KG Grappling
Wrestling, Jiu JitsuIf you're looking to build strength & power while still being able to train, this is your program. Grappler specific strength with strongman exercises, grip strength, barbell and dumbbell work.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Athletic Warm-up
1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks/Clam Shells) *Band should be attached to rig* 3. Floss any nagging injuries. 4. 2-4 Rounds of - 25x Neck Harness - 25x Band Face Pulls - 25x Band Tricep Push-downs - 25x Scapular Pull-ups
B
Zercher Squat
5 x 3
C1
Sandbag Bear Hug Good-Morning
3 x 10
C2
ATG Split Squat
3 x 24
D1
DB Renegade Row
3 x 20
D2
Seated Banded Leg Curls
3 x 20
D3
Incline DB Shrug
3 x 20
E1
Towel Dead Hang
3 x MAX
E2
Plate Pinch Carry
3 x 40
Aerobic Mixed Modal
A
Foundation Pull
"Foundation Pull" 6 Rounds @ Steady Pace! 2min AMRAP - 20m Hand over Hand Sled Pull - 10 Slam Balls - REST 1min - 2min AMRAP - 10 Band Snap Downs - 10 KBS - 10 Sprawl Burpees - REST 1min - FOCUS ON NOSE BREATHING ONLY!!!
B1
Landmine Bar Twist
3 x 24
B2
Turkish Sit-up
3 x 12
Prep
A
General Athletic Warm-up
1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks) *Band should be attached to rig* 3. Floss any nagging injuries. 4. 2-4 Rounds of - 25x Neck Harness - 25x Band Pull Aparts - 25x Band Tricep Push-downs - 25x Scapular Pull-ups
B
Strict Press
5 x 3
C1
Legless Rope Climb Pull-up
4 x MAX
C2
Incline DB Squeeze Press
3 x 12
D1
Plate Front Raise
3 x 20
D2
GHD Hip Extension
3 x 15
D3
Towel Curl
3 x 12
E1
Towel Dead Hang
3 x MAX
E2
KB Wrist Turnover
3 x 24
A
Weighted Vest Walk
1 x 30:00
Prep
A
General Athletic Warm-up
1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks) *Band should be attached to rig* 3. Wrestling Footwork Ladder Drills
B
Hang Power Clean + 2 Front Squats
5 x 3 @ 55 %
C1
Broad Jump
3 x 3
C2
Explosive Lateral Lunge
3 x 12
D1
Backward Sled Drag
5 x 40
D2
Band Paloff Press
5 x 24
E1
Towel Dead Hang
3 x MAX
E2
DB Wrist Curl
3 x 24
A1
Seated DB Press
3 x 12
A2
Ring Rows
3 x MAX
B1
Axle Bar Bicep Curl
3 x 6
B2
Tricep Pushdown
3 x 15
B3
Incline Bench French Press
3 x MAX
C1
Ab Wheel
3 x 12
C2
Suitcase Carry
6 x 40
A1
Assault Bike
1 x 20:00
A2
Rowing
1 x 20:00
A3
Swimming
1 x 20:00
B
Yoga for BJJ
