ASCEND ONLINE; Grapple
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 ASCEND ONLINE - Grapple now, and become the grappler that you wouldn't want to fight!
A
Band Knee Extension
3 x 30
B
Box Step Down
3 x 30
C
Backward Sled Drag
1 x 100
D
Lying Leg Curl
3 x 30
E
Monster Walks
3 x 30
F
ATG Split Squat
3 x 20
G
Leg Extension
3 x 30
H
Single Leg Glute Bridge
3 x 30
I
Wall Sit
3 x 0:30
A1
Dead Bug
3 x 20
A2
Bird Dog
3 x 20
A3
Mcgill Side Plank Rotations
3 x 20
B1
Banded Good Morning
3 x 15
B2
Standing Hip Extension
3 x 24
B3
Suitcase March
3 x 40
C1
Dead Hang
3 x 1:00
C2
Child's Pose
3 x 1:00
C3
Elevated Pigeon Stretch
3 x 1:00 @ 2
D1
Seated Piriformis Stretch
1 x 1:00 @ 2
D2
Lacrosse Ball Piriformis/Glute Release
3 x 1:00 @ 2
D3
Seated Twist Glute Stretch
3 x 1:00 @ 2
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
Prep
A
Ascend Warm Up
General Warm Up. Pick 2-3 from each category to prep the system. Perform x10 reps of each exercise (if unilateral, x5 each side). BW Movements: Squats, Forward Lunge, Backward Lunge with OH Reach, Lateral Lunge, Cossack Squats; Mobility: Cat-Cow, Worlds Greatest Stretch, Hip 90-90, Squat & Twist; Activation: Bird-Dog, Push Up, SL Glute Bridge, Dead Bug; Energise: Squat Jump/Star Jump/Med Ball Throw/Med Ball Slam Tech Check: Any techniques that you need to go over before starting the session.
B
Hinge Pattern
6 x 5
C1
Cyclist Squat
1 x 6
C2
Incline DB Row
1 x 6
C3
Ab Wheel
1 x 6
Prep
A
Ascend Warm Up
General Warm Up. Pick 2-3 from each category to prep the system. Perform x10 reps of each exercise (if unilateral, x5 each side). BW Movements: Squats, Forward Lunge, Backward Lunge with OH Reach, Lateral Lunge, Cossack Squats; Mobility: Cat-Cow, Worlds Greatest Stretch, Hip 90-90, Squat & Twist; Activation: Bird-Dog, Push Up, SL Glute Bridge, Dead Bug; Energise: Squat Jump/Star Jump/Med Ball Throw/Med Ball Slam Tech Check: Any techniques that you need to go over before starting the session.
B
Pull Pattern
6 x 5
C1
DB Lateral Lunge
1 x 12
C2
Half Kneeling Pulldown
1 x 12
C3
DB Oblique Side Bend
1 x 12
A
Assault Bike
1, 8, 8, 8, 1 @ 3:00, 1:15, 1:30, 1:45, 3:00
A
Cardio
1, 10, 1 @ 3:00, 4:30, 3:00
Prep
A
Ascend Warm Up
General Warm Up. Pick 2-3 from each category to prep the system. Perform x10 reps of each exercise (if unilateral, x5 each side). BW Movements: Squats, Forward Lunge, Backward Lunge with OH Reach, Lateral Lunge, Cossack Squats; Mobility: Cat-Cow, Worlds Greatest Stretch, Hip 90-90, Squat & Twist; Activation: Bird-Dog, Push Up, SL Glute Bridge, Dead Bug; Energise: Squat Jump/Star Jump/Med Ball Throw/Med Ball Slam Tech Check: Any techniques that you need to go over before starting the session.
B1
Squat Pattern
6 x 5
B2
Push Pattern
6 x 5
C1
YTW
1 x 15
C2
KB Gorilla Row
1 x 12
C3
Plate Sit Up
1 x 6
D1
KB Front Rack Carry
5 x 20
D2
High Plank Shoulder Taps
4 x 20
E1
DB Bicep Curls
1 x 8
E2
Banded Overhead Tricep Extension
1 x 12
A
YFBJJ Post Workout Yoga Flow For Athletes (15min)
1 x 1
B
YFBJJ Beginner Flow (22min)
1 x 1
C
YFBJJ Chill Yoga Flow For Athletes (30min)
1 x 1
D
YFBJJ All Levels Flow (37min)
1 x 1
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.
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Paul S
BJJ Black Belt
Verified Athlete""No burnout and no over the top workouts. Just what works!""
Roman S
BJJ Black 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 Brown 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.
ASCEND ONLINE; Grapple
ASCEND ONLINE; Grapple
ASCEND ONLINE; Grapple
