How is my kickboxing and bjj routine? If you can change anything about it what would it be?
Kickboxing and BJJ program
Monday
Brazilian jiu-jitsu + Kickboxing
Before: Fuel + hydration + mobility
After: Recovery nutrition + light stretching + sleep
⸻
Tuesday
Strength + Explosiveness + mobility
•warmup
•Explosive squats (3-5 reps 3-5 sets) (Maximize your vertical jump height)
•Explosive pushups (3-5 reps 3-5 sets) (Push off the floor as hard as possible)
• Dumbbell Goblet Squats (5-8 reps 3-5 sets) (Controlled pace to build leg endurance) Execution: Load the dumbbell heavy. Lower under control for 3 seconds, then stand up aggressively. This builds the raw leg power needed to drive through your kicks.
•Dumbbell floor press (3 sets of 10 to 15 reps.) (Controlled pace to build chest and core stability) Lie on your back on the floor and press the dumbbells upward. The floor stops your elbows at 90 degrees, protecting your shoulders from the exact hyper-extension injuries common in BJJ and striking.
•Standing Weighted Russian Twists (3 sets of 10 to 12 reps per side) (first 5 slow then explosive)
90-120 seconds rest in between sets
Mobility
https://www.instagram.com/reel/DUn6UWcDRVc/?igsh=MXdmNGJnNXJrcnNybw==
https://youtu.be/I0FGI1ghZXc?si=pnab-NZbfzDhShB_
https://www.reddit.com/r/MuayThai/s/KKxP3BcElx
After: Recovery
⸻
Wednesday
Brazilian jiu-jitsu + Kickboxing
Before: Fuel + hydration + mobility
After: Recovery + sleep + light stretching
⸻
Thursday
Mobility + deep stretching
https://www.instagram.com/reel/DUn6UWcDRVc/?igsh=MXdmNGJnNXJrcnNybw==
https://youtu.be/I0FGI1ghZXc?si=pnab-NZbfzDhShB_
https://www.reddit.com/r/MuayThai/s/KKxP3BcElx
https://www.instagram.com/reel/CrTiD5RrYbd/?igsh=b2xxMWJjZTgzaGM3
⸻
Friday
Conditioning + Explosive training
Warmup
•Shadow shots (45 seconds) (Move fluidly, explosive entry every 5 to 8 seconds)
3 sets (60 seconds of rest in between sets)
•Shadow sprawls (30 seconds) (Stay light on your toes, visualize a takedown, drop quickly, and snap back up immediately).
3 sets (60 seconds of rest in between sets)
•Explosive Squats (5 reps) (Jump as high as possible, land softly, reset, and repeat).
3 sets (90 seconds rest in between sets)
Explosive pushups (5 reps) (Push away from the floor forcefully so your hands lift off the ground).
3 Sets (90 seconds rest in between sets)
Weighted Wood-chops (10 reps) finish the left side, immediately followed by 10 reps on the right side.
2 sets (45 seconds rest in between sets)
Jump Rope (2 minutes) (Maintain a steady, smooth, rhythmic pace).
3 sets (60 seconds rest in between sets)
⸻
Saturday
Cardio and technique
Jump Rope (Sprint): 30 seconds
Jump Rope (Normal Pace): 60 seconds
Shadowboxing (Fast Combinations): 60 seconds
Sprawls: 30 seconds
3-5 rounds (60 seconds rest in between sets)
Sit-Outs: 45 seconds
Shrimping: 45 seconds
Bridging: 45 seconds
(Back 2 back 2 back 2 back non stop)
(3 sets) (45 seconds rest in between sets)
Focus on smooth, non-stop technical movement to build hip endurance.
Phase 3: Aerobic Recovery Burnout (1 Set)
Keep your mouth closed and breathe entirely through your nose to build your baseline tank.
Jump Rope or Shadowboxing (Easy, Steady Pace): 10 minutes (Continuous)
Calf Stretch: 45 seconds per side (Releases tightness from the heavy jump rope volume).
Couch / Hip Flexor Stretch: 45 seconds per side (Opens up the hips after sit-outs and kicking).
Child’s Pose: 60 seconds (Decompresses your lower back from the bridging and sprawls).
⸻
Sunday
Full Recovery
•Eat
•Hydrate