Do Your Own Thing: Non-Negotiable Combat Sport Accessories
Wildlife Strength, Performance, and Literacy
Jiu Jitsu, WrestlingOver 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.
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
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
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.
Alcides Aleman
Brazilian Jiu Jitsu Black Belt, CSCS, SFG. Owner of Wildlife Strength, Performance, and Literacy
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