Patience Athletics: Grapple Strong (LVL 1): Training by Isaiah Gutierrez in TrainHeroic

Patience Athletics

Strength & Conditioning, Multi-sport, Combat Sports
Coach
Isaiah Gutierrez

This will be for those who are in combat sports such as wrestling, mma/jiu jitsu and can be very affective for any people in martial arts. 

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
This is a concise program to develop strength and mobility needed for all levels of grappling and combat martial arts.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // plates // Bench // Db's // Squat Rack (If possible).
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Sample Week
Week 1 of 4-week program
Monday
Phase 1: Day 1

T.G.W/Mobility

A

For 2 Minutes Perform Typical General Warmup to prepare joints and body for activities. These movements include - Wrist Clocks, Elbow Circles, Arm Circles, Trunk Twists, Knee/Hip Circles x 10 or so reps. Supine Piriformis Stretch - Support your back against the floor and allow the weight of your rotated leg to stretch hips. (2 x 30-60 seconds) Lunge Stretch - Focus on squeezing glute and keeping an upright torso. (2 x 30-60 seconds each leg)

B

Barbell Split Squat

3 x 6

C

Z-Press

3 x 8

D

Single Leg RDL on Bench

3 x 10

Muscular Development

E

Perform 2+ Rounds of the following Movements done in circuit form. a. DB Overhead Carries x 30 seconds or 100 feet b. Standing Tea Pots x 10/10r c. Pull-ups x 6-10 reps Or 8-12 reps banded or modified

Thursday
Phase 1: Day 2

T.G.W/Mobility

A

For 2 Minutes Perform Typical General Warmup to prepare joints and body for activities. These movements include - Wrist Clocks, Elbow Circles, Arm Circles, Trunk Twists, Knee/Hip Circles x 10 or so reps. Pancake Middle Split - Spend 60-90 seconds holding a single stretch without any bouncing movements Bretzel Stretch - If this stretch is too intense, focus on the rotation and don't worry if you can't hold on to leg. (2 x 30-60 seconds each side)

B

Floor Press

3 x 6

C

Barbell Step Up

3 x 8

D

Meadow Rows

3 x 10

Muscular Development

E

Perform 3 Rounds of the following Movements done in circuit form. a. K.O.T Split Squat x 10/10 b. Seated Good Morning x 12r c. DB Farmers Carries x 30seconds or 100 feet

Patience Athletics: Grapple Strong (LVL 1)