Wrestling/BJJ 8 Week Program
Tim Duffy
Wrestling, Jiu JitsuThe purpose of this program is to help wrestlers/grapplers build a general foundation of physical qualities that can help keep your body more resilient while also improving performance. Across the course of the program, you will perform movements that not only help develop strength, but will also aid in improving flexibility, explosiveness, and endurance.
Wrestling/Grappling can place a substantial amount of fatigue on the body, depending on practice frequency & intensity. Whether you’re on the mat for one to two days a week or five to six days a week this offseason/preseason, you will be able to adjust this program to your current needs. The program is eight weeks long with 4 workouts per week & can be run more than once! Included as well are three of my go-to conditioning workouts.
A
Knee Raises
2 x 10 @ 25
B
Seated Hurdle/Box Jumps
6 x 3
C
Klokov Squats
5 x 5
D
Seated Leg Curls
3 x 35
E1
Seal Rows
4 x 8
E2
Deficit Push-Up
4 x 15
F
Staggered Stance Side Bends
3 x 12
A
General Warm Up
1 x 5:00
B
Skater Jumps
4 x 8
C
Ball Drop Catch Sprints
1 x 10:00
D1
Glute Hamstring Bridge
3 x 60
D2
Copenhagen Iso
3 x 60
E
Cross Crawl
2 x 90
F1
Supine Neck Floss
2 x 25
F2
Plate Pinch
3 x 60
A
Bike/Rower/Assault Bike Pyramid
B
Stance In Motion Battle Ropes
5 x 0:35
C
2 Minute Drill
4 x 2:00
A
Shoulder Floss
2 x 2:00
B
Pogos
2 x 30
C
Iso Extreme Lunge
4 x 90
D
Staggered Stance RDLs
2 x 8
E
Chin-Ups
5 x 8
F
Seated Lateral & Reverse DB Flys
3 x 25
G1
Deadhang
3 x 60
G2
Weighted Crab Bridge
2 x 90
A
Seated Broad Jump
10 x 1
B
RDLs
5 x 6
C
Deficit Reverse Lunges
3 x 10
D
Close Grip DB Bench
4 x 12
E1
Barbell 21s
3 x 21
E2
Tricep Pushdowns
3 x 25
F
Core Leg Lowers
3 x 12
Tim Duffy
Attended the University of Iowa where I got my BA in Exercise Science. For the past 5 years I've coached novice-elite grapplers in S&C. I also personally have 10+ years of grappling experience
Your mission to get results this season starts now. In-season fitness happen with off-season preparation. Don't get out gunned in the third period or the next time you find yourself face to face with your opponent.
Get Wrestling/BJJ 8 Week Program
Rocco Hayes
Fargo Nat. Champ/Super 32 Finalist
Verified Athlete"During my time working with Tim I feel like I have gotten so many benefits from our workouts. I have noticed so much progress in myself when it comes to strength & most notably in my mobility/flexibility. Tim always has creative workouts which helps in keeping them engaging and entertaining."
Alonzo Smiley Garcia
74kg U23 Mexico Representative
Verified Athlete"Since working with Tim, my body looks and feels completely different. When I'm drilling and going live with people, they're always telling me that I feel crazy strong. He's the best S&C coach I've ever had."
Zsolt Gyongyosi
UK BJJ/Wrestler
Verified Athlete"This program helped build my strength, explosiveness, and control, but more importantly it made me more resilient. My knees, hips, and shoulders all feel stronger and more stable even with consistently being on the mat. Overall I am extremely happy with the results."