Brazilian Jiu-Jitsu and Pilates
At Camp Energy, students are given the option to choose between the Brazilian jiu-jitsu program and Pilates for the physical fitness component of the program. This provides them with the opportunity to choose the program that best matches their needs and goals, allowing them to choose the one that is right for them.
Brazilian jiu-jitsu
Week 1: Foundation and Mobility
Day 1: Lower Body Focus (Legs and Core)
Warm-up: Jogging, dynamic stretches (leg swings, lunges)
Training: Drills focusing on guard retention, sweeps, and basic submissions (armbar, triangle from the bottom)
Cool-down: Static stretches targeting the hamstrings, quads, and abdominal muscles
Day 2: Upper Body Focus (Arms, Chest, Shoulders)
Warm-up: Arm circles, push-ups, band pull-apart
Training: Technique work on grips, arm drags, and basic takedowns
Cool-down: Static stretches for arms, chest, and shoulders
Day 3: Core and Back
Warm-up: Planks, side planks, supermans
Training: Drills focusing on posture control in guard and standing; back takes
Cool-down: Yoga poses focusing on lower back and core, such as cobra and child's pose
Day 4: Cardio and Endurance
Warm-up: Skipping rope, light sparring
Training: High-intensity roll sessions with emphasis on maintaining top control, transitioning between positions
Cool-down: Light jogging, deep breathing exercises
Day 5: Flexibility and Recovery
Warm-up: Gentle yoga flow
Training: Technical drilling at a relaxed pace, focusing on flow rolls and movement fluidity
Cool-down: Extended stretching session, foam rolling
Week 2: Technique and Strength
Day 6: Advanced Lower Body and Core
Warm-up: Dynamic stretching and agility drills
Training: Focus on complex sweeps and guard re-compositions with added resistance (e.g., using bands). Include core strengthening exercises like Russian twists and leg raises.
Cool-down: PNF stretching for flexibility improvement.
Day 7: Advanced Upper Body
Warm-up: Resistance band exercises for shoulder mobility and strength
Training: Advanced grip fighting techniques and drills for improving arm strength, including chin-ups and push-ups with variations.
Cool-down: Static stretches focusing on the upper body.
Day 8: Core and Back Strength
Warm-up: Core activation exercises (planks, bird dogs)
Training: Techniques for lifting and controlling opponents from the guard, back extensions, and rowing exercises for back strength.
Cool-down: Stretching and foam rolling for the back and core.
Day 9: Cardio and Strength Endurance
Warm-up: Circuit of bodyweight exercises (squats, burpees)
Training: Timed rounds of positional sparring with emphasis on maintaining high intensity and transitioning smoothly between positions.
Cool-down: Light cardio (jogging) and deep breathing exercises.
Day 10: Active Recovery and Flexibility
Warm-up: Light movement drills focusing on fluidity
Training: Gentle sparring focusing on technique over strength, balance exercises, and dynamic stretching routines.
Cool-down: Extended yoga session focusing on flexibility and mindfulness.
Week 3: Strategy and Sparring
Day 11: Escaping Bad Positions
Warm-up: Movement drills emulating escapes
Training: Focused drilling on escaping from side control, mount, and back positions. Light sparring emphasizing escape techniques.
Cool-down: Stretching with a focus on mobility.
Day 12: Bottom Game Strategy
Warm-up: Hip escapes and bridges
Training: Guard maintenance and attacking strategies from the bottom, including sweeps and submissions. Partner drills for reaction time.
Cool-down: Gentle stretching focusing on hips and lower back.
Day 13: Top Game Efficiency
Warm-up: Dynamic stretching and pressure drills
Training: Passing guards with efficiency, maintaining control in top positions, and submission setups from the top. Drills for improving pressure and control.
Cool-down: Static stretching for the upper body and spine decompression.
Day 14: Defensive Tactics
Warm-up: Reflex and defensive movement drills
Training: Defensive strategies against common attacks and submissions. Emphasis on not just escaping but reversing situations to one's advantage.
Cool-down: Mindfulness and breathing exercises for recovery.
Day 15: Sparring Day
Warm-up: Full-body dynamic stretching and light technique drilling
Training: Rotational sparring with different partners, focusing on implementing learned strategies under pressure.
Cool-down: Group cool-down with light jogging and stretching.
Week 4: Integration and Intensity
Day 16: High-Intensity Drilling
Warm-up: High-intensity interval training (HIIT) for agility and explosiveness
Training: Fast-paced drilling of transitions between positions, focusing on fluidity and speed. Incorporate explosive movements and transitions.
Cool-down: Foam rolling and stretching focused on muscle recovery.
Day 17: Positional Dominance
Warm-up: Specific drills for position control
Training: Emphasis on securing and maintaining dominant positions. Includes positional sparring with objectives (e.g., maintain mount for X minutes).
Cool-down: Stretching and mobility work focusing on joint health.
Day 18: Submission Chain Drilling
Warm-up: Light sparring focusing on flow
Training: Drill submission chains (e.g., from armbar to triangle to omoplata). Focus on smooth transitions and setups.
Cool-down: Deep stretching and meditation for mental recovery.
Day 19: Competition Simulation
Warm-up: Competition pace sparring rounds
Training: Simulated matches with specific scenarios and points. Emphasize strategy, endurance, and technique under fatigue.
Cool-down: Team discussion on performance, followed by a group stretch.
Day 20: Overall Review and Live Rolling
Warm-up: Review of key techniques and movements
Training: Free rolling with emphasis on using the techniques and strategies learned over the past weeks. Encourage mindful practice and experimentation.
Cool-down: Celebrate the program's completion with a team cool-down, including partner-assisted stretching and reflections on progress.
Pilates
Week 1: Foundation and Core Focus
Day 1: Core and Abs
Warm-up: Gentle stretching and mobility exercises focusing on the spine and pelvis.
Training: Classical Pilates mat exercises focusing on core strength, including The Hundred, Roll-Up, and Single Leg Stretch.
Cool-down: Spinal twists and deep breathing exercises.
Day 2: Lower Body (Legs and Glutes)
Warm-up: Dynamic leg stretches and hip mobility exercises.
Training: Pilates exercises targeting the lower body, such as Side Kicks, Leg Circles, and Standing Pilates for leg strength and flexibility.
Cool-down: Stretching focusing on the hamstrings, quads, and calves.
Day 3: Upper Body (Arms, Shoulders, Chest)
Warm-up: Arm swings, shoulder circles, and chest openers.
Training: Pilates series focusing on the upper body, incorporating exercises like the Pilates Push-Up, Planking, and Arm Circles with light weights.
Cool-down: Stretching and releasing tension in the arms, shoulders, and chest.
Day 4: Back and Spine
Warm-up: Cat-Cow stretches, spinal rotations, and back extensions.
Training: Exercises focusing on back strength and spine flexibility, including Swimming, Child's Pose, and The Swan.
Cool-down: Gentle back stretches and relaxation poses.
Day 5: Flexibility and Balance
Warm-up: Full-body dynamic stretching and balance exercises.
Training: A combination of Pilates exercises that promote flexibility and balance, such as the Tree, Mermaid, and Standing Roll Down.
Cool-down: Deep stretching routine for all major muscle groups and meditation.
Week 2: Intermediate Techniques and Strength
Day 6: Core Strengthening
Warm-up: Breathing exercises and spine mobility movements.
Training: Intermediate core exercises including the Double Leg Stretch, Scissors, and Criss-Cross. Introduce the Pilates ring for added resistance in exercises like the Ring-Assisted Roll-Up.
Cool-down: Deep abdominal stretches and relaxation breathing.
Day 7: Lower Body Focus
Warm-up: Leg swings, hip openers, and ankle mobility drills.
Training: Leg work with increased resistance using bands or weights, including Standing Leg Pulses, Pilates Squat variations, and Bridge with Leg Lifts. Focus on unilateral exercises to address imbalances.
Cool-down: Stretching for the legs, focusing on the quads, hamstrings, and calves.
Day 8: Upper Body and Posture
Warm-up: Shoulder mobility exercises and arm stretches.
Training: Exercises targeting the arms, shoulders, and upper back, such as Pilates Boxing, Tricep Dips with a chair, and the use of light dumbbells for Arm Circles. Emphasize posture-improving exercises.
Cool-down: Neck and shoulder stretches, chest openers.
Day 9: Back Strength and Flexibility
Warm-up: Gentle back stretches and warm-up movements.
Training: Advanced back strengthening exercises like the Extended Swan Dive and exercises using a foam roller for support and challenge. Incorporate rotational movements for spinal health.
Cool-down: Full back stretches and gentle twists.
Day 10: Enhanced Flexibility and Balance
Warm-up: Dynamic full-body stretching.
Training: A mix of Pilates exercises focusing on balance (such as Single Leg Kick and Standing Splits) and flexibility, including advanced stretches and balance poses. Use the Pilates ball for added stability work.
Cool-down: Mindfulness and deep stretching for flexibility.
Week 3: Advanced Integration and Precision
Day 11: Advanced Core Challenge
Warm-up: Dynamic abdominal activation.
Training: High-level core exercises, including the Teaser variations, Jackknife, and exercises incorporating resistance bands for added challenge.
Cool-down: Deep core stretching and relaxation techniques.
Day 12: Power Legs and Glutes
Warm-up: Lower body mobility work.
Training: Advanced lower body exercises focusing on strength and endurance, such as the Pilates Side Splits on the reformer or mat variations, and advanced calf raises with a Pilates ring for resistance.
Cool-down: Deep stretches for the lower body, focusing on flexibility.
Day 13: Upper Body Sculpting
Warm-up: Upper body and arm activation.
Training: Intense upper body routine including Push-Up variations, the use of resistance bands for Pilates Pulls, and Magic Circle exercises for arm toning.
Cool-down: Stretching and releasing tension in the upper body.
Day 14: Dynamic Back and Spine
Warm-up: Spinal articulation and flexibility movements.
Training: Advanced exercises for back strength and spine flexibility, including the Rocker with Open Legs and advanced reformer exercises like the Rowing Series for those with equipment.
Cool-down: Relaxing stretches focusing on spinal health and mobility.
Day 15: Precision and Flow
Warm-up: Full-body dynamic movements.
Training: A sequence of flowing movements that transition smoothly between exercises, focusing on precision and control in each movement. Include advanced exercises that challenge balance and coordination.
Cool-down: A series of stretches to enhance flexibility and encourage muscle relaxation.
Week 4: Full Body Integration and Flow
Day 16: Integration of Techniques
Warm-up: Comprehensive body mobility sequences.
Training: A combination of exercises from the previous weeks, performed in a flowing sequence to challenge the body and integrate techniques, including reformer or chair exercises for those with equipment.
Cool-down: Full-body stretching and relaxation.
Day 17: Enhanced Balance and Core
Warm-up: Core activation and balance drills.
Training: Challenging balance exercises integrated with core strengthening movements, focusing on stability and control, such as the Advanced Bird Dog and Pilates Plank variations.
Cool-down: Core and balance-focused stretching.
Day 18: Strength and Endurance
Warm-up: Energizing full-body movements.
Training: Circuit-style Pilates session focusing on strength and endurance, incorporating timed exercises with minimal rest between sets to maintain heart rate and intensity.
Cool-down: Deep muscle relaxation and stretching.
Day 19: Precision in Movement
Warm-up: Movement preparation focusing on breath and alignment.
Training: Advanced Pilates practice emphasizing precision in every exercise, with attention to the details of alignment, breath control, and movement fluidity.
Cool-down: Focused stretching on areas of tension and alignment correction.
Day 20: Full Body Flow and Celebration
Warm-up: Engaging in a routine that prepares every part of the body.
Training: A celebratory flow of all learned techniques, emphasizing seamless transitions, challenging poses, and the joy of movement. Encourage creativity in sequences.
Cool-down: A reflective cool-down, focusing on the achievements over the 20 days, including gratitude meditation and deep stretching.