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- Feb 19, 2017
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Hey guys,
First off, not sure if I should post this here or in the strenght&cond. forum, but because it relates mostly to BJJ I decided to post here.
So I'm 37, super out of shape, super weak. Haven't done any real exercising in over 13 years. But I guess I know what training is as I used to do kickboxing, competed, had several amateur fights etc, but ofc it was aaages ago. So finally I decided to start working out again, found a BJJ gym last November, blew my mind. Went 3 to 4 times a week, lost 19 pounds, started getting in (relative) shape, and even though I'm still the worst white belt ever, I felt great, and just ignored my ego. Oh and BJJ is simply put mindblowing (why the f. did I wait this long).
Anyway... last Sunday... SNAP. Broke my left ring finger (nice long fracture). I now have a huge cast that immobilizes my wrist (I'm hoping they are removing it next week to put on a much smaller one). Doctor's orders: no BJJ for 2 to 3 months. Ugh.
So here's the routine I'm thinking of following in the meantime, taking in account my left hand is useless for now (no push ups etc). Do you guys have any feedack? I basically want to work out 3 times a week for one hour or less on my own. Maybe 4 times a week max.
DYNAMIC STRETCHES - 30 seconds each
CALF RAISES, SQUATS, WARRIOR LUNGES, HIP ROTATION, GATE WALKS, SIDE LUNGES
SOLO BJJ DRILLS: https://www.youtube.com/watch?v=Tz3GMFc9AHU
(probably more than 3 times a week).
I can do everything except technical stand ups on the left side.
LEGS AND ABS – 15 minutes
Jumping lunges 1min
Abs 1min (Crunches or leg raises or knees-in+crunches)
Squats 1min
Abs 1min (Obliques or Crunches)
REST 1min
3x
BJJ STRETCHING: https://www.youtube.com/watch?v=qeA9Z76deDo&t=1465s
Just finished it tonight. Felt pretty good, but kinda light, and it feels weird to not work the upper body.
Any advice?
Thanks!
First off, not sure if I should post this here or in the strenght&cond. forum, but because it relates mostly to BJJ I decided to post here.
So I'm 37, super out of shape, super weak. Haven't done any real exercising in over 13 years. But I guess I know what training is as I used to do kickboxing, competed, had several amateur fights etc, but ofc it was aaages ago. So finally I decided to start working out again, found a BJJ gym last November, blew my mind. Went 3 to 4 times a week, lost 19 pounds, started getting in (relative) shape, and even though I'm still the worst white belt ever, I felt great, and just ignored my ego. Oh and BJJ is simply put mindblowing (why the f. did I wait this long).
Anyway... last Sunday... SNAP. Broke my left ring finger (nice long fracture). I now have a huge cast that immobilizes my wrist (I'm hoping they are removing it next week to put on a much smaller one). Doctor's orders: no BJJ for 2 to 3 months. Ugh.
So here's the routine I'm thinking of following in the meantime, taking in account my left hand is useless for now (no push ups etc). Do you guys have any feedack? I basically want to work out 3 times a week for one hour or less on my own. Maybe 4 times a week max.
DYNAMIC STRETCHES - 30 seconds each
CALF RAISES, SQUATS, WARRIOR LUNGES, HIP ROTATION, GATE WALKS, SIDE LUNGES
SOLO BJJ DRILLS: https://www.youtube.com/watch?v=Tz3GMFc9AHU
(probably more than 3 times a week).
I can do everything except technical stand ups on the left side.
LEGS AND ABS – 15 minutes
Jumping lunges 1min
Abs 1min (Crunches or leg raises or knees-in+crunches)
Squats 1min
Abs 1min (Obliques or Crunches)
REST 1min
3x
BJJ STRETCHING: https://www.youtube.com/watch?v=qeA9Z76deDo&t=1465s
Just finished it tonight. Felt pretty good, but kinda light, and it feels weird to not work the upper body.
Any advice?
Thanks!