Applied Strength
Jiu Jitsu
Coach
Patrick Lane
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Upper Body 1
A1
Seated Press, Unsupported
10, 10, 8, 8, 8
A2
Close Grip Neutral Chin-Up
10, 10, 8, 8, 8
B1
Flat DB Press
4 x 10
B2
Seated Row, Semi-Supinated
4 x 10
C1
Standing Mid Pulley Rope French Press
3 x 12
C2
45° Incline DB Commerford Curl
3 x 12
Monday
Lower Body 1
A
Back Squat
10, 10, 8, 8, 8
B1
Front Foot Elevated DB Split Squat
4 x 10
B2
Standing Leg Curl
4 x 10
C1
Poliquin DB Step-Up
3 x 12
C2
Seated Good Morning
3 x 12
Wednesday
Upper Body 2
A1
Swiss Bar Bench Press
10, 10, 8, 8, 8
A2
Pull-Up
10, 10, 8, 8, 8
B1
Seated DB Press, Unsupported
4 x 10
B2
Wide Grip Seated Row, Neutral
4 x 10
C1
Flat DB Unrolling Fly
3 x 12
C2
Seated Rope Face Pull to Neck
3 x 12
Thursday
Lower Body 2
A
Safety Bar Squat
10, 10, 8, 8, 8
B
Romanian Deadlift
4 x 10
C1
Seated Calf Raise
3 x 12
C2
Half-Kneeling Mid Pulley Pallof Press
3 x 12
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