Fred Ormerod

Jiu Jitsu, Wrestling, Martial Arts, Combat Sports, Tactical / Military
Coach
Fred Ormerod

Features
3 sessions per week
Must use App app to view and log training
Team Training

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Improve strength
Stronger athletes means improved grappling performances
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Injury prevention
Help avoid muscle strain, pain and tears by building your durability when rolling
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Periodized programming
A yearly, monthly and weekly plan to make sure we as a team are progressing and supporting each other as best as possible
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Awesome team community
We all want to be the best practitioners we can and the best way to do that is to work alongside other athletes with the same mindset. This community is being built to push ourselves to another level and let it all show on the mat.
Features
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Access to high level coaching
All you have to do is ask and you get the answer.
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-06-20

A

Trap Bar Deadlift

5, 5, 3, 5, 3, MAX @ 40, 50, 60, 75, 85, 95 %

B

Bench Press

5, 3, 5, 3, MAX @ 50, 60, 75, 85, 95 %

C

Pull-Up

3 x MAX

D1

GHD Sit-Up

3 x 14

D2

ghd back extensions

3 x 14

Tuesday
2022-06-21

A

Barbell Bicep Curl

3 x 8

B1

Barbell Reverse curl

3 x 10

B2

Barbell Upright Row

3 x 10

C1

Seated Row

3 x 10

C2

DB Lateral Raise

D

OH cable tricep extension

2 x 25

Wednesday
2022-06-22

A

Back Squat

4 x 3 @ 55 %

B

Shoulder Press

4 x 3 @ 45 %

C

Box Jump

3 x 3

D

Hang Clean High Pull

4 x 2 @ 47 %

E

American KB Swing

6 x 14

Circuit

F

30 secs on 20 off 4 rounds guard pull hip thrust and reach leg raise hips up superman

Thursday
2022-06-23

A

zercher squat

5, 5, 3, 5, 3, MAX @ 40, 50, 60, 75, 85, 95 %

B

DB Floor Press

4 x 3

C

Seated Row

4 x 10

D1

Standing Cable Wood Choppers

3 x 12

D2

Cable Pallof Press

3 x 12

FAQs
Why join Team BJJ Domination?
This team, lead by coach Fred, has a habit of winning on an international level. The programming is designed to turn you into the best athlete you can be on and off the mat.
What if I have a competition?
This team is made for competitive athletes and we work on a policy of ask and you shall recieve. Taper weeks and sessions are regularly added for atheltes who are frequently competeing so that they're in the best position to do so; all you have to do is ask...
What if I haven't done any gym based strength training before?
No problem! This is a supportive community and questions will always be answered. Each exercise will have a video explaing it and you can always contact our community and coaches.
The Proof
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Verified Athlete

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Verified Athlete

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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BJJ Domination
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BJJ Domination
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BJJ Domination
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