Mat Monster (BJJ/Combat Sports)
Modern Athlete Strength Systems
Combat SportsMat Monster is strength and conditioning for grapplers who intend to be a problem.
Four days a week. 60 minute sessions. Mat Monster builds strength and power under fatigue and gives you a gas tank that doesn't run out.
Max effort work raises your absolute strength. Dynamic effort work teaches you to express your strength violently. Hypertrophy work so you look like a problem before you even step on the mat. The conditioning keeps you strong when your opponent begins to gas out.
The program is designed to be ran concurrently with your grappling training. That comes first. The program develops the physical qualities to supplement your skill work. We'll build that without leaving your feeling wrecked when you show up to train.
Mat Monster is designed so your strength and gas tank will never be the reason a match is lost. When skill is equal, physicality will make the difference.
Don't leave it to chance and provide yourself every advantage.
Training Prep
A
2 Rounds Bear Crawl - x15 Yds 90/90 Hips Switch - x5 (Each Side) Deep Squat w/ Thoracic Rotation - x5 (Each Side) Band Pull-Apart - x15
B
Falling Starts
6 x 10
C
Rack Clean
3, 3, 3, 2, 2
D
Back Squat
1 x 6
E
Back Squat
6 x 3
F1
Glute Ham Raise
3 x 8
F2
DB Farmer's Carry
3 x 25
G
Echo Bike
8 x 0:10 @ 0:50
Conditioning
H
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
A1
Banded FacePull
3 x 15
A2
Neck Extension
3 x 0:20
A3
Neck Lateral Flexion Banded Iso Hold
3 x 0:15
B
Med Ball Rotational Throw
5 x 3
C
Bench Press
1 x 6
D
Bench Press
6 x 3
E1
Chest Supported Row Machine
3 x 10-12
E2
Seated DB Press
3 x 10-12
F1
Echo Bike
1 x 10:00
F2
D-Ball over Shoulder
1 x 2
Conditioning
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Training Prep
A
2 Rounds Banded Good Morning - x15 Glute Bridge March - x10 4 Way Dead Bug - x8 KB Swing - x15
B
Trap Bar Deadlift
1 x 6
C
Trap Bar Deadlift
6 x 3
D
Weighted Chin Ups
1 x 6-8
E
Weighted Chin Ups
2 x 6
F
Bulgarian Split Squat
3 x 8-10
G
Sled Sprint
6 x 1
Conditioning
H
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
A
Cardio
1 x 5:00
Conditioning
B
30 Min Cardiac Output
30 Minutes Cardiac Output Aim to keep your heart rate between 130-150 bpm (or a conversational pace) You can choose to perform this as a run, ruck, swim, bike, stairmaster, etc You can also perform multiple cardio modalities that equate to 30 minutes.
C1
Neck Extension Iso Hold
3 x 0:20
C2
Dead Hang (Pronated Grip)
3 x 0:45
C3
Plate Pinch Holds
3 x 0:30
D1
Couch Stretch
3 x 1:00
D2
90/90 Hip Switch
3 x 5
D3
Side Lying Thoracic Rotation
3 x 5
Modern Athlete
We coach 1,000+ athletes every day to become stronger, more powerful, and build a big cardio engine. We bring 10+ years of experience as a D1 wrestling strength and conditioning coach, along with coaches who are active BJJ athletes.
When you join a team you’re getting more than programming, you’re joining an online community.
Mat Monster (BJJ/Combat Sports)
Mat Monster (BJJ/Combat Sports)
Mat Monster (BJJ/Combat Sports)
