Wildlife Strength, Performance, and Literacy
Combat Sports, Jiu JitsuDescription:
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.
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.
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 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 Kettlebells (Pairs preferred, but if you only have singles, any pair work will be performed with a single KB)
Light Resistance Band (most color coded “red” for light–any Amazon band will suffice)
Ankle Weights (anything up to 5lbs works here)
Any Object to Use as a Box–I have used everything from an Ottoman to a bench. I do not recommend using the Ottoman.
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 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 as a unit and effectively spiraled away from the classic “idea” of the American Dream. 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 significantly strike for long durations, add explosiveness to said strikes, . 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: 10 Yard Sprint: Record your 10 yard sprint from a side profile. Seconds to Completion: Number of Steps Taken to Completion: Broad Jump: **Measure from behind your heel in the starting position to landing position** Wrestler Jump to Box (for height of box and weight used): Box/Object Height: Weight Used: **If no weight can be used or move cannot be performed, just note that! This will change!**
Movement Prep
A
2 Rounds Kneeling Hip Thrust: 10 Sissy Squats: 10 Reverse Nordics: 10 Foot Elevated Hamstring Bridge: 30 secs
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.
Strength/Power
C
POWER 1
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 Leap→Ankle Weights Yielding Bounce to Leap→Bodyweight Only Tuck Jumps 2-3 Minute Break, then... Series 2: One ankle weight on the non-dominant leg 15 Yard Sprint→Yielding FFE Oscillating Leaps→Wrestler Jumps to Leap
Conditioning
D
POWER MAIN WORK: LOWER
2 Rounds Each SS1: Double KB Stacked Deadlift (stack medium and heavy bells): 8 SS1: Box Jump to Vertical **2-3 Minutes rest** SS2: BSS Failure Dropset (heavy KB Pair): 4 reps loaded, then 4 reps jumping with lead leg as high as you can. SS2: Hamstring Walkouts: 30 secs **2-3 Minutes Rest** SS3: Heavy Pair KB Buildup: 4 SS3: Wrestler Jump (load goblet style with kettlebell if possible): 3 **2-3 minutes rest**
Circuit
E
3 Rounds SS1: Soleus Farmers Carries: 30 secs (medium KB Pair) SS2: Duck Walk: 30 secs
Movement Prep
A
2 Rounds Up Down Dog Toe Touch: 10/side Depth Pushups: 3 Elbows to Bench: 30 secs Ball to Extension: 60 secs Bird Dog Scap Push-Ups: 10/side
Prep
B
PAILS RAILS Cervical Spine
Cervical Spine Extension: 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: 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, shake it out, and return to the first movement again. Series 1: MB Diagonal Reversals→Plyo Push-Ups→MB Overhead Smashes→Plyo Push-Ups **2-3 Minutes Rest** Series 2: MB Jabs Laterally→Plyo Push-Ups→MB Pump Fake Slam→Plyo Push-Ups
POWEr: MAIN WORK: UPPER
D
2 Rounds Each SS1: Heavy Double KB Military Press: 3 SS1: Light Double KB Snatches: 6 **2-3 Minutes rest** SS2: Heavy Double KB Z-Press: 2 SS2: Plyo Push-Ups **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): 3 SS3: Push-Up Start Triple Broad Jump: 2 (6 total jumps) **2-3 minutes rest**
Strength/Power
E
Capacity Closing
SS1: Soleus Farmers Carries: 30 secs (medium KB Pair) SS2: Single Leg Squat: Failure/side
Power Movement Prep
A
2 Rounds SL Glute Bridge: 15 secs/side SL Squat to Chair: 6/side Yielding Pelvis Rotations: 10 secs Yielding Narrow to Wide Leaps: 10 secs Yielding SE Leaps on the Spot: 10 secs Seated Calf Raises: 10
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
Jump Back Start Sprints
10 x 10
Jerk/Snatch
D
20 Minutes 1A: Double KB Jerks (Heavy Pair): 3 At the Top of Every Minute 1B: Deadstop Snatch (Heavy Bell) Only One Arm!: So minute one it would be done with the left arm, followed by rest until the next minute. After the set of jerks for the next minute, one deadstop snatch with the right arm.
Capacity
E
3 Rounds SS1: Soleus Farmers Carries: 30 secs (medium KB Pair) SS2: Hip 7s
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 Power for Combat Sports: Month 1
