Kettlebell Strength for Combat Sports: Month 2
Wildlife Strength, Performance, and Literacy
Combat Sports, Jiu JitsuThe 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.
KB Strength Movement Prep
A
2 Rounds Elevated Bridge with Hip Flexion: 30 secs Bowler Squats: 6/side Weighted Reverse Nordic Curl (lightest DB/KB): 5 Seated Banded HS Curl: 50
Prep
B
End Range Joint Work: Lower
Hip Cars (make sure no other joint in the body in the moving EXCEPT your shoulder joint forward and back): 2 Minutes Per Side: As slow/controlled as possible Hips Internal Rotation (make sure you use a heavy enough dumbbell so when you push into it it doesn’t move): 2 mins at end range/side–followed by 3 reps of 10 seconds PAILS/RAILS–max effort. Copenhagen Plank with Marches: 2 sets to failure/side
Power/Speed
C
Yielding FFE Oscillating Leaps: 10/side Bodyweight Vertical Jump: 10 Yielding Bounce to Split Leap: 30 seconds Light 2 Handed KB Swings: 100
Strength/Power
D
Wildlife KB Strength: Lower
2 Rounds SS1: Double KB Reverse (only reverse) Lunges (1 second pause at bottom with knee hovering): 12/side (set bells down before next set) SS1: Skater Bounds Holding Light KB: Failure **2-3 minute rest** 2 Rounds SS2: Double KB Bulgarian Split Squat Failure Dropset: 8 at load, then bodyweight to failure SS2: Single Leg Squat: Failure/side **2-3 Minute Rest**
E
Hypertrophy
Capacity
F
3 Rounds SS1: Heaviest Double KB/DB Farmer’s Carry: 50 Seconds SS2: Chain Raises: Failure **30 seconds rest**
KB Strength Movement Prep
A
2 Rounds Rear Delt Rows: 15/side MB Diagonal Reversals: 15/side DB Rollovers: 25 MB Jabs Laterally: 15/side Ball to Extension: 60 seconds
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
Triphasic Push-Ups: 15 (45 total)
Wildlife KB Strength: Upper
D
2 Rounds SS1: Double KB Push Press (Heavy Pair): 3 SS1: Chain Raises: Absolute Failure Until You Feel Like you’re Going to Drop It. **2-3 minute rest** 2 Rounds SS2: Double KB Tempo Press (medium bells–3 seconds down, explode up): 8 SS2: Banded Lat Pulldown: Failure **2-3 Minute Rest**
E
Hypertrophy
Capacity
F
3 Rounds SS1: Heaviest Double KB/DB Farmer’s Carry: 50 Seconds SS2: Chain Raises: Failure **30 seconds rest**
Circuit
A
2 Rounds Weighted Copenhagen Plank (10-20lb DB): :20 secs/side
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
3 Rounds Lateral Depth Jump: 3/side Broad Jump: 10 Lateral Depth Broad Jump (Same as earlier, but take off in a broad jump instead): 1/side
Kettlebell Strength: Day 3
D
3 Rounds Each SS1: Heavy Pair–Double KB Front Squat: 4,3,3,4+ SS1: Curtsy Lunge: Failure/side following squat. **2-3 Minute rest** SS2: Renegade Row (Heavy KB Pair): 4 SS2: Band Pull-apart: Failure
Hypertrophy
E
Death by Split Squat= 5 second hold in the bottom position, then 5 slit squats, then 10 second hold in the bottom position, then 10 split squats, then 15 second hold, then 15 split squats. Per Side. 5,10, then 15.
Capacity
F
3 Rounds SS1: Heaviest Double KB/DB Farmer’s Carry: 50 Seconds SS2: Chain Raises: Failure **30 seconds rest**
Alcides Aleman
CSCS, SFG, Masters of Arts in Teaching, Black Belt Brazilian Jiu-Jitsu, Coach at Method Jiu-Jitsu.
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
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