Wired2Win Performance
Jiu JitsuThis intermediate-focused strength program is designed to build a safe, durable foundation for Brazilian Jiu-Jitsu while building on the previous foundational phases The emphasis is on increasing strength and explosiveness as we begin to move along the force velocity curve and take advantage of the basic strength phase accomplished in Phase 2.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
Bottom Up Squat
2 x 10
B1
Turkish Get Up
3 x 3
B2
Crab Toe Touch
3 x 10
C1
HANG High Pull
5, 3, 1, 5, 3, 1
C2
DB Eccentric Broad Jump
0, 3, 3, 3, 3, 3
D1
Eccentric Zercher Squat (6sec Down)
5, 3, 3, 3, 3
D2
Band Assisted Jump
_ , 3, 3, 3, 3
D3
SB Adductor Squeeze
3 x 5 @ 3
E1
Nordic Hamstring Curls
4 x 5
E2
ALT SPSQT DB OH Press
4 x 5
E3
DB Farmer's Walk
3 x 15
F1
3 Point DB Row
4 x 5
F2
BB Catches
3 x 20
F3
1/2 Knl Adductor T-Sprine
3 x 10
G
Treadmill Work
10 x 15 @ 15
A1
Pigeon Stretch
2 x 60
A2
Lying Figure Four Stretch
2 x 00:60
A3
Couch Stretch (Hip Flexors)
2 x 60
A4
1/2 Knl Adductor T-Sprine
2 x 10
A5
Goalie Stretch
2 x 60
B1
Leg Windmills
2 x 10
B2
WORLD'S GREATEST STRETCH
2 x 10
B3
MB 9090 Lift
C
Lymphatic Warm Up 1min/ea Drill
1 x 5:00
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
BW KANG SQUAT
2 x 10
B1
Triangle Leg Lifts
3 x 15
B2
Wtd V-Ups
3 x 15
C1
Banded KB Swings
5 x 5
C2
CMJ to Broad Jump
0, 5, 5, 5, 5
D1
KB Racked RFE Iso Squat (3sec Iso)
5, 3, 3, 3, 3
D2
Single Leg CMJ
0, 3, 3, 3, 3
D3
DB SEATED CALF RAISE
3 x 12
E1
BB 1 LEG ISO RDL (3 Sec Iso)
4 x 5
E2
Chin-Up
5, 5, 3, 3
E3
Suitcase Carry
3 x 15
F1
STANDING DB ISO OH PRESS
4 x 5
F2
PLATE DEADBUG
3 x 12
F3
Couch Stretch (Hip Flexors)
3 x 30
G
Treadmill Work
10 x 30 @ 15
A1
Pigeon Stretch
2 x 60
A2
Lying Figure Four Stretch
2 x 00:60
A3
Couch Stretch (Hip Flexors)
2 x 60
A4
1/2 Knl Adductor T-Sprine
2 x 10
A5
Goalie Stretch
2 x 60
B1
Leg Windmills
2 x 10
B2
WORLD'S GREATEST STRETCH
2 x 10
B3
MB 9090 Lift
C
Lymphatic Warm Up 1min/ea Drill
1 x 5:00
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
Toe Touch To Squat
2 x 10
B1
Wtd Shoulder Hip Walk #2
3 x 10
B2
Inchworm Pushups
3 x 10
C1
BB Push Jerk
5 x 5
C2
Hip Flexor Plank
3 x 30
D1
Explosive Pin Squats
5, 5, 3, 3, 3, 3
D2
DB Squat Jumps
0, 0, 5, 5, 5, 5
E1
BB STAGGERED RDL
4 x 4
E2
6 Inch Hold
3 x 45
F1
DB INCLINE BENCH PRESS
4 x 5
F2
DB Incline Row
4 x 5
F3
KB Heartbeat Carry
3 x 30
G
Treadmill Work
6 x 0.25 @ 90
