Grapplers Programme PWRTHR
Powering Through Performance LTD
Jiu Jitsu, Combat Sports, Custom ProgrammingIve been training Jiujitsu for well over a decade, while I sit presently at the rank of brown belt, im not a champion or a great competitor. But I am fortunate enough to work with some of the best athletes in the sport. Numerous IBJJF, NAGA champions, ADCC competitors and UFC fighters have used my ever evolving approaches over the years.
This program represents the distillation of what have worked well for us and I hope it works well for you.
-William Wayland CSCS
A
5 Movement Warm up
1 x 10
B
Zercher Squat
1, 2, 2, 2 @ 95, 80, 80, 80 %
C1
Box Jump
3 x 5
C2
Weighted Jumps
3 x 3 @ 44.09 kg
C3
Assissted Jump
3 x 5
D1
Bench Press (EDM)
1, 2, 2, 2 @ 95, 80, 80, 80 %
D2
Single Arm DB/KB Row
3 x 12 @ 40 %
E
RDL
3 x 15 @ 60 %
F
Triceps
3 x 8
A
5 Movement Warm up
1 x 10
B
Trapbar Deadlift
4 x 1 @ 95, 80, 80, 80 %
C1
Push Press EDM
4 x 1 @ 95, 80, 80, 80 %
C2
Neutral Grip Pull-Up
3 x 5
D
Zercher good morning
3 x 6
E1
Contralateral Situp
3 x 10
E2
Biceps (Choose)
3 x 10
A
Aerobic Condtioning (mouth taped)
1 x 30:00
William Wayland
Head S&C coach at Powering Through Performance - European Tour Performance Institute - Trainer to UFC Fighters
Matt Hughes
Head Coach & Nutrition Coach at Powering Through Performance
Miles Collins
CPT - Golf Professional
This 2/3 day program will help you achieve your potential on the mats. Offering a programming and exercise selection that works with grappling practice, not against it.
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Grapplers Programme PWRTHR
Grapplers Programme PWRTHR
Grapplers Programme PWRTHR
