Dragon Slayer

Xande Ribeiro teaches guard retention and how to not get your guard passed.

Welcome Dragon Slayer

Welcome to the latest offering from the esteemed Power Athlete Inc - the formidable Dragon Slayer. The choice of name, Dragon Slayer, draws inspiration from diverse origins. Firstly, I proudly bear an intricate mural of samurai engaging in battle with dragons, tattooed upon my back through a painstaking 80-hour process. This was symbolic of the fights I endured every Sunday (and the occasional Monday and Thursday) during my tenure in the NFL; every game day I had a dragon destined for Canton to slay and audience of millions watching every move. Secondly, throughout the years I have dedicated to leading CFFB and Power Athlete, individuals have come and gone. When they depart, I often remark that they need new dragons to slay, or need to embark upon a journey of self-discovery where they might be the dragon. In truth, both sentiments often ring true. Thirdly, my wife shared an quote with me last year, asserting, "never apologize for raising dragon slayers in an era where genuine dragons exist." In these strange and often uncertain times, one must prepare themselves both mentally and physically for what could come. Lastly, I affectionately refer to my children and Brazilian Jiu-Jitsu fighters as "Dragon Slayers." They epitomize dedication in their training, work to ascend to the grandest stages and work diligently to triumph over the mightiest adversaries. My goal and focus each day are to prepare them diligently for this monumental task. Remember, no one promised it would be easy. And if it was would it have value? Over the past eight months, I crafted the Dragon Slayer program in real time working with BJJ stars Victor Hugo, Felipe Costa, Judo Black Belt Arash Soofiani and BJJ legend Xande Ribeiro. This search for knowledge and understanding required me to immerse myself in jiujitsu as a practitioner to understand the demands and limitations of current training programs. Each of these athletes possessed unique requirements which necessitated a distinct approach. Employing the principals of SAID (specific adaptation to imposed demands) and specificity, I formulated a program that surpassed expectations for each individual. The Dragon Slayer program is founded upon the fundamentals of Power Athlete, encompassing rep maxes, maximum effort, compensatory acceleration training (CAT), plyometrics, and density training. To successfully engage in this program, you will require access to the following equipment: • Squat rack or suitable platform for squatting, pressing and pulling. • Barbells • Weights • Dumbbells • Kettlebells • Assorted heavy sandbags • Various medicine balls • Various resistance bands • Boxes or plyometric boxes for jumping exercises • Jump rope • Echo or Assault Bike While not mandatory, I highly recommend the following equipment: • Kabuki Transformer Bar or Safety Squat Bar • Trap Bar • Bamboo Bar • Football or Cadillac Bar Each training week will comprise of three mandatory sessions: Maximal (Rep), Density/Grip, and CAT Plyometric. Additionally, you will find designated "FLOW & ROLL" days within the program. These days feature movement exercises and are ideally complemented by training on the mat. You have the flexibility to train daily, on alternate days, or even just twice a week. Your mat training can be performed on any day, with the recommended training days serving as mere guidelines. The Maximal and CAT Plyometric Days have been organized to allow a minimum of 72 hours between sessions. The Density day holds significant importance and keystones the week as it fortifies the crucial foundation of tensile strength. Should you have any inquiries, feel free to reach out to me here or through our Discord community. In the spirit of unyielding determination and trust, let us embark on this journey of slaying dragons. Work to Slay, John Welbourn CEO Power Athlete Inc

Echo/Assault/Implement of Choice

1 x 5:00

Jump Rope

1 x 5:00

Contralateral Dead bugs

1 x 2:00

Back Squat

6, 5, 4

KB Toe Up Knee Up

3 x 5

Back Squat

3 x 3

Banded Single Leg RDL

3 x 6

Close Grip Bench Press

6, 5, 4

Chin Ups

3 x 6

Close Grip Bench Press

3 x 3

Banded Push Ups

3 x 6

Aerobic

1 x 25:00

Jimmy Buffets

3 x 5

Child's Pose Progression 1

3 x 4

High Knee Tea Pot

3 x 6

Reverse Shrugs on Dip Bars

3 x 10

Medball Overhead Saxon Lateral Flexion and Extension

3 x 6

Pull Up - Strict

3 x 0:30

BJJ/Grappling

1 x 1:00

Ipsilateral Dead Bugs

2 x 1:00

Banded Hamstring Curls

2 x 15

Med Ball to Toes

2 x 15

Fat Bar Deadlift

6, 5, 4, 4

Standing One Arm DB Row

4 x 8

3 x Lightest KB x 30 reps Medium weight KB x 20 reps Heaviest KB x 10 reps Rest 3 minutes between round. Use 3 kettlebells of different weights for this circuit. We are using a 92 kg (203 lb), 68 kg (150 lb) and 45 kg (99 lb) for the required number of swings.

Ground to Shoulder Toss

1 x 30

Dips with Chains

3 x MAX

Standing Fat Bar Biceps Curl

3 x 10

Hammer Curls

3 x 10

Aerobic

1 x 25:00

Contralateral Dead bugs

3 x 30

Lateral Bear Crawl

3 x 10

Swinging Gate

3 x 10

Spiderman Complex to Horizontal Rotation

3 x 5

Supinated Barbell Front Raise

3 x 30

BJJ/Grappling

1 x 1:00

Echo/Assault/Implement of Choice

1 x 10:00

Lateral Heel Walks

2 x 5

Lateral Cocky Walks

2 x 5

Heel Walks

2 x 10

Cocky Walks

2 x 10

Back Squat

6, 5, 4

Medball Explosive Lateral Scoop Throw

3 x 10

Back Squat

3 x 3

Banded Flutter Kicks

3 x 10

Shin Hops

3 x 3

Band Resisted DB Bench

4 x 8

Depth Push Ups to Explosive Rebound Up

4 x 3

Explosive Med Ball Chest Pass from UAP

3 x 10

Supine Ring Pull Up

3 x 10

Banded Tricep Extension

3 x 30

Banded Hammer Curls

3 x 30

Open mat BJJ is an opportunity to train and roll with new people. Brazilian Jiu-Jitsu open mats invites BJJ athletes from the other gyms in their area to come for the purpose of learning something new from each other. There is no lesson plan to follow. Students are welcome to spar at their own pace and convenience. It is a good gesture to give open invitations to the athletes to learn and grow and have fun on the mat. This activity is highly admired in jiu-jitsu communities as it gives a chance to gain something extra from the BJJ athletes regardless of their belt levels and affiliations.

Ipsilateral Dead Bugs

3 x 30

Inch Worm - Contralateral

3 x 4

Spinal Wave

3 x 3

Stiff Leg Bear Crawl

3 x 10

One Arm Banded Front Raise

3 x 0:30