Wild Geese Fitness Training

Coach
Hedges Dave

Kettlebell & Bodyweight training program, based on a BJJ player prepping for a comp, 12 weeks

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Access to a few Pairs of KettlebellsFor many of the exercises you may use a barbell or Dumbbells if more appropriate
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Wall Cogs - Head Nod

1 x 1:00

A2

Cogs 1 - Saggital plane

1 x 1:00

A3

Cog 2 - Frontal Plane

1 x 1:00

A4

Foot Clock

2 x 12

A5

Strike

2 x 1:00

A6

Shift the Pelvis

2 x 1:00

A7

Kettlebell Swing

1 x 2:00

B1

High Pull

5 x 5

B2

Scap Ups

5 x 12

C1

Kettlebell Swing

C2

Renegade Row

C3

Dragon Squat

Tuesday
Week 1 Day 3

A1

Wall Cogs - Head Nod

1 x 1:00

A2

Cogs 1 - Saggital plane

1 x 1:00

A3

Cog 2 - Frontal Plane

1 x 1:00

A4

Foot Clock

2 x 12

A5

Strike

2 x 1:00

A6

Shift the Pelvis

2 x 1:00

A7

Kettlebell Swing

1 x 2:00

B1

Box Pistol Squat

5 x 5

B2

Criss-Cross

5 x 10

C1

Pull Over on Floor

C2

Ball of Foot Bridge on Wall

C3

Ball of Foot Bridge on Wall

C4

Russian Twist (Seated)

Thursday
Week 1 Day 5

A1

Wall Cogs - Head Nod

1 x 1:00

A2

Cogs 1 - Saggital plane

1 x 1:00

A3

Cog 2 - Frontal Plane

1 x 1:00

A4

Foot Clock

2 x 12

A5

Strike

2 x 1:00

A6

Shift the Pelvis

2 x 1:00

A7

Kettlebell Swing

1 x 2:00

B1

Double Kettlebell Swing

5 x 8

B2

Bridge Press

5 x 5

C1

Sumo Good Morning

C2

Elevated Axis Crawl

Coach
coach-avatar Hedges Dave

Hi, I'm Dave I run Wild Geese Fitness Training in Dublin, Ireland. We are known for Kettlebells, Mobility, Indian Clubs and more. We train all kinds of people from Kettlebell Sport, Martial Arts and General Fitness

BJJ Comp Prep, Kettlebell & Bodyweight