Here is a detailed Roger Gracie’s training routine that he used before match against Marcus Almeida Buchecha.
“The main basis for my training was of course jiu jitsu. I trained jiu jitsu everyday, alternating hard sessions during the day with slightly less intense sessions the following evenings. I always like to focus my training sessions on specific training; I believe this to be one of the most important ways to train and get better by exposing yourself in new ways. So there was a lot of specific training, but no drilling (laughs).
“I trained judo twice a week at the Budokwai as well. I’ve always been a fan of training judo because, as well as obviously improving my stand up game, it helps me build grip strength and it is also a great way to improve your cardio and push hard.
“In terms of physical conditioning, I ran sprints twice a week and lifted weights once a week. This mix seems to be what works best for me, and the physical conditioning is more about making me stronger and fitter for jiu jitsu, not building strength just for the sake of it.”
You can check a lot of stuff about Roger Gracie on his web Page “Roger Gracie TV“