Do Your Own Thing: Non-Negotiable Combat Sport Accessories

Wildlife Strength, Performance, and Literacy

Jiu Jitsu, Wrestling
Coach
Alcides Aleman

Over the last half decade of running Wildlife Strength and Performance, I have developed a strong sense of when someone is “all in” to the good fight put forward by myself, and when someone is enlisting in a war that they have no idea why they have committed to begin fighting in in the first place. Most coaches know how to address those two people, but living in this weird liminal space between the two is that person that tows the line between really caring and really not caring at all. This person is not lazy, this person usually cares for their performance in the weightroom and in their respective combat sport, BUT this person just can’t be bothered with progressing actively through modalities, intensities, and volume shifts in compound lifts. This person pays you every week, reports back enjoying the work, but admits that they just did “whatever they could” every time the compound either rotated methods or was assigned a specific intensity. The first year, this was admittedly very annoying. As time wore on, I understood this person–a person that cares enough to invest in their body and in turn their safety but too chill and focused on the sport to get under the bar at 93% 1RM when it was called for. In some cases, that will still make me angry, but for most cases–I get it. Work sucked and you know you would have needed like 10 minutes in between each set to actually hit the number I was asking for. So instead, you hit your 5x5 of your bench at 225 and went right to the accessories. Cool. For this person, I’ve organized a 6 week structure that builds a fortress around the squat, bench, or deadlift that you like to do, however you like to do that. They hit whatever they feel and have fun–that sweet 5x5 or a quick 3x5 or some wildly structured max out day when they feel good–and you cover their performance by checking the boxes of dynamic mobility, internal isometric work, power/speed, strength-endurance, and capacity work.

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FAST AS FUCK
I don't care what you do with the big lifts--I have run rooms with way too many athletes in them--there have been times that I can't keep track of the compounds, but everyone improves. How? 1. Everything we do outside of the big lift galvanizes athletic performance. Period. 2. No matter the weight--move it FAST. MAX FORCE OVER A SHORT PERIOD OF TIME. You will take something away from this.
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So no progressions for The Big 3?
Nope. You’re either the person that wants to fortify their body for a fight sport but knows they cannot commit to the mental and physical energy needed to get serious under the bar for big squats, bench presses, or deadlifts OR you are the coach that wants to push athlete performance without having to hinge everything on constantly progressing lifts that you know they aren’t going to follow.
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I look weird jumping, don't make me pls
You need to. It's how strengths are built that you can't easily develop with most other means--elastic and reactive strength. Jumping, especially when structured well, will boost up velocity and acceleration. You might not think you need these things as a combat athlete, but your longevity in this sport and moving well, athletically, are owed partially to these qualities.
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How do you even program jumping?
I learned everything I know from Matt McInnes Watson--PlusPlyos. Over the years, I move from simple to complex in the same session and then add intensity and repetition. The way that it imposes the onus of creating force to the knees and ankles push the use of eccentric strength, and all of that is amplified when I put you on one leg.
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Why kettlebells in this program?
I've found that even when athletes (for the coaches, especially of high school athletes) or you aren't really giving 100% under the bar, submaximal kettlebell work checks some serious boxes as far as training the neuromuscular and cardiovascular system. You are forced to move and control the weight and the repeated effort at odd angles forces you to use that gas tank.
Features
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Programming 3 days per week
Work that checks all performance improvement boxes for any athlete in a violent sport.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Availability immediately and wherever/whenever you want. Any questions, and I am an email away.
Equipment
Required
Nordstick // Kettlebells (8-16KG for ladies, 16-24KG for men) // Anything you like to use to do your big lifts // Minibands // A place to ump and sprint. // Neck Harness (any) from Amazon
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Protect Ya Neck

3 Rounds Cervical Spine Rotation: 15 Cervical Spine Extension: 12 Cervical Spine Flexion: 30 Cervical Spine Lateral Flexion: 30/side

Prep

B

Movement Prep: Lower

****If you have to worked controlled articular rotations, or internal isometrics (PAILS/RAILS), I have linked some explanatory videos and demonstrations that will help you understand what it should look/feel like*** Cervical Spine CARS: 60 Seconds CARS Hips Quadruped 1:30 CARS: Knees: 1:30 PAILS RAILS Hip Extension: 2 minute hold at end range, then 3 x 10 secs at 50%, 75%, and 100% effort. Slow Crawl: 1 Minute

EXPLODE

C

Timer for 6 Minutes: Complete the series, breathe until you feel you can hit the series again with some ferocity. repeat until the 6 minute timer goes. Depth Broad Jump: 1 Light Tier Leaps: 10 secs Step-Up Decelerations Swan Hops: 3/side

D

LOWER BODY COMPOUND LIFT

Strength/Power

E

Lower Dynamic Strength

2 Rounds Goblet Squat Reverse Lunge with Rotation: 6/side Hip CARS: 30 secs/side Front Foot Elevated Iso Hold: Failure, then oscillate until failure Hip CARS: 30 secs/side

F

2H Staggered Swing

Capacity

G

2 Rounds Quad Crusher: 20 seconds/side X PAILS RAILS Hip IR: 1 Minute hold at end range, then 100% for 10 secs both ways. X Nordic Curls: 8

Tuesday
Week 1 Day 3

Prep

A

Protect Ya Neck

3 Rounds Cervical Spine Rotation: 15 Cervical Spine Extension: 12 Cervical Spine Flexion: 30 Cervical Spine Lateral Flexion: 30/side

Movement Prep: Upper

B

CARS: Cervical Spine: 1:00 CARS: Scapular 1:30 CARS: T-Spine: 1:30 CARS: Elbows: 1 minute PAILS RAILS Elbow Supination: 2 minute hold at end range, then 10 secs each way at 50%, then at 100%. PAILS RAILS Shoulder IR: 2 minute hold at end range, then 10 secs each way at 50%, then at 100%. KB Armbar: 30 secs/side

EXPLODE

C

6 Minute Timer (Same setup as Day 1) Towel Iso: 5 sec Iso Plyo Pushup to Blocks: 3 3 Way MB Toss: 10 secs Push-Up to Sprint: 10 Yards

D

Any Upper Compound Lift

Upper Dynamic Strength

E

2 Rounds SS Iso Press: 6/side Wall Blocked Shoulder CARS: 30 secs/side Banded Y Raises: Absolute Failure Wall Blocked Shoulder CARS: 30 secs/side

F

Tactical Rotating Press

Capacity

G

2 Rounds Straight Arm Dip Shrugs: Absolute Failure x PAILS RAILS Elbow Pronation: 1 Minute Hold, then 100% effort both ways. X Nordic Curls: 8

Thursday
Week 1 Day 5

Prep

A

Protect Ya Neck

3 Rounds Cervical Spine Rotation: 15 Cervical Spine Extension: 12 Cervical Spine Flexion: 30 Cervical Spine Lateral Flexion: 30/side

Spine/Total Body Movement Prep

B

CARS Cervical Spine: 1 Minute Seated T-Spine CARS: 1 Minute PAILS RAILS Cervical Spine Extension: 2 mins hold at end range, then 50% 10 secs both ways, then hammer it in at 100% for 10 secs, both ways. PAILS RAILS Lumbar Spine: 2 Minutes hold at end range, then 50%, then build up percentages from 20-30-50-75-90-100% and go 10 secs both ways from there. Rotating RDL: 30 secs/side Turkish Get-Up: 60 secs/side

EXPLODE

C

6 Minute Timer: Same Set-Up Barbell Wrestler Jump: 1 Wrestler Jump to Broad Jump: 1 Oscillating FFE Leaps: 5/side Skater Bounds to Sprint: 10 Yards

D

ANY DEADLIFT VARIATION

Spine Dynamic Strength

E

2 Rounds Goblet Rotational Step-Up: 8/side Lateral Swings: 10/side Tactical Rotating Press: 8/side Lateral Swings: 10/side

F

Step Swings

Capacity

G

3 Rounds G-Shrugs: 15/side X Nordic Curls: 8 ***Then: All Ways Neck: 20 count for all, 20 sec isometric to close.

Coach
coach-avatar Alcides Aleman

Brazilian Jiu Jitsu Black Belt, CSCS, SFG. Owner of Wildlife Strength, Performance, and Literacy

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FAQs
So is this sport specific?
In so far as that term even exists–yes. Special attention is paid to the neck, the lower back, the elbows, the upper back, hips, knees, and your ability to leave the ground and land well.
What if I hate the gym/barbells but want to be strong for MMA/BJJ?
https://patreon.com/WildlifeKettlebells?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
Do Your Own Thing: Non-Negotiable Combat Sport Accessories