# Sample Output: AI Training Plan — 8-Week Competition Prep (BJJ)

> **SAMPLE OUTPUT — This is what every paid subscriber receives.**
> Format, depth, and specificity are identical to the paid deliverable. Partial preview below.

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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

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## AI-Generated Plan Summary

### 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 (Sample)

| 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 |

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## What Makes This 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.

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## Drill Example (From Week 4 — Half Guard)

```
Session: Sparring Focus: Half Guard
Focus: Underhook sequences

Drill Progression:
1. Hip escape → establish underhook (3x each side)
2. Wrist control → underhook step-over (5x each side)
3. Far-side elbow拍 → switch to x-mount (5x 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."
```

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## See the Full Planner in Action

This sample shows 2 weeks of the 8-week BJJ Competition Prep cycle. The complete Combat Sports Training Planner includes **all 4 sport-specific cycles** (MMA, Boxing, BJJ, Wrestling), deload week templates, competition prep protocols, plus the daily training log and progress tracking worksheet.

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Or purchase through Gumroad for the same instant access:
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*Sample generated from the Combat Sports Training Planner system — built for combat-sport athletes who train with structure.*