The Cornerstone Forge
Jiu Jitsu, Wrestling, Combat Sports, General Fitness, Tactical, Law Enforcement, Tactical / MilitaryPROGRAM DESCRIPTION — GRAPPLER STRENGTH & POWER (12 WEEK BLOCK)
This program is designed specifically for grappling athletes looking to build max strength, explosive power, and repeatable conditioning without sacrificing mat performance.
The structure follows a Conjugate-based system, blending Max Effort, Dynamic Effort, and targeted hypertrophy work with energy system development tailored to the demands of grappling.
Primary Focus:
- Pulling strength and upper back development
- Unilateral lower body strength
- Rotational and midline strength
- Explosive power and rate of force development
- Energy system development for repeated high-intensity efforts
What to Expect:
- Increased maximal strength in key lifts
- Improved explosive power for takedowns and scrambles
- Better ability to repeat high-intensity efforts
- Increased muscle mass and joint resilience
Guidelines:
- Prioritize recovery and rest days
- Maintain mobility work throughout the program
- Eat to support performance and growth
- Focus on quality of movement and bar speed during dynamic work
This program is built to make you stronger, more explosive, and more durable on the mat—not just fitter in the gym.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Functional Warm-up
2-4 Rounds - 25x Neck Harness Extension - 5/side Med-Ball Rotation Throws - 5x Depth Drop + Rebound Vertical Jump - 20x Band External Rotation Wall Slides - 20m Monster Walk's
B
Zercher Squat
5 x 5
C1
DB Step Up
6 x 15
C2
Pendlay Row
3 x 15
C3
Glute-Ham Raise
3 x 10
Finisher
D
Grappler's Midline (C1)
4 Rounds for Quality - 40m Farmer's Walk @ Heavy as Possible - 12/side Dead-Bug - 15/side Bear Crawl Shoulder Taps - 15x Cable Crunch - 10/side Half Kneeling Banded Paloff Press
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. Foam Roll 5-10min 3. 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*
Anaerobic Work
B
Anaerobic Capacity
6 Rounds on the AirBike of - 30sec @ 85% - 60sec @ 40-50%
C
I, T, Y's
3 x 30
Prep
A
Functional Warm-up
2-4 Rounds - 25x Neck Harness Extension - 20sec/side KB Shoulder Seats - 10x/side LM Shoulder Press - 20x/side External Rotation Sword Draws - 12x Rear Delt Flyes
B
Weighted Chin Ups
4 x 8
C1
DB Floor Press
3 x 15
C2
Single Arm Chest-Supported DB Row
6 x 15
Metcon
D
Moderate METCON
3 Rounds for Quality (10min Time Cap) - 250m Row - 12 KB Thrusters - 8 Burpees - 30 Double Unders
E1
Tricep Pushdown
3 x 15
E2
Incline Bench French Press
3 x MAX
A
Weighted Vest Walk
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. Foam Roll 5-10min 3. 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*
B
Power Clean
6 x 2 @ 60 %
C
Speed Hex Bar Deadlift w/ Bands
6 x 3 @ 50 %
D1
Shot-Put Throw
6 x 3
D2
Reverse Hyper
3 x 15
D3
Karelin Row
6 x 15
Alactic Power
E
ESD - Alactic Power
6 Rounds on AirBike - 06sec @ ME - REST 75sec
Prep
A
Jump/Abs Warm-up
Jump Rope Tabata 8 Rounds; 20sec of Work 10sec of REST REST 2min Ab Mat Sit-up Tabata 8 Rounds; 20sec of Work 10sec of REST
B1
Push-Up
3 x MAX
B2
Strict Bodyweight Pull-Up
3 x MAX
C1
Push Press
3 x 5
C2
Band External Rotation
3 x 20
D1
RG Flat Bench Press
3 x 15
D2
Hammer Curl
3 x 15
D3
Seated DB Shrug
3 x 15
