Wildlife Strength, Performance, and Literacy
Combat Sports, Jiu JitsuDescription:
The focus of this program is the development of strength that will serve the fighter in their path to more efficient pinning, gripping, striking, throwing, and output of damage on the professional stage or on the mat at the last gym that offers free open mats that you have not been kicked out of yet. The pace is fast, the principles with which it is designed lean on the shoulders of titans in the world of strength and performance for sport, and the methods allow enormous freedom in regards to where you can execute each one of these sessions.
Measurable
This program uses 5 pre-assessments that act as benchmarks for which to measure performance against throughout your completion of the program, and will also be tested out in a post-assessment should you choose to see the entire block through to the end of week 8.
Simple
Every protocol/movement in the training program has a personal video created for it, not a copied and pasted 6 second internet video of a human in a three sizes too small spandex (?) shirt that is more expensive than my monthly contribution to Wikipedia executing a squat under the conditions of near panic-inducing lights and music. For the more complex internal work, I’ve uploaded a full training rationale as to how it works, how division of sets/reps works, and why it is even necessary. Years of explaining these things to people that hate the physical training end and only want to hit people as hard as possible has paid its dividends.
What Do I Need?
Light, Medium, Heavy Kettlebell Pairs
Light DB Pair (10-15lbs)
One Chain (15-20lbs)--search “powerlifting chains” on amazon or you could go the Rogue or Titan route. All dependent on what you want to spend.
One Light Band –ed is usually the “light” color–any amazon band that pops up when you type in “red resistance band” will do, or just go to a sporting goods store. Don’t get the tubing ones.
Med Ball–4-10 Lbs is fine.
Deck of cards
Malleable Training Contexts
Sessions can be completed anywhere. The majority of my MMA fighters have too many other places to be (work, gym 1, gym 2) and have to train at home in order to leverage out just a but more sleep and less of a blow to the gas tank, as do my hobbyist jiu-jitsu athletes, as well as myself, and this has resulted in world class work being adapted for execution in a parking lot of an apartment complex or at a corner at Crunch Fitness. Whatever, wherever.
Fight Specific
This absolutely does not mean you’ll be wrapping your legs around the bottom of a squat rack and contracting your hips as hard as possible while you expand all of your fingers against a rubber band that you had to beg the Planet Fitness manager to tie around your hand. But what it does mean is that the entire purpose of my company has always been to zero in on the physical and bioenergetic qualities that need to be polished in order to have someone grip, pin, and pull with intention and no second chances. Rock solid principles, minimalist methods, and tested at all levels from my living room, to the IBJJF Black Belt Worlds Finals, to the cage in amateur and professional settings.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Circuit
Alternating Toe Touches: 30 seconds Up-Down Dog Toe Touch: 10 Bretzel: 30 Seconds
B1
PAILS RAILS Shoulder IR Walkthrough
B2
PAILS RAILS Hip IR Walkthrough
Power Pre-Assessment
C
Pre-Assessment: Double KB Military Press: Weight: Reps: Double KB Front Squat: Weight: Reps: Push-Up: Reps: Copenhagen Plank: Variation: At ankle? At knee? On floor? Left: Right: Capacity: Heavy KB/DB Carry to Failure: Seconds to Failure:
KB Strength Movement Prep
A
2 Rounds Hinge to Hurdle: 5/side Prying Goblet Squat: 30 seconds Reverse Nordic Curl: 10 Seated Banded HS Curl: 50
Prep
B
End Range Joint Work: Lower
Hip Cars: 1 minute per side, as slow as possible Hip Internal Rotation: 2 mins/side, 3 reps of 10 sec pushing into dumbbell after.
Power/Speed
C
DB/KB Pair Vertical Jumps: 10 Bodyweight Vertical Jump: 5 Pelvis Switches: 10 seconds (stay low) Light 2 Handed KB Swings: 50
Strength/Power
D
Wildlife KB Strength: Lower
3 Rounds SS1: Tempo (3 secs down, 1 second pause, explode up) Goblet Squat: 10 SS1: Deep Tier Split Exchange: Failure **2-3 minute rest** 3 Rounds SS2: Double KB Front Squat (no tempo): 10 SS2: Bodyweight Bulgarian Split Squat: Failure **2-3 Minute Rest**
E
Hypertrophy
Capacity
F
3 Rounds SS1: Heaviest Double KB/DB Farmer’s Carry: 30 Seconds SS2: Chain Raises: Failure **30 seconds rest**
KB Strength Movement Prep
A
2 Rounds Rear Delt Rows: 25/side DB Fold-ins: 25 Banded Pull-Apart: 25 Split Stance Bottoms Up Rotation: 25 secs
Prep
B
End Range Joint Work: Lower
Shoulder Cars (make sure no other joint in the body in the moving EXCEPT your shoulder joint forward and back): 1 Minute Per Side: As slow/controlled as possible Shoulder Internal Rotation (make sure you use a heavy enough dumbbell so when you push into it it doesn’t move): 1 min at end range/side–followed by 3 reps of 10 seconds PAILS/RAILS–max effort.
Power/Speed
C
Depth Push-Ups: 10 Triphasic Push-Ups: 10 (30 total)
Wildlife KB Strength: Upper
D
3 Rounds SS1: Tempo (2 secs down, 1 second pause, explode up) Z-Press: 6 SS1: Chain Raises: Absolute Failure Until You Feel Like you’re Going to Drop It. **2-3 minute rest** 3 Rounds SS2: See-Saw Press: 6 (on the way down, pull the bells back into the rack actively like a lat pulldown). SS2: DB Rollovers: Failure **2-3 Minute Rest**
E
Hypertrophy
Capacity
F
3 Rounds SS1: Heaviest Double KB/DB Farmer’s Carry: 35 Seconds SS2: Chain Raises: Failure **30 seconds rest**
Circuit
A
4 Rounds Weighted Copenhagen Plank (10-20lb DB): :10 secs/side Prying Goblet Squat: 10 secs at the bottom
Conditioning
B
End Range Joint Work: Lower
Scapular CARS: 2 Mins total Sidelying Hip CARS: 2 mins total/side Hip External Rotation PAILS/RAILS: 2 Mins at end range, then 2x10 PAILS/RAILS contractions. Shoulder External Rotation PAILS/RAILS: 2 Mins: 2 Mins at end range, then 2x10 PAILS/RAILS contractions.
Power/Speed
C
2 Rounds DB Vertical then Tuck Jump: 10 verticals, 5 max tuck jumps
Kettlebell Strength: Day 3
D
SS1: CHAIR DEADLIFT: 15 Reps (stand for every rep): Heavy KB Pair SS1: Double KB Cleans: Medium KB Pair: 8 SS2: Z-Press Seesaw Style: Medium Sized KB Pair (No Tempo): 8 Reps SS2: Double KB Cleans: Medium KB Pair: 8
Hypertrophy
E
Lower: Medium Sized KB: 8 ROUNDS! Tempo-Tension Goblet Squat(no lockout): Each round is 8 reps (Tempo=2 seconds down, 1 second pause, up to ¾ squat–NO LOCKOUT) ***Rest 32 Seconds then Right Back to Work on the next round*** Upper: 5 Minute DB: 15lb DB Pair Set the timer for 5 mins, then complete 8 reps of each movement, move on to the next, complete 8 reps, cycle through the series as many times as possible before the tier goes off. Russian DB Shoulder Routine (8 reps each) Alternate Overhead DB Press Alternate DB forward Raises DB Side Lateral Raises DB Bent Lateral Raises Alternate DB Cross-Body Curls
Capacity
F
3 Rounds SS1: Heaviest Double KB/DB Farmer’s Carry: 35 Seconds SS2: Chain Raises: Failure **30 seconds rest**
Alcides Aleman
Black Belt Brazilian Jiu-Jitsu, CSCS, SFG, Masters in Teaching
In a few years, I have guided wrestling, football, and jiu-jitsu athletes to success on the local high school level and on the biggest stages with a 2021 Black Belt World Championship title win by focusing on what counts. Nothing guessed, nothing is pasted
Get Kettlebell Strength for Combat Sports: Month 1
