New

Kettlebell Power for Combat Sports: Month 2

Wildlife Strength, Performance, and Literacy

Combat Sports, Jiu Jitsu
Coach
Alcides Aleman

In my experience, this is the most underserved quality when attempting to develop a more dangerous physical skill set for a hobbyist combat sports enthusiast, and the first quality that truly begins to discernibly erode at the professional competitive level when set beside younger peers–POWER. This quality makes the most glaring difference in striking, wrestling, and no-gi jiu-jitsu, but is also necessary in a more general sense in the sport of Gi jiu-jitsu where sudden and expertly timed pulling, pushing, and rotating motions often fail without a high reserve of athletic power to help pull that trigger. You will be moving in a way you might not have moved in a long time, but the methods of jumping, sprinting, and throwing will begin to equip you with the attributes necessary to monopolize the violence that is the objective of our fine sport.

benefit-image-0
Measurable
This program uses 3 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.
benefit-image-1
Simple
Every protocol/movement in the training program has a personal video created for it, not a copied and pasted 5 second internet video of a human in unscrupulous footwear that is more expensive than my fake gold Jaxxon chain 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.
benefit-image-2
Malleable Training Concept
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 bit more sleep and less of a blow to the gas tank, as do my hobbyist jiu-jitsu people, myself, and this has resulted in world class work adapted for execution in a parking lot of an apartment complex or at a corner at Crunch Fitness. Whatever, wherever.
benefit-image-3
Fight Specific
This does not mean you’ll be doing reps of hitting your uncle with a piece of wood when he begins speaking a little too loudly about whose fault it was exactly that the family lost its direction. 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.
Features
feature-icon
Programming 3 days per week
Rock solid principles, minimalist methods, measured out over the course of 3 days, ensuring that you still out the sport first while making progress.
feature-icon
Exercise Video Guidance
All videos created individually, done just as they should be. If modifications need to be made--slight or otherwise--it will be explained thoroughly.
feature-icon
Delivered through TrainHeroic
Your ability to maximize violence will be delivered straight to your phone.
Equipment
Required
Light, Medium, Heavy Kettlebells (Pairs preferred, but if you on // Light Resistance Band (most color coded “red” for light–any Amaz // Ankle Weights (anything up to 5lbs works here) // Any Object to Use as a Box–I have used everything from an Ottoma
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Movement Prep

A

2 Rounds Hollow Hold: 20 secs Knee Drivers: 5/side Deficit Soleus Raise: 6/side Hip Rotation in Lunge Position: 20 secs/side

Prep

B

PAILS RAILS Upper/Lower

CARS Cervical Spine: 2 Mins total CARS Hips Quadruped: 2 mins total/side PAILS RAILS Wrists: PAILS/RAILS: 2 Mins at end range, then 2x10 PAILS/RAILS contractions. PAILS RAILS Shoulder Flexion: PAILS/RAILS: 2 Mins: 2 Mins at end range, then 2x10 PAILS/RAILS contractions.

Strength/Power

C

POWER 1

5 Minute Timer: Each movement is done for 10 seconds, then immediately to the next. Once the series is completed, shake it out, and return to the first movement again. Series 1: Ankle Weights Deep Tier Skater Bounds→Ankle Weights Fast SL Hops→No Ankle Weights Deep Tier Leaps **2-3 minute rest, then... Series 2: Broad Jumps→Straight Leg Bounds→SL Lateral Hurdle Hop

Strength/Power

D

POWER MAIN WORK: LOWER

3 Rounds Each SS1: SL Skater Squat Iso Hold: Heavy KB: 20 secs SS1: ¼ Turn Triple Broad Jump: 3/side **2-3 Minutes rest** SS2: Heavy KB Pair Heel Float RFE Split Squats: 5/side SS2: Gorilla Leaps: 15 secs **2-3 Minutes Rest** SS3: Heavy KB Reverse Lunges: 5/side SS3: Wrestler Jump to Box Jump to Vertical: 5 **2-3 minutes rest**

Circuit

E

3 Rounds SS1: Soleus Farmers Carries: 50 secs (Light KB Pair) SS2: Knee Extension Calf Stretch: 30 secs/side

Tuesday
Week 1 Day 3

Movement Prep

A

2 Rounds Bird Dog Scapular Pushups: 15/side Quadruped Liftoffs 60 seconds Hardstyle Plank: 10 Seconds

Prep

B

PAILS RAILS Cervical Spine

Cervical Spine Flexion: PAILS/RAILS 2 Minutes at End Range, then… Set 1: 50% Set 2: 75% Set 3: Build-Up: 10 seconds 50%, 10 seconds at 75%, then final 10 Second Isometric Push/Pull Away. Cervical Spine Lateral Flexion: PAILS/RAILS 2 Minutes at End Range, then… Set 1: 50% Set 2: 75% Set 3: Build-Up: 10 seconds 50%, 10 seconds at 75%, then final 10 Second Isometric Push/Pull Away.

Strength/Power

C

POWER 1

5 Minute Timer: Each movement is done for 10 seconds, then immediately to the next. Once the series is completed, make sure you rest enough to ensure that your movements will still retain the power needed to be effective considering the set is 10 minutes. Series 1: 3 Way MB Toss→Plyo Push-Ups→MB Hinge Toss→Plyo Push-Ups **2-3 minute break, then... Series 2: Lunge Hold MB Throw→Plyo Push-Ups→Broad Jump→Plyo Push-Ups

POWEr: MAIN WORK: UPPER

D

3 Rounds SS1: Heavy Double KB Incline Press: 6 SS1: MB Bellybutton Push Slam: 10 secs **2-3 Minutes rest** SS2: Renegade Rows: Heavy KB Pair: 5/side SS2: Medium KB Overspeed Swing: 10 **2-3 Minutes Rest** SS3: Heavy Double KB Hold and Push-Press (10 sec rack hold, then ultra violent push-press, hold for 10, push-press, repeat for prescribed reps): 6 SS3: Plyo Push-Ups: 7 **2-3 minutes rest**

Strength/Power

E

Capacity Closing

3 Rounds SS1: Soleus Farmers Carries: 50 secs (medium KB Pair) SS2: Split Calf Isometric

Thursday
Week 1 Day 5

Power Movement Prep

A

2 Rounds 90/90 Goblet Hip thrust: 30 secs/side Yielding Oscillating Leaps: 10 secs Yielding Double Dip Leaps 10 Secs Iso Squat Explosive: 10 sec hold, 3 jumps/side

Prep

B

PAILS RAILS Upper/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.

C

Lateral Jump Back Sprints

10 x 10

Jerk/Snatch

D

20 Minutes 1A: Double KB Long Cycle Jerks (re-clean before every rep) (Heavy Pair): 3 At the Top of Every Minute 1B: Banded Push-Up: 3

Capacity

E

3 Rounds SS1: Soleus Farmers Carries: 50 secs (medium KB Pair) SS2: Split Calf Isometric: 30 secs/side

Coach
coach-avatar Alcides Aleman

CSCS, SFG, Masters of Arts in Teaching, Brown Belt Brazilian Jiu-Jitsu, Coach at Method Jiu-Jitsu.

closer-image-1
closer-image-2
Weaponize Practice. Created for Real Fighters.

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 Power for Combat Sports: Month 2
closer-image-3
FAQs
Why do you say that power is something that is not often addressed?
Because it is not. I embed a proper, intelligent organization that primes the nervous system, capitalizes on the quality that is most available at specific times in the session, and rotate methods often to result in perpetual adaptation to creating a ton of power in all different directions.
So what was I doing in highschool that resulted in me being explosive?
You were doing enough. Playing the sport, running, jumping , throwing, and lifting that you were doing throughout the day, in gym, and in practice did that. As we age, it gets difficult to leverage this quality in a way that does enough, with rest and intention, well. This is what is done, here.
Lastly, how do you do that without olympic lifting or barbells?
Olympic lifting, the heavy barbell, or any other tool for that matter does not make your jumping (for this example) more explosive--jumping does. Some people don't have these, so we use sprinting, jumping, throwing in rotated/varied loaded methods to result in explosiveness through lesser means.
Kettlebell Power for Combat Sports: Month 2