Superfly Performance
Combat Sports, Jiu JitsuThis 4-week block bridges the gap between structured gym strength and the chaotic conditioning of the mat. By reintroducing the stretch-shortening cycle, this phase builds the elastic, reactive power needed for lightning-fast scrambles and explosive takedown finishes. New movements and loads condition your body to maintain control and structural integrity against the unpredictable, shifting resistance of a live opponent.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat (Pins - Parallel)
5 x 3
B
Pull Up
5 x 5
C
RDL (B Stance)
3 x 6
D
T-Bar Row
3 x 8
E
Ab Wheel
3 x 10
F
Farmer Carry (Single Arm)
3 x 20
A
Trap Bar Deadlift (Lower Handles)
5 x 3
B
Spoto Press
4 x 4
C
Lateral Lunge
3 x 6
D
Renegade Row
3 x 8
E1
Neck Plank (Back)
3 x 20
E2
DB Windmill
3 x 5
F
Plate Pinch Grip Hold
3 x MAX
A
Depth Jump
3 x 4
B
Landmine Press (Half Kneeling)
3 x 5
C
Box Squat
5 x 3
D
Push Press
4 x 4
E
Partner Nordic Hamstring Curl
3 x 5
F
Turkish Get Up
3 x 2
