Submission Strength
ASCEND Performance
Jiu Jitsu, Strength & Conditioning, WrestlingThis programme has one purpose – to give grapplers a comprehensive, year-round programme to help you perform on the mats.
This programme will make you stronger, more powerful, better conditioned, and greatly reduce your injury risk.
It is also designed to be flexible, fitting perfectly around your grappling schedule.
Each week has 5 sessions; 2x "Priority" and 3x "Optional". The priority sessions cover the main bulk of the work, big bang for your buck exercises that will greatly improve your physical qualities. If you only have time for these two, you'll get what you need. The optional sessions give you a chance to do the extras; choose from Strength, Aerobic Conditioning or Anaerobic Conditioning. You can pick and choose according to what you need, or rotate them to get the best of all worlds.
Join Submission Strength now, and become the grappler that you wouldn't want to fight!
A1
Russian KB Swing
5 x 10
A2
Band Face Pull
5 x 15
A3
Plank Pull Through
5 x 10
B1
Box Squat
3 x 5
B2
Bench Neck Bridge
3 x 10
C1
Z-Press
5 x 6
C2
Three Point DB Row
12, 12, 10, 10, 8
C3
Half Kneeling Low-High Chop
5 x 10
D
Ab Wheel
3 x 5
E1
One Arm KB Front Squat
1 x 6
E2
Single KB Bent Over Row
1 x 8
E3
Side Plank Powell Raise
1 x 10 @ 5.51 kg
A1
KB Tactical Clean
5 x 10
A2
Tall Kneeling Halo
5 x 20
A3
Weighted Dead Bug
5 x 20
B1
Close Grip Bench Press
3 x 5
B2
Side Plank Switch
3 x 10
C1
Chin-Up
5 x 5
C2
Cossack Squat
5 x 10
C3
Lying Hip Raise
5 x 10
D1
KB Overhead Carry
5 x 20
D2
KB Front Rack Carry
5 x 20
D3
Farmers carry
5 x 20
A
Assault Bike
5 x 5 @ 0:10, 0:15, 0:20, 0:25, 0:30
A1
TRX Row
5 x 5
A2
Russian KB Swing
5 x 10
A3
High Plank Knee To Elbow
5 x 10
B1
Single KB Front Rack Split Squat
10 x 12
B2
Suitcase Carry
10 x 20
C1
DB Floor Press
5 x 6
C2
Close Grip Pulldown
8, 6, 6, 4, 4
C3
Weighted Plank Hold
30, 20, 10, 20, 30
D1
EZ Bar Curl
1 x 12
D2
Overhead Tricep Extension
1 x 15
A
Rowing
3 x 6 @ 1:00
A
Rotator Cuff Internal Rotation
3 x 30
B
Rotator Cuff External Rotation
3 x 30
C
Band Pull-Apart
1 x 50
D
90' Shoulder External Rotation
3 x 30
E
90' Shoulder Internal Rotation
3 x 30
F
Band Pull-Rotate-Press
1 x 30
G
Wall Slides (Serratus)
3 x 20
H
Swiss Ball Alphabet
3 x 20
I
Seated Scap Rows
3 x 15
J
Bottom Up KB Press
3 x 20
K
YTW
3 x 18
Rob Nitman
Rob is a UKSCA Accredited S&C Coach with a background in Professional Rugby Union and the Education sector in the UK. He is now co-owner of ASCEND Performance and spends his time working with athletes from various backgrounds, but mostly combat sports. He has worked with professional boxers, MMA fighters in Cage Warriors and BJJ competitors on Polaris & Grapplefest.
Take control of your performance! Join Submission Strength and become the physical grappler you don't want to fight!
Start My 7-Day Free Trial
Paul S
BJJ Black Belt
Verified Athlete""No burnout and no over the top workouts. Just what works!""
Roman S
BJJ Brown Belt
Verified Athlete""Testing, interesting to do whilst also challenging!""
Rob D
BJJ Purple Belt
Verified Athlete""I can feel every time I get to the gym that I'm putting in useful hours!"
Chris J
BJJ Purple Belt
Verified Athlete""Progressed from barely knowing how to deadlift and not being able to complete a chin up, to deadlifting 2x bodyweight and completing 90 unassisted chins per week!""
When you join a team you’re getting more than programming, you’re joining an online community.
Submission Strength
Submission Strength
Submission Strength
