HomeDe Arte Suave

De Arte Suave

This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.

Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Rhythm and Timing

Day 1
  1. Jump Rope
  2. Toe Grabs
  3. Foundational Footwork
  4. Ballistic Ball Workout
  5. Hand Eye Drill
  6. Shoulder Accelerator
  7. Back Builder
  8. Heavy Rope

    9. Jump Rope 10 minutes
    Heavy Rope 5 sets 60-90

Day 6

Rest

Day 7
  1. Row Machine SSL Style
  2. Foundational Footwork
  3. Ankle Jumps
  4. Ballistic Ball Workout
  5. Hand Eye Drill
  6. Elliptical Machine

    7. Row Machine 30 seconds hard 30 +30 seconds light (10 hard)
    Elliptical Machine 30 minutes
    Elliptical Machine 30 minutes

Day 8
  1. Jump Rope
  2. Hand Putty
  3. Toe Grabs
  4. Plyometric Slant Board
  5. Disks Complete
  6. Ballistic Arms
  7. Ballistic Bridge
  8. Extended Push Ups
  9. 100 Leg Raises
  10. Hand Eye Drill

    11. Jump Rope 10 minutes

    5 extended push ups

Day 9
  1. Row Machine SSL Style
  2. Foundational Footwork
  3. Ballistic Ball Workout
  4. Shoulder Accelerator
  5. Back Builder
  6. Bell Raises
  7. Superman Stretch
  8. Heavy Rope
  9. High-Intensity AquaKinetic Training: Arms
  10. Upper Body Band Stretching
  11. Hand Putty

    12. Row Machine 15-20 minutes
    Heavy Rope 5 sets 60-90 reps
    10 push ups

Day 10
  1. Jump Rope
  2. Toe Grabs
  3. Foundational Footwork
  4. Ballistic Ball Workout
  5. Ballistic Bridge
  6. Hip Adduction / Abduction
  7. Wall Roller
  8. The Wall Dribble
  9. High-Intensity AquaKinetic Training: Legs
  10. Leg Band Stretches

    11. Jump Rope 15 minutes

    Heavy Rope:
    5 sets 60-90 reps I minute rest in between

Day 11
  1. Toe Grabs
  2. Plyometric Slant Board
  3. Disks Complete
  4. Pipe Walk
  5. Two Foot Toe Raises
  6. Foundational Running Mechanics
  7. Elliptical Machine

    8. Elliptical Machine 30 minutes

Day 12
  1. Row Machine SSL Style
  2. Foundational Footwork
  3. Ballistic Arms
  4. Back Builder
  5. Shoulder Accelerator
  6. Superman Stretch
  7. Two Legged Jumps
  8. Heavy Rope
  9. Endurance Sprint

    10. Row Machine 15 minutes
    Heavy Rope 5 set 60-90 reps
    Two Legged Jumps 10

Day 13
  1. Jump Rope
  2. Foundational Footwork
  3. Ballistic Ball Workout
  4. Ballistic Bridge
  5. High-Intensity AquaKinetic Training: Arms
  6. High-Intensity AquaKinetic Training: Legs
  7. 110 Yard Sprints - 10 sets

    8. Jump Rope 15 Minutes

Comments

Submitted by blakcoffey on Wed, 2011-02-02 19:26.

I like the workout, but just like the poster above me; I'm curious as to what days you do what...due to format of days...can anyone sort this out?

Submitted by mpcc2021 on Fri, 2010-07-30 13:36.

Can i get some one to sort out the days on this work I want it to be a monday-sunday thing but these day 0-7 format is confusing I just want monday-sunday

Submitted by nickc1973 on Wed, 2010-03-17 14:33.

I like it, and you're absolutely right Jiu-jitsu has absolutely nothing to do with absolute strength, in fact its a total hinderance. The "gentle art" is literally all about being gentle, strength and smashing and squeezing opponents is not gentle, therefore it is not part of "the gentle art". Traditional weight training routines are detrimental to the type of lightness, and quickness you need on your hands and feet, and the timing and precision. In short, the more coordinated, quick, precise, balanced, and GENTLE you are on your opponent the better you're jiu-jitsu will become, weightlifting can't produce that type of kinesthetic awareness. SSL fixed all the damage and problems that crossfit, kettlebells, and other traditional style workouts did to my body.