KG Grappling

Wrestling, Jiu Jitsu
Coach
Kyle Graham

This is KGG Flagship Program.  A 25 week run through 5 phases of athletic development. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 25-week program
Sunday
PM - W1/D1

Prep

A

BJJ Specific Warm-up

2min Row/Run/Bike *THEN* 5min Foam Roll *THEN* 4 Rounds of the following 25x Neck Harness 25x Band Face Pulls 25x Band Monster Walks 25x Band Press downs

B1

Depth Drop

2 x 3

B2

SA Bottoms UP KB "Z" Press w/ Contralateral Band Pulldown Static Hold

2 x 25

C1

KB Bottoms Up Split Squat w/ Front Foot Balance Disc

2 x 25

C2

TRX Row Static Hold

2 x MAX

C3

Tall Kneeling Paloff Press

2 x 20

D

I, T, Y's

3 x 30

Sunday
AM - Aerobic

A

Airdyne

1 x 20:00

Monday
AM - Aerobic

Circuit

A

20min AMRAP Airbike for Calories Every 2min complete 40m Sandbag Front Carry @ HAP *Focus on Nose Breathing only. **Attempt to increase pace throughout the AMRAP, start slow and build speed. Your last set should be your fastest.

B1

DB Wrist Curl

4 x 50

B2

Plate Pinch Grip Hold

Tuesday
PM - W1/D3

Prep

A

BJJ Specific Warm-up

2min Row/Run/Bike *THEN* 5min Foam Roll *THEN* 4 Rounds of the following 25x Neck Flexion 25x Band Pull Aparts 25x Band Lateral Walks 25x Band Pressdowns

B1

SL Broad Jump w/ 2 Foot Land

2 x 3

B2

SA Bottoms Up KB Floor Press w/ Contralateral Band Pulldown Static Hold

2 x 25

C1

SL Glute Bridge w/ Balance Disc

2 x 25

C2

Scapular Pull-ups Static Hold

2 x MAX

C3

Turkish Sit-up

2 x 20

D

Tibialis Raise

3 x MAX

Tuesday
AM - Aerobic

A

Run

1 x 20:00

Wednesday
AM - Aerobic

Circuit

A

20min AMRAP 500m Row 40m Farmers Carry @ HAP *Focus on Nose Breathing only. **Attempt to increase pace throughout the AMRAP, start slow and build speed. Your last set should be your fastest.

B1

KB Wrist Turnover

4 x 50

B2

Reverse DB Wrist Curl

4 x 50

Thursday
AM - Aerobic

Conditioning

A

20min on AB - 00:30 @ 85% - 00:30 @ 50% *Focus on Nose Breathing Only.

B1

Shoulders of Choice

3 x 15

B2

Bicep of Choice

3 x 15

B3

Tricep Choice

3 x 15

Friday
AM - Sled

A1

Backward Sled Drag

10 x 40 @ 90 lb

A2

DB Pullover

10 x 10

KGG - Grappler's Forge