KeyStone Strength

On The Roll Sports Performance

Jiu Jitsu, Combat Sports

Coach

Coach A.

This program is used to build foundational strength for combat sport athletes and recreational athletes alike.

Keystone Strength utilizes basic strength and conditioning principles and systems to help any entry-level athlete, build a better understanding how to train on your own and develop basic skills needed to transition to higher level programming.

After completion of this six week program, you will know how to move efficiently under load through a diverse range of foundational strength movements.

In this program, you will receive six weeks of four days of strength training. Each day is geared towards different but specific training goals.

You will have lifetime access to this program after initial purchase, this program is suitable for beginners, an intermediate.

Week Six is a Deload week, where you are introduced to more advanced exercises as well, some mobility training!

$90

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Increased Strength

With straightforward and simple programming, build robust strength to take your game to the next level

Learn how to move under load

With Keystone strength you’re exposed to a variety of exercises that are progressed each week. With this well throughout progression you’ll learn how to move well under big weight!

Addressing your weak points

Over the course of this six week, problems that will be addressed are the most common weak points that combat athletes have. Wether you have weak hips or poor grip strength (to name a few); at the end of this program you’ll have the strength to outwork your opponents!

Features

Access to your coaches

You have the ability to reach out, and ask questions on your program!

Programming 4 days per week

Every other day strength training that’s accessible and challenging for athletes!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

All exercises program come with detailed explanation on how to perform I’ll give an exercise

Delivered through TrainHeroic

Sweating over a lifeless PDF is old school. Keystone Strength will push you & keep you going, all through a app that tracks YOUR progress in real time

Equipment

Required

Squat Rig // Bench // Barbell // Plyo Boxes // Dumbbells

Sample Week

Week 1 of 6-week program

Sunday

Keystone Strength GPP Week 1 Day 1

Walking Lunges

2 x 20

Lateral Shuffle

2 x 20

High Knee Carioca

2 x 20

Bear Crawl

2 x 20

Seated Arm Drill

3 x 0:20

Wall Run

3 x 0:30

Sprint

2 x 20

Back Squat

2 x 5 @ 60 %

4-Way Dead Bug

2 x 00:25

Standing Strict Barbell Press

2 x 5

Dumbbell RDL

2 x 10

1/2 Kneeling Single Arm DB Shoulder Press

2 x 12

Incline DB Row

2 x 12

Hollow Hold

2 x 00:30

Single Leg Body Weight Hip Thruster

2 x 20

Monday

Week 1 Active Rest Day

Rest

Tuesday

Keystone Strength Week 1 Day 2

Overhead Walking Lunge

2 x 15

Single Leg RDL

2 x 12

Sweeping Hamstring Stretch

2 x 20

Lateral Lunge

2 x 14

Worlds Greatest Stretch

2 x 10

Reverse Bear Crawl

2 x 15

4 Point Hold Shoulder Taps

2 x 16

Power Skip

2 x 20

Hex Bar Deadlift

2 x 5 @ 65 %

Lateral Pillar Plank

2 x 30

Pull-Up

2 x MAX

Heel Elevated Goblet Squat

2 x 10

DB Floor Press

2 x 12

Weighted Step Ups with Knee Drive

2 x 12

"Table Top" Pull Iso Hold

2 x 20

Knee Supported Copenhagen Plank

2 x 25

Wednesday

Week 1 Active Rest Day

Rest

Thursday

Keystone Strength Week 1 Day 3

Walking Lunges

2 x 20

Walk Quad Stretch

2 x 20

Lateral Lunge

2 x 12

Worlds Greatest Stretch

2 x 15

Bear Crawl

2 x 15

4 Point Hold Shoulder Taps

2 x 16

Back Squat

2 x 5

Push-Up

2 x 12

Bench Press

2 x 5

Single Arm Bent Over DB Row

2 x 12

BW Single Leg RDL + Reach

2 x 14

BW Side Lying Hip Abduction

2 x 14

Elevated 4 Point-Bird Hold

2 x 12

Run

4 x 15

Friday

Week 1 Active Rest Day

Rest

Saturday

Keystone Strength Week 1 Day 4

Walking Lunges

2 x 20

Sweeping Hamstring Stretch

2 x 20

Lateral Shuffle

2 x 20

High Knees In Place

2 x 20

Power Skip

2 x 20

Figure 8 Med-Ball Rotational Slam

3 x 6

Depth Jump Landing

2 x 5

DB Power Clean

5 x 3

Weighted Lunges

2 x 20

DB Sumo Deadlift

3 x 10

Zottmans Curl

2 x 12

Inverted Row

2 x MAX

Bulgarian Split Squat

2 x 12

Reverse Crunches

2 x 10

Coach

More from On The Roll Sports Performance

Coach A.

Director of Performance OTR & Jiujitsu Black Belt

Build the strength that you need

Tired of not having the ability to move opponents into the positions you’re trying to attack from? Having a poor time trying to maintain posture in your opponents guard or clinch? With Keystone strength you will have the ability to out maneuver and outperf

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FAQs

Do I need gym access?

Yes, you’ll need accessibility to a facility that has a stuck rack, bar, bench, boxes etc.

Can I run a conditioning program along with this?

Depends; you’ll want to pick & choose when you run those conditioning sessions. Rest days have been built into the programming; therefore you could perform easy steady state cardio to build that engine. I would suggest if you have tabbata rounds for a session, to do those on your lifting days before

How long will these sessions take?

These sessions will run between 45-60 minutes average

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