

So I received an email from friend who checks out my blog from time to time, and this person had a question regarding fitness. Here’s what he said/asked exactly.

So I joined [a tournament] last weekend and
I got my ass kicked. I figured I have to improve on my strength and
fitness. The guys i fight are usually bigger than me and I need to
match them on that aspect.

What do you suggest I start doing? I will be enrolling to a gym. I
agree with what you said about building fitness continously. I want to
do that as well because I want myself to be ready to compete all the
time. I know you are pretty knowledgeable on this field thats why I
sent you this email.

Thanks bro!

This was my reply, and i replied from my phone. Had no idea it was this much info:

**Disclaimer** I am by no means a master at this stuff. I have just been around, have competed. Have felt like complete crap, out of shape competing. Things have changed. I am now doing much better fitness wise. And i am improving daily. I am more then willing to share my experience and what has worked for me thus far.

Hey bro, all is great over here.
So guys your size are strong or bigger..hmm.
Personally what I always try to strive to improve are cardiovascular fitness coupled with strength movements, just like you feel in bjj… When your passing your being pushed away while trying to drive in around and such..then you might be playin guard and now your back stand up fighting. The othet thing try to improve is grip strength and endurance.

How do I improve these things. A good sprinting routine is a must to improve cardio the most (and it’s free). You can max your cardio w/ this.

Also you’ll want to add olympic lifts bro. Snatches, cleans, presses, deadlifts…this is where you make your money in fighting those bigs.

But you wanna go further and combine cardio with strength movements essentially mimicking a fight…so for example I looooove to do stuff like this for , I’ll do 5-8 exercises… 2-3 of them will be olympic lifts..those are your strength movements..and I’ll do those for 5 reps (weights will vary, keep it light but challenging, you should be able to do 7 reps if you wanted to..you always want to leave 1 or 2 in the tank when training strength in my opinion, and is something called ‘greasing the groove’ by one of me fitness heroes Pavel Tsatsouline)..the other exercises will be hard intense bodyweight exercises. Like sprawls, burpees (180 burpees are great), pullups, explosive pushups, sitthrus, or if you have a partner you can do some sort of bjj related drill or w.e you can do wheel barrels, buddy carrries..it should be exhausting!! Then you will do the strength movement at the end…3-infinitie rounds is what I do..i rest 1-2minutes between sets…if your in shape keep 45secs to 60secs please…it shouldn’t feel good..
All the while when your doing the lifts your indirectly working your grips…

To attack the grips I’m doing rope pullups, taking 2 10 or 20lbs..putting the plates together and squez em between thumb and four fingers..do it for time…another exercise I do is I take a bar (45lbs) and I hold it in one hand, and let it seasaw in my hand..u will feel it in your forearms… And of course the bar complexes are good..but that’s another email…

The olympic lifts will work work everything! Your arms, your shoulders, your back, legs, core…

Another thing I have ignored too much is core work…gotta get a good core routine.

Also something I do is long runs..nomore then 3 miles…and to make it more fun..i do some pushups pullups and some core stuff…

Stay tuned on my blog bro I’m going to be putting up fitness videos as well as how I prepare for competition to a certain extent.

Also this was a fantastic question, hope you don’t mind if I share it with the world on my blog bro.