Sample Output

AI Training Plan — 8-Week Competition Prep (BJJ)

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✅ SAMPLE OUTPUT — Partial preview. This document shows the exact format and depth subscribers get. Week 1 and a drill example are shown below.

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Technique Log

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Athlete Profile

Sport: Brazilian Jiu-Jitsu

Goal: Competition Prep

Skill Level: Intermediate / Advanced

Training Frequency: 5x/week

Competition Date: 8 weeks out

Week 1 — Base Building

Day	Session	Intensity	Duration	Focus
Mon	Open Mat — Positional Sparring	Moderate	90 min	Pass the guard
Tue	Technique: De La Riva Guard	Light	60 min	Sweep sequences
Wed	Rest or Active Recovery	Light	30 min	Mobility & stretching
Thu	Sparring Focus: Half Guard	Hard	90 min	Underhook sequences
Fri	Competition Drilling	Moderate	75 min	Tournament-specific positions
Sat	Live Rolling	Max	120 min	Cardio & submissions
Sun	Rest	Light	0 min	Film study & stretching

Week 4 — Hardening Phase

Day	Session	Intensity	Duration	Focus
Mon	Positional Sparring: Closed Guard	Hard	90 min	Breaking grips
Tue	Technique: X-Guard Sweeps	Moderate	60 min	Entry points
Wed	Active Recovery — Yoga & Rolling	Light	45 min	Hip mobility
Thu	Sparring: Submission-Only	Max	90 min	Finishing chains
Fri	Competition Drilling — Takedowns	Hard	75 min	Double-leg entries
Sat	Live Rolling — Weighted Round	Max	120 min	Endurance & top pressure
Sun	Rest	Light	0 min	Film review: own matches

Why This Is Different From Free YouTube Programs

1. Sport-specific, not generic fitness — Every session is built for BJJ practitioners, with technique names (De La Riva, Half Guard, X-Guard) that free workout apps can't reference.

2. AI-selected drill progressions — Drills chain logically: entry → control → finish. No random exercises.

3. Competition-date aware — The plan adapts as the competition approaches: base building → hardening → taper.

4. Per-session notes — Each session includes AI-generated cues for your competition weight class.

5. Weekly balance — Hard days hard, light days light. No accidental overtraining.

Drill Example — Week 4, Thu: Sparring Focus: Half Guard

Focus: Underhook sequences Duration: 90 min Intensity: Max

1. Hip escape → establish underhook (3× each side)

2. Wrist control → underhook step-over (5× each side)

3. Far-side elbow拍 → switch to x-mount (5× each side)

4. Underhook → chop walk pressure (2 min rounds)

5. Positional sparring: half guard bottom (10 min)

AI Note: "For the underhook sequence, prioritize the bicep grip over the collar — it's harder to strip and sets up your overhook for the switch. For competitor weight classes (feather to welter), hip escape timing is the deciding factor; drill the hip escape sequence at conversational pace before adding resistance."

★★★★★

"I competed at Pans with this plan — went 4-1. The guard retention focus in weeks 3–5 was the difference."

— Blue belt, BJJ, 5×/week athlete (sample output)

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