Dragon Slayer
Power Athlete
Jiu Jitsu, WrestlingWELCOME TO DRAGON SLAYER
Crafted to complement your existing combat training, max out your strength, skill and conditioning so you can master the mat, hit them so it hurts, apply heavy pressure and become a dragon slayer.
Skill Level: Intermediate / Advanced
Session Duration: 50–70mins
Training Per Week: 6 days (3 Mandatory Days & 3 Flow Roll Days)
HUNT BIG GAME
Get stronger. Apply more pressure. Be more stable. Never Gas. Mount heads on the wall.
A1
Echo/Assault/Implement of Choice
2 x 2:00
A2
Contralateral Dead bugs
2 x 1:00
A3
Lateral Med Ball Throw
2 x 10
B1
Back Squat
8, 6, 6
B2
Seated Box Jump
3 x 5
C1
Back Squat
3 x 5
C2
Trampoline Sprints
3 x 8
D1
Close Grip Bench Press
8, 6, 6
D2
Supine Pull Up w/ Physio Ball Adduction Iso-Hold
3 x 10
E1
Close Grip Bench Press
3 x 5
E2
Parallel Bar Dips
3 x 10
F
Banded Cross Body Hammer Curl
3 x 15
G
Aerobic
1 x 20:00
A1
Ipsilateral Dead Bugs
3 x 1:00
A2
Jimmy Buffets
3 x 5
A3
High Knee Tea Pot
3 x 6
A4
Reverse Shrugs on Dip Bars
3 x 10
A5
Dumbbell Incline Rows
3 x 10
B
BJJ/Grappling
1 x 1:00
C
Echo/Assault/Implement of Choice
1 x 25:00
A1
Banded Hamstring Curls
2 x 15
A2
Ipsilateral Dead Bugs
2 x 1:00
A3
Med Ball Toes Touch
2 x 15
B1
Barbell RDL
8, 6, 5, 5
B2
Standing One Arm DB Row
4 x 8
15 Minutes
C
Max rounds in 15 minutes. Russian KB Swings - 20 reps Heavy Sled Push - 30 yards Today is simple - find a heavy KB to swing. After each set of 20 swings, I want one heavy sled push down 15 yards and back 15 yards. Keep this cadence for 15 minutes. Record how many rounds you completed.
D1
GHD with Transverse Rotation
3 x 10
D2
Deficit Push Ups
3 x MAX
E
Aerobic
1 x 20:00
A1
Contralateral Dead bugs
3 x 30
A2
Lateral Bear Crawl
3 x 10
A3
Spiderman Complex to Horizontal Rotation
3 x 5
A4
Supinated Barbell Front Raise
3 x MAX
B
BJJ/Grappling
1 x 1:00
C
Echo/Assault/Implement of Choice
1 x 25:00
A
Echo/Assault/Implement of Choice
1 x 5:00
B1
Calf Iso-Hold - Dorsiflexion
2 x 0:30
B2
Cocky Walks
2 x 10
B3
Heel Walks
2 x 10
C1
Dumbbell Bulgarian Split Squat
3 x 8
C2
Medball Explosive Lateral Scoop Throw
3 x 10
D1
Dumbbell Bulgarian Split Squat
3 x 8
D2
Consecutive Broad Jumps
3 x 1
E1
Band Resisted DB Floor Press/Flies
3 x 8
E2
Explosive Med Ball Chest Pass from UAP
3 x 10
F1
Two Handed KB Skull Crushers
3 x 10
F2
Seated Incline Curls
3 x 10
Open Mat
A
Open Mat in Brazilian Jiu-Jitsu (BJJ) is a unique opportunity for practitioners to train, roll, and exchange techniques with a variety of training partners—including those from different gyms. Unlike structured classes, open mats are informal sessions with no set lesson plan, allowing students to spar or drill at their own pace. These sessions often carry an open-door spirit, welcoming BJJ athletes from nearby academies. It’s a great way to share knowledge, test skills in a fresh environment, and build a stronger local jiu-jitsu community. Widely respected across BJJ circles, open mats encourage growth, collaboration, and connection—regardless of belt level or affiliation. They represent the shared passion for learning and having fun on the mat.
B1
Ipsilateral Dead Bugs
3 x 30
B2
Side Pillar Hip Drop Starfish
3 x 5
B3
Pillar to Plank Press Up
3 x 10
B4
30 Degree Dumbbell Lunge
3 x 10
Power Athlete Radio Ep 811 w/ Dr Robert Clancy
A
I had a great time having Dr Robert Clancy on the podcast. He is a wealth of information. Let me know what you think about the episode. John
Power Athlete
Our coaches - strength & conditioning blacksmiths – preach performance-based programming that transforms your athletic potential into real world results.
John Welbourn
Big Monkey at Power Athlete Inc. 10 year NFL veteran. Purveyor of hammers. Applying top pressure daily.
When you join a team you’re getting more than programming, you’re joining an online community.
Dragon Slayer
Dragon Slayer
Dragon Slayer
