Since USI opened we have had a lot of people come through the doors. Averaging over 7 hours of training per day, several of those hours involving several clients at once. And more than 20 hours training many jiu-jitsu practitioners as well. We are well on our way to becoming a science lab to the most cutting edge training in the Chicago area.
Below is a quick video of Jiu-Jitsu Brown Belt Benny Acevedo going through a strength endurance training session to improve his ability to remove waste by-products for increased conditioning on the mat, lower his body fat, and gain some relative strength. These types of workouts are not pleasant.
If you couldn’t read what we did, here is the workout:
- Walking Dumbbell Lunges: 4 Sets X Distance (There/Back) Rest: 15 secs (Every other set this was replaced with a backward back pedal sled drag w/ belt attached)
- Swiss Bar Push Press: 4 Sets X 8-10 Rest: 15 secs
- Kneeling High to Low Cable Wood Chop: 4 X 10-12 Rest: 15 secs
- Kettle Bell Swings: 4 X 15 Rest: 15 secs
- Standing Alternating Cable High Row: 4 X 10 (Per Side) Rest: 15 secs
- Rings Push Up: 4 X AMAP (As Many As Possible) Rest: 15 secs
- Standing Inline Hammer Curl w/ Fat Gripz: 4 X 8-10 Rest: 15 secs
- Battling Ropes: 20 secs Alternating/ 20 secs Concurrent Rest: 60-90 secs
All of these were performed as one big circuit.
Fifteen seconds rest between sets is no joke. Every training session at USI is made to be progressive. Once they’ve adapted, the progression happens. If you’d like to read more about this in greater detail, click on this link.
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