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Grappling conditioning
by Bruh M.
4 athletes joined
Program Description
This program is meant to build strength for grappling. It’s designed to transfer gym strength into mat strength. The goals are 1. to work into awkward positions 2. to reduce volume and focus on speed and strength 3. to minimise the lifting in order to reduce interference in grappling How to use: The program is split into two days of strength focus and two days of endurance focus. The endurance focus days can and should be dropped in favour of additional grappling days if possible. Just remember to hit your pull ups and dips as a habit after the session. Should you do this, you should also aim to do some key kettlebell movements, maybe for 10 or so reps with the heaviest weight you can do. This will maintain strength and technique should you decide to return to kettlebells: I have chosen these exercises for their transferability to other kettlebell exercises, as well as their difficulty to replicate: 1. snatch 2. Turkish get up 3. roll up to press Strength days are also paired with mobility drills. This is not necessary if you’re already doing this during practice. If you’re not training on a strength day, you may do them, or you may find a grappling specific yoga routine on youtube. Recommended drills for reference: Mobility: Diving shoulder rolls Diving rolls Back rolls with stand Cartwheels Handstand walks Cossack squats Penetration steps Chimps Sabre tooth tiger+diving push ups shaolin stairs(or bear crawls) stair hops(frog hops if you cannot) Kettlebell 1(endurance): Snatch jump lunge with side to side swing Alternating rows Alternating press Box jumps or burpees 20s on 10s off, twice. At the end of the second round, do 1 minute of Russian twists. Kettlebell 2(wrestling specific movement): note: I include neck bridges here but use common sense and choose a progression that’s right for you. I highly recommend this video before beginning ANY neck training: https://youtu.be/5Rn8iDZOzTk?si=Psb4eutNQ8G0kxlR neck bridges x3 x30-45s roll to press up x10 below parallel RDL to high pull x10 turkish get up x5 a side As many rounds as possible within 5 minutes.
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 22, 2024 01:19
Last Edited
Jun 10, 2024 09:25
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Week 1
1 / 4 Weeks
Day 2
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 4
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 1
1
zercher deadlift
4 Sets
8 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
3
High Bar Squat (Barbell)
4 Sets
8 Reps
75%
4
Bench Press (Barbell)
3 Sets
8 Reps
75%
5
Kroc Row
3 Sets
8 Reps
6
Mobility set
2 Sets
Day 3
1
Power Clean
3 Sets
5 Reps
@8
2
Behind-the-Neck Push Press
3 Sets
5 Reps
@8
3A
Zercher Squat (Barbell)
1 Set
1 Set
8 Reps
@7
3B
Pullover (Dumbbell)
2 Sets
10 Reps
4
Bench Press (Barbell)
3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
10 Reps
6
Mobility set
2 Sets
Day 2
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 4
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 1
1
zercher deadlift
3 Sets
6 Reps
80%
2
Deadlift (Barbell)
1 Set
AMRAP
80%
3
High Bar Squat (Barbell)
3 Sets
6 Reps
80%
4
Bench Press (Barbell)
3 Sets
6 Reps
80%
5
Kroc Row
3 Sets
5 Reps
@8
6
Mobility set
2 Sets
Day 3
1
Power Clean
3 Sets
5 Reps
@8
2
Behind-the-Neck Push Press
3 Sets
5 Reps
@8
3A
Zercher Squat (Barbell)
1 Set
1 Set
8 Reps
@7
3B
Pullover (Dumbbell)
2 Sets
10 Reps
4
Bench Press (Barbell)
3 Sets
15 Reps
@7
5
Mobility set
2 Sets
Day 2
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 4
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 1
1
zercher deadlift
3 Sets
3 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
High Bar Squat (Barbell)
3 Sets
3 Reps
85%
4
Bench Press (Barbell)
3 Sets
3 Reps
85%
5
Kroc Row
3 Sets
3 Reps
6
Mobility set
2 Sets
Day 3
1
Power Clean
3 Sets
5 Reps
@8
2
Behind-the-Neck Push Press
3 Sets
5 Reps
@8
3A
Zercher Squat (Barbell)
1 Set
1 Set
8 Reps
@8
3B
Pullover (Dumbbell)
2 Sets
10 Reps
4
Bench Press (Barbell)
3 Sets
15 Reps
@7
5
Mobility set
2 Sets
Day 2
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 4
1A
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
@7
1B
Dip (Weighted)
2 Sets
1 Set
5 Reps
@7
2
Kettlebell set
3 Sets
7 mins
3
Cardio
1 Set
15 mins
Day 1
1
zercher deadlift
1 Set
3 Reps
@9
2
High Bar Squat (Barbell)
1 Set
3 Reps
@9
3
Kroc Row
2 Sets
8 Reps
4
Mobility set
2 Sets
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@9
2
Power Clean
3 Sets
5 Reps
@9
3
Behind-the-Neck Push Press
3 Sets
5 Reps
@9
4A
Zercher Squat (Barbell)
1 Set
1 Set
8 Reps
@9
4B
Pullover (Dumbbell)
2 Sets
10 Reps
5
Mobility set
2 Sets