4 Types:

— Own weight
— Rubber
— Kettlebell
— Mixed

This technique was developed by the coach and master 1 Dan in sports Jiu Jitsu Shirokov Dmitry Borisovich.
The technique is based on the system of physical training for fighters by Professor V. Seluyanov. On the basis of this system, training plans were developed for training the national teams of the country in various sports (Sambo, Judo, Ice Hockey, field hockey, soccer, futsal).

15 minutes of lessons per day according to this technique allow you to maintain yourself in normal physical shape.
To do this, you must complete 5 laps of any training option with maximum load. The load must be selected so that the pulse is in the region of 120 beats / minute. If necessary, in the future it will be necessary to increase the load.

More than 15 minutes (5 laps) of classes per day will allow you to achieve an increase in the athlete's physical strength.

An half hour of classes per day (10 laps) is enough for physical preparation for the World Cup, which was confirmed by Dmitry Shirokov himself, taking 3rd place at the World Jiu Jitsu Championship in Abu Dhabi in 2019.

The exercise and rest time is specially made fixed 30/10 seconds, which best fits the Seluyanov system.
This technique is suitable both for training fighters and for training other athletes.