Professor Mark Entrata is the head instructor of Alliance Jiu-Jitsu Manila and holds a first degree black belt in Brazilian Jiu-Jitsu.
As an instructor, his focus is on leading and creating a culture that has made BJJ training more accessible to both older people and people who weren't previously athletic. Mark takes pride in the fact that his school has students who started in their 50s and are still consistently training and improving their overall health and wellbeing.
The man is an advocate for longevity through physical, mental and emotional health.
What he sent us isn't a strict work out per se but rather an approach or a strategy for one to tackle both strength and combat training.
Days 1,2,3 and 6
Jiu-Jitsu. Average sparring time per day at 20 minutes (4 x 5 minute rounds)
Day 5
Deadlifts - 3 sets of 8 reps
Barbell rows - 1 set at 7 reps, 2 sets at 8 reps
Machine shoulder Press - 3 sets of 12 reps
Hammer curls - 1 set at 8 reps, 1 set at 10 reps
Overhead tricep extensions - 2 sets of 10 reps
Day 7
Barbell squats - 2 sets of 8 reps
Lat pulldowns - 1 set at 7 reps, 1 set at 8 reps
Dumbell chest press - 1 set at 15 reps, 1 set at 18 reps
Barbell curls - 1 set at 7 reps, 1 set at 8 reps
Single arm cable tricep pushdowns - 1 set at 9 reps, 1 set at 10 reps
Dumbell shoulder lateral raises - 2 sets of 15 reps
+ 13,000 steps walking daily
* Workouts submitted here were sent in by people who follow the brand. Promethean Wolf Ltd. does not guarantee results nor take any responsibility for any potential injuries.
