Devanney Strength
Combat SportsA Three-Phase strength & conditioning program for developing strength and power for BJJ. 2x Training per week with an additional 2days stretching is needed. This program applies the fundamental of block periodisation for peaking an athlete for competition. included is also an ebook for adapting the program to suit your level of fitness of competition calendar.
2 sessions per week
Must use App app to view and log training
Program Training
A
cycling
1 x 5:00
B1
Leg Swings
1 x 20
B2
Leg Swings
1 x 20
B3
Hip Circles
1 x 20
B4
Standing Trunk Twists
1 x 20
B5
Shoulder Circles
1 x 40
C1
Bird Dog
3 x 20
C2
Goblet Squat
3 x 20
C3
Side Plank
3 x 20
C4
Box Jump
3 x 20
C5
Deadbugs
3 x 20
C6
Pull-Up
3 x 20
C7
Push-Up
3 x 20
C8
Plank
3 x 30
A
Foam Roll
1 x 7:00
B
Calf Stretch
2 x 30
C
Quad Stretch
2 x 30
D
Kneeling Hip Flexor Stretch
2 x 30
E
Kneeling Adductor Stretch
2 x 30
F
Banded Hamstring Stretch
2 x 30
G
Wall Glute Stretch.
2 x 30
H
Chest Stretch
2 x 30
I
Shoulder Stretch all heads
2 x 30
J
Dead Hang
2 x 30
K
Trap Stretching
2 x 30
A
cycling
1 x 5:00
B1
Leg Swings
1 x 20
B2
Leg Swings
1 x 20
B3
Hip Circles
1 x 20
B4
Standing Trunk Twists
1 x 20
B5
Shoulder Circles
1 x 40
C1
Bird Dog
3 x 20
C2
Russian KB Swing
3 x 20
C3
Side Plank
3 x 20
C4
Plyo Lunge
3 x 20
C5
Deadbugs
3 x 20
C6
Feet Elevated Inverted Row
3 x 20
C7
Plank
3 x 30
C8
DB Shoulder Press
3 x 20
A
Foam Roll
1 x 7:00
B
Calf Stretch
2 x 30
C
Quad Stretch
2 x 30
D
Kneeling Hip Flexor Stretch
2 x 30
E
Kneeling Adductor Stretch
2 x 30
F
Banded Hamstring Stretch
2 x 30
G
Wall Glute Stretch.
2 x 30
H
Chest Stretch
2 x 30
I
Shoulder Stretch all heads
2 x 30
J
Dead Hang
2 x 30
K
Trap Stretching
2 x 30
