Just Stand Up!
On The Roll Sports Performance
Jiu Jitsu, Combat SportsThe Gentle Art isn't always so gentle, and the idea that technique always triumphs can be misleading.
It's frustrating when you train diligently for months or years, honing your technique, only to encounter opponents who seemingly overpower you with strength and stamina.
You prepare for weeks for a major tournament, envisioning victory, but instead face the sting of early submission and the public humiliation of friends and family watching, you get defeated easily.
While traditional Jiu-Jitsu emphasizes technique, high-level competition demonstrates the increasing importance of developing physical attributes like strength, power, and endurance alongside technical skills.
This doesn't negate the value of technique, but acknowledges that a holistic approach incorporating both physical and technical development leads to consistent success in this sport.
** Don't settle for the status quo**. Don't be the person who gets **easily crushed, taps out frequently or gas's out quickly mid roll! The Clock is Ticking, prepare NOW!
Stuck? Ready for a proven boost? Get stronger, last longer, & dominate with Just Stand Up!!!
A
Athletic Stance-Lateral Start-Accelerations
2 x 1 @ 10
B
Cone Reaction Drill
1 x 1
C1
Snap Down + Squat Jump
2 x 2
C2
Static Squat Jump
2 x 3
D
Hang DB Power Snatch
6 x 3
E
DB RDL
3 x 12
F
DB Floor Press
3 x 12
G
Deficit Push Up
3 x 10
H
Plate Pinch Grip Cathes
1 x 200
I1
Isometric Neck Bridge
2 x 1 @ 20
I2
Side lying Neck Lifts
2 x 10 @ 5 lb
A
General Warm up
1 x 1 @ 5:00
B
Rowing
1 x 1000
A
Plate Loaded Lunge Medley
2 x 5 @ 5 lb
B
Lateral Bound with Pause
2 x 3
C
Figure 8 Med-Ball Rotational Slam
3 x 3 @ 10 lb
D
DB Push Press
5 x 3
E
DB Split Squat
3 x 12
F
1/2 Kneeling Single Arm DB Shoulder Press
3 x 12
G
Atlas KB Swing
3 x 8 @ 20 lb
H
Pull-Up
3 x MAX
I1
Crossunder Lunge Iso
2 x 1 @ 20
I2
Banded Iso Lunge
2 x 1 @ 25
A
General Warm up
1 x 1 @ 5:00
B
Assault Bike
3 x 5
A
Tuck Jump
2 x 5
B
Ankle Hop Series
1 x 25
C
Switching Split Squat Jumps
2 x 3
D
Belly Sprint
2 x 1 @ 10
E
Weighted Step Ups with Knee Drive
3 x 10
F
DeadLift Block Pull
3 x 8
G
Chest-Supported DB Row
3 x 8
H
DB Seated Z-Press
3 x 12
I
Bench Groin
2 x 10
J
Reverse Crunches
2 x 10
K
B-Stance-Body Weight Hip Thruster
1 x 100
A
Conditioning Options
1 x 30:00
A
Rest
1 x 1
Coach Andrew Marrero
Sports Performance Specialist: I am Jiujitsu Black Belt w/11+ Years of Training and Competition. I have three degrees with two in exercise science and one MS in Sports Science; I’m a former sports performance researcher and have worked with 100+ athletes ranging from high school, collegiate level and combat sports.
Ditch the Mat Struggles, Dominate like a Hammer! Tired of plateaus and pain? Learn to train smarter, not harder, building unstoppable strength & agility. Transform from nail to hammer, crushing your goals. Choose excellence, choose this program!
Get Just Stand Up!
Ralph Marrero
4xIBJJF Medalist
Verified Athlete"If you’re looking to improve your grappling, strength and endurance please check this program out, it will get you into world class shape. Part of my success last year at the IBJJF NY & CT OPEN, was due to his S&C program. I placed 1st & 2nd in my weight class for Gi & Nogi"
Jordan Bherens
Recreational Competitor
Verified Athlete"Just Stand Up gave me direction weekly through the 8 week programming. This S&C program has me feeling at my physical best all the time!"
Darius Womack
Active Competitor & Super Fight Winner
Verified Athlete"OTR has gotten me in some of the best shape I’ve ever been in. Every time we get ready for a comp, I know I’m going to have the strength to push through and the gas tank to outwork my opponents."
