Above the Rest Training Systems
Martial ArtsThis program is designed for the general BJJ athlete looking to get better through an offseason. 12 weeks of training will get you three months of training to bridge the gap between competition seasons.
The program assumes that you have a general understanding of what is going on in the gym, but the movements selected don't require you to have an abundant knowledge of form and exercise.
The idea here is to make you better with as few barriers as possible.
Purchase this program and I'll always be a message away with an answer to your questions.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Hip Switch with Internal Rotation
3 x 6
A2
90/90 Hamstring Bridge
3 x 25
A3
Bear Pose Pull Through
B1
SSB Box Squat
3 x 4
B2
Box Jump
3 x 2
C1
Banded Trap Bar Deadlift
3 x 3
C2
Single Leg Broad Jump to 2 Leg Landing
3 x 2
D1
Prowler Push
6 x 30
D2
Walking Hip Opener
6 x 30
D3
Heel Elevated Toe Raise
6 x 10
E1
Sandbag Over Shoulder
5 x 4
E2
Downward Dog Contralateral Knee Tap
5 x 6
F1
Single Arm Reverse Sled Drag
4 x 60 @ MAX lb
F2
Chinese Plank
4 x 12
A1
Barbell Overhead Shrug
3 x 10
A2
Scapular Retraction Row
3 x 10
A3
Shoulder CAR
3 x 3
B1
Close Grip 2-Board Bench Press
4 x 6
B2
DB Pullover
4 x 10
B3
Loading Pin Wrist Rotations
4 x 6
C1
Pull-Up
5 x 5
C2
Deficit Pushup
5 x 6
C3
Swaying Wrist Extension
5 x 4
D1
Seated Overhead Pin Press
3 x 4
D2
Banded Y Pull
3 x 8
E1
Square Stance DB Row
3 x 5
E2
Wrist Extension Rolls
3 x 1
F1
Reverse Grip Cable Curl
3 x 10
F2
Over The Back Triceps Extension
3 x 10
F3
Standing Overhead Pallof Press
3 x 6
A1
Single Leg RDL to Hip Airplane
3 x 6
A2
Banded Good Morning
3 x 6
A3
Standing Hip CAR
3 x 3
B1
Kickstand DB RDL
4 x 5
B2
KB Power Swing
8 x 2
C1
Barbell Split Squat
4 x 4
C2
Split Squat Jump
4 x 2
D
Zercher Carry
8 x 40
E
Front Rack Front Lunge
3 x 5
F1
Dragon Flag Progression - Negatives
4 x 3
F2
McGill Curl Up
3 x 4
A1
Thoracic Smash with Lacrosse Ball
3 x 30
A2
Kneeling Thoracic Rotation
3 x 6
A3
Prone IYTs
3 x 4
B1
Neutral Grip Incline Press
3 x 4
B2
Banded Face Pull
3 x 6
B3
Banded Upright Row
3 x 6
C1
Supinated Grip Barbell Row
3 x 10
C2
Deficit Push Up Iso Hold
3 x 7
D1
Dip
5 x 5
D2
Band Pull-Apart
3 x 10
E1
Bent Over DB Row
3 x 12
E2
DB Hang Muscle Clean
3 x 4
F1
Chest Supported DB Front Raise
3 x 10
F2
Chest Supported DB Y Raise
3 x 10
F3
Chest Supported Rear Delt Fly
3 x 10
