'As an overview, start with a heavy main movement that’s simple to progress. You’ll want to add a manageable amount of reps, sets or weight from week to week. Sticking to the rule of lifting heavy but fast will help minimise unnecessary fatigue and let you continue training hard on the mat. Change up the main movement every so often to hit different parts of your body as well as avoiding tunnel vision on a particular lift. After the main movement, hit accessories that increase the work volume of the pressing muscles, help reduce risk of injury and involve some complexity. Aim for higher reps than the main movements and if needed, slowly progress these exercises from week to week as well. DM me on Instagram @captainjaynetrains or email [email protected] for 1-1 Online Coaching. Follow my tiktok @captainjayne for short form training content. Like. Comment. Subscribe. And Thank you for watching.'
Tags: strength , training , strength training , MMA , strength and conditioning , judo , wrestling , bjj , jiu jitsu , sambo
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