Labyrinth Jiu Jitsu
Jiu Jitsu, WrestlingThis program is meant to supplement a grappling athlete's competition prep and weaponize their conditioning against their opponents.
The program incorporates a lot of banded resistance, landmine movements, and unilateral training. Most exercise blocks are done with very little rest between sets to ensure conditioning is being worked without extra time being cut out for cardio.
4 sessions per week
Must use App app to view and log training
Program Training
A1
RPR Wake Up Drills
1 x 1
A2
Adding Bands to a Bar
A3
Adding Bands to Landmine
Prep
A
Dynamic Warm Up (LM)
Dynamic Warm Ups (5 ea side or 15yds ea) - Walking Knee to Shoulder Pulls - Walking Heel to Glute Pulls - Walking Foot to Hip Pulls - RDL Walk - Frankensteins - Spider Man Crawl to World's Greatest Stretch - Archer Lunge - Lateral Skier Jumps - Calf Stretch - Oblique Stretch
B1
Bird Dog
3 x 30
B2
Side Plank Crunch
3 x 16
B3
Coiled Split Squat Hold
2 x 60
Prep
C
Hip Circle 1
(Put resistance band around knees) Fire Hydrant 3x6 ea Kick Back 3x6 ea Squat 1x20
D1
Multidirectional Hops
3 x 20
D2
Clapping Push-Up
3 x 3
D3
Split Jump
3 x 4
E1
Barbell Bench Press
6 x 3
E2
Landmine Step Back Press
6 x 6
F1
Wide Grip Bench Press
4 x 6 @ _ , _ , _ , MAX lb
F2
Banded Tricep Pushdown
3 x 20
G1
Chest-Supported DB Row
5 x 12
G2
DB Shrug
5 x 15
Prep
A
Dynamic Warm Up (LM)
Dynamic Warm Ups (5 ea side or 15yds ea) - Walking Knee to Shoulder Pulls - Walking Heel to Glute Pulls - Walking Foot to Hip Pulls - RDL Walk - Frankensteins - Spider Man Crawl to World's Greatest Stretch - Archer Lunge - Lateral Skier Jumps - Calf Stretch - Oblique Stretch
B1
Hanging Knee Raise
3 x 20
B2
Banded Oblique Iso
3 x 0:30
B3
Hanging Scapular Retractions
3 x 20
Prep
C
Hip Circle 2
(Put resistance band around feet) Shuffle 3x10 steps ea side Hip Flexor March 3x8 ea side
D1
Multidirectional Hops
3 x 20
D2
Lateral Speed Skaters
3 x 10
D3
Forward Box Drop Start
3 x 5
E1
Zercher Squat
8 x 2
E2
Landmine Clean
8 x 4
F1
ATG Split Squat
3 x 12
F2
Back Extension
3 x 12
G1
Pull-Up
MAX, 8, 8, 8, 8
G2
Banded Pull Aparts
5 x 20
Prep
A
Dynamic Warm Up (LM)
Dynamic Warm Ups (5 ea side or 15yds ea) - Walking Knee to Shoulder Pulls - Walking Heel to Glute Pulls - Walking Foot to Hip Pulls - RDL Walk - Frankensteins - Spider Man Crawl to World's Greatest Stretch - Archer Lunge - Lateral Skier Jumps - Calf Stretch - Oblique Stretch
B1
Push-Up Plus
3 x 15
B2
Landmine Screwdriver
3 x 16
B3
Landmine Lockout Hold
2 x 60
Prep
C
Hip Circle 1
(Put resistance band around knees) Fire Hydrant 3x6 ea Kick Back 3x6 ea Squat 1x20
D1
Mini Hops
3 x 20
D2
Med Ball Chest Pass
3 x 6
D3
Med Ball Wall Throw
3 x 6
E1
Barbell Bench Press
3, 3, 3, 1, 1, 1, 1 @ _ , _ , _ , _ , _ , _ , MAX lb
E2
Landmine Step Snatch
6 x 4
F1
Landmine Step Back Press
3 x 20
F2
Rolling Tricep extensions
3 x 12
G1
1-Arm DB Row
5 x 24
G2
DB Muscle Clean
5 x 12
Prep
A
Dynamic Warm Up (LM)
Dynamic Warm Ups (5 ea side or 15yds ea) - Walking Knee to Shoulder Pulls - Walking Heel to Glute Pulls - Walking Foot to Hip Pulls - RDL Walk - Frankensteins - Spider Man Crawl to World's Greatest Stretch - Archer Lunge - Lateral Skier Jumps - Calf Stretch - Oblique Stretch
B1
Toes to Bar
3 x 10
B2
Med Ball Twists
3 x 16
B3
Half Push Up Hold
1 x 60
B4
Glute-Ham Raise
1 x 60
Prep
C
Hip Circle 2
(Put resistance band around feet) Shuffle 3x10 steps ea side Hip Flexor March 3x8 ea side
D1
Soccer Touches
3 x 20
D2
Seated Jump
3 x 3
D3
Clapping Push-Up
3 x 3
E1
Pin Zercher-Squat Lockout
3, 3, 3, 1, 1, 1, 1 @ _ , _ , _ , _ , _ , _ , MAX lb
E2
Landmine Step Clean
6 x 4
F1
Landmine KB Swing
3 x 16
F2
Stability Ball Hamstring Curl
3 x 12
G1
Lat Pulldown
5 x 12
G2
Banded Rotator Cuff
5 x 20
