Superfly Performance
Combat Sports, Jiu JitsuThe next evolution of the Built to Submit series, this 4-week strength and conditioning block is meticulously designed to translate gym strength directly into dominant mat performance. By stripping away momentum and focusing on dead-stop concentric power, heavy anterior loading, and asymmetrical core stability, this phase builds the explosive starting strength required to hit effortless sweeps and power out of deep, mechanically disadvantageous positions. Beyond peak force production, the program integrates targeted joint-health protocols to fortify your neck, shoulders, and grip against the unique biomechanical demands of grappling, ensuring you build the armor necessary to stay resilient, powerful, and ready to finish the fight.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Zercher Squat
5 x 3
B
Pull Up
5 x 10
C
Single Leg RDL (Single Arm Dumbbell - Contralateral)
3 x 6
D
Gorilla Row
3 x 8
E1
Adductor Plank w/ Hip Dip
3 x 10
E2
Farmer March (Single Arm)
3 x 20
A
Trap Bar Deadlift (Lower Handles)
5 x 3
B
Floor Press (Bar)
4 x 4
C
Step Back Lunge (Front Rack)
3 x 6
D
Pendlay Row
3 x 8
E
Partner Neck Isometric
3 x 15
F1
Face Pull (Rope + Cable)
3 x 8
F2
Plate Pinch Grip Hold
3 x MAX
A1
Box Jump (Seated)
3 x 4
A2
Rotational Scoop Toss
3 x 4
B
Back Squat (Pause)
5 x 3
C
Landmine Press (Half Kneeling)
4 x 6
D
Glute-Ham Raise
3 x 8
E1
Pallof Press + Vertical Raise (Standing)
3 x 8
E2
1/2 Turkish Get Up
3 x 3
