KG Grappling
Jiu Jitsu, WrestlingComing back from injury?? Dealing with muscular imbalances, this is the program for you!
Features3 sessions per week
Must use App app to view and log training
Program Training
General Warm-up
A
General Athletic Warm-up
- Row/Airdyne/Jog: 2min *THEN* * 5-10reps per direction/leg. - Neck Circles (Both directions) - Arm Circles (Both directions) - Elbow Circles (Both directions) - Wrist Circles (Both directions) - Trunk Twists (Both directions) - Hip Circles (Both directions) - Leg Swings (Both Legs) - Ankle Circles (Both directions) *THEN* - Iron Cross - Scorpion - Couch Stretch - Spiderman Lunge - Kneeling Hamstring Stretch *THEN* - Knee/Elbow/Hip Floss
Prep
B
BJJ Specific Warm-up
4 Rounds of the following 25x Neck Harness 25x Band Face Pulls 25x Band Monster Walks 25x Band Press downs
C1
Depth Drop
2 x 3
C2
SA Bottoms UP KB "Z" Press w/ Contralateral Band Pulldown Static Hold
2 x 25
C3
Split Squat
2 x 25
C4
SA DB Row w/ Contralateral Band Pressdown Static Hold
2 x 25
C5
Plank Pull Through w/ Chain
2 x 4
A
10min Air Dyne Tester
1 x 10:00
B
Reverse Hyperextension
4 x 15 @ 25 %
General Warm-up
A
General Athletic Warm-up
- Row/Airdyne/Jog: 2min *THEN* * 5-10reps per direction/leg. - Neck Circles (Both directions) - Arm Circles (Both directions) - Elbow Circles (Both directions) - Wrist Circles (Both directions) - Trunk Twists (Both directions) - Hip Circles (Both directions) - Leg Swings (Both Legs) - Ankle Circles (Both directions) *THEN* - Iron Cross - Scorpion - Couch Stretch - Spiderman Lunge - Kneeling Hamstring Stretch *THEN* - Knee/Elbow/Hip Floss
B1
Prowler Push
10 x 40 @ 45 lb
B2
Backward Sled Drag
10 x 40 @ 45 lb
C1
Lu Raise
3 x 10
C2
DB Bicep Curls
3 x 10
C3
Tricep Pushdown
3 x 15
C4
Incline Bench French Press
3 x MAX
General Warm-up
A
General Athletic Warm-up
- Row/Airdyne/Jog: 2min *THEN* * 5-10reps per direction/leg. - Neck Circles (Both directions) - Arm Circles (Both directions) - Elbow Circles (Both directions) - Wrist Circles (Both directions) - Trunk Twists (Both directions) - Hip Circles (Both directions) - Leg Swings (Both Legs) - Ankle Circles (Both directions) *THEN* - Iron Cross - Scorpion - Couch Stretch - Spiderman Lunge - Kneeling Hamstring Stretch *THEN* - Knee/Elbow/Hip Floss
Prep
B
BJJ Specific Warm-up
4 Rounds of the following 25x Neck Harness 25x Band Pull Aparts 25x Band Clamshells 25x Band Tricep Kickbacks
C1
SL Broad Jump w/ 2 Foot Land
2 x 3
C2
SA Bottoms Up KB Floor Press w/ Contralateral Band Pulldown Static Hold
2 x 25
C3
Band KBS
2 x 25
C4
Scapular Pull-ups
2 x MAX
C5
Turkish Sit-up
2 x 4
A
Rowing
1 x 2000
B
Reverse Hyperextension
4 x 15 @ 25 %
