Renegade Team Training
By: JMertlich,
5/31/2010
Warm Up
1 Round of speed pummeling 5 minutes
1 Round of Hand fighting 5 minutes
1 Round of Takedown Drills 5 minutes 2 and 2 (2 takedowns then switch with your partner)
2 reps each side of the jiu jitsu drills chart (escapes, sub defense, sweeps, submissions)
2 X 5 minute rounds grappling from standing
2 X 5 minute rounds grappling from standing against cage
2 X 5 minute rounds grappling from guard
2 X 5 minute rounds grappling against cage
Dot Drill
Agility Ladder
Agility Drills
Renegade Rope X 3 Rounds
Pull-up bars - > *Cone 1 - > Cone 2 - > Cone 3 - > Cone 4 - > Cone 5 - >
Farmers Walk Instead of Sprint
1) Burpees
2) KB Swings
3) Med Ball Push Ups
4) Sledge Hammer
5) Sumo Dead Lift 95 lbs.
The * indicates where “A” will start the first exercise and the arrow lines indicate how he will progress down the field.
2 X 5 minute rounds band sprints tabata style
Neck Workout 10 minutes and stretch