Why #SUBMISSIONSHREDDED?

#SUMISSIONSHREDDED is a training program made for wrestlers, Brazilian Jiu Jitsu, and submission grappling athletes, made by a former high school wrestler, current BJJ and submission grappling athlete and life long lifter; Me. I have tried many sports, but my one love always came back to grappling focused combat sports. Through the seven plus years of training, I have utilized many different strength and conditioning programs to achieve different goals throughout my grappling career. I constructed this program based off of how I have prepared for the weight cut and conditioning training of my last two competitions earlier this year and had great success. My main goals and big focus for this program were to get stay strong, build on my conditioning, and have an easy weight cut where I can be the biggest strongest competitor in my weight class.

WHAT YOU WILL NEED:

To do this program, you will need a weightlifting belt, or a powerlifting belt, and a gym with the equipment necessary to do squats, bench presses, deadlifts, pull ups, dips, and plenty of dumbbells.

HOW DO I KNOW IF I SHOULD DO #SUBMISSIONSHREDDED?

Here are just a few questions for you: Do you pin most of your opponents in the first period? Do you lose the majority of your matches by points or pin in the third period? At the end of a match do you find yourself exhausted mounted and hanging on for dear life? If you answered YES to any of these questions, then this program is for you. The focus of this program is to build your aerobic and anaerobic capacity to push the pace of a match, as well as serve as a way to train to cut weight if need be.

CAN I USE THIS PROGRAM TO CUT WEIGHT?

Yes! There will be two versions available, one for straight conditioning, and one for conditioning with a weight cut bias.

WILL I LOSE THE STRENGTH GAINS I MADE FROM #SUBMISSIONSTRONG?

No! This program is still rooted in strength. This program will have you lifting heavy to maintain the strength you’ve worked so hard to obtain, but will help you become a better athlete through the development of your conditioning.

IS THIS PROGRAM JUST FOR BJJ/SUBMISSION GRAPPLING ATHLETES?

No it is not. This is an inclusive strength program designed for ALL grappling athletes. Wrestlers in competing in both collegiate, freestyle, and greco, as well as traditional Brazilian Jiu Jitsu practitioners, and the No-Gi submission grappling crowd. The athletic demands of all these grappling sports are relatively the same despite different techniques and rule sets.

CAN I DO THIS PROGRAM WHILE IN SEASON?

There are going to be two version of #SUBMISSIONSHREDDED. One for the off season, and a slightly different one meant for in season training that includes a weight cut

WHAT IF I’M A BEGINNER AND HAVE NEVER LIFTED BEFORE?

This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into sport specific strength and conditioning, you can choose the scaled version of the workouts.

#SUBMISSIONSHREDDED PRICING:

#SUBMISISONSHREDDED

Program Payment Plan Price Description
#SUBMISISONSHREDDED One Time

$260

Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED Month-to-Month

$95

Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED (Personalized Programming) One Time

$300

Full acess to all 12 weeks of #SUBMISSIONSHREDDED tailored specifically to your athletic needs and resources, and bodytype, customized nutrition plan, private Facebook group, live Q&A’s, daily checkins and weekly FaceTime calls.

If you’re interested in #SUBMISSIONSHREDDED, fill out the fields below to sign up for the newsletter!

 

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3 Days Before Weigh In From GrapplingX Elk Grove 2017
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Why #COLLEGECUTS?

#COLLEGECUTS is a training program created for college students who are struggling to balance the responsibilities of being student and living a healthy lifestyle. I was not originally thinking of creating this program, but after several people asking me about a program for college students with goals of leaning out/losing that freshman 15, it came time to create #COLLEGECUTS! I am college student myself and have had to learn how to balance being full time student, while having three jobs, and finding time to train for a bodybuilding show, and jiu jitsu tournaments. It was not easy, but it was doable, just like how it’s going to be doable for you! I have been training since I was in seventh grade. At the time, I did not understand how people did not have time to be healthy and workout. It wasn’t until I reached college, I realized the balancing act many young adults go through while being in school. Health is often left at the bottom of the priorities list. We are young now, our bodies bounce back like nothing else, although that time will end. If we don’t make the right decisions now, we will pay ten fold in the future when our health leaves us.

WHAT YOU WILL NEED?

You will need access to a gym, or at least some workout equipment. Honestly, any gym will do. It doesn’t need to be anything fancy as long as it has a squat rack, dumbbells, barbells, and a few machines/access to resistance bands of varying resistance. Most college campuses have rec centers you can join and train at during certain hours. You will also need some solid training shoes. This program is not for someone who is going to train in their slippers.

HOW DO I KNOW IF I SHOULD DO #COLLEGECUTS?

Here are a few questions for you: Once high school athletics were over, did you let yourself go a little bit and gain some “Freshman 15”? Are you someone who has never really led an active or healthy lifestyle and are looking for somewhere to start? Do you just want to stay lean throughout the semester now that summer has ended? If you answered YES to any of these, then this program is for you. The focus of this program is to help you get healthy and lose body fat.

WHAT IF I DON’T HAVE TIME TO WORKOUT?

You never have time. You must make the time. Not having time to train is a lazy excuse. Trust me, if you are focused and getting after it, training hard, you will be out of the gym in an roughly an hour. Get in the gym. Train. Leave. No texting, checking Instagram, working on homework, or socializing by the water fountain allowed.

WHAT IF I’M A BEGINNER AND HAVE NEVER LIFTED BEFORE?

This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into exercise and working out, you can choose the scaled version of the workouts.

#COLLEGECUTS PRICING

#COLLEGECUTS

Program Payment Plan Price Description
#COLLEGECUTS

 

One Time

$260 (Best Vale)

Full access to all 12 weeks of #COLLEGECUTS, private Facebook group, live Q&A’s, weekly check ins and monthly FaceTime calls.
#COLLEGECUTS Month-to-Month

$95

Full access to all 12 weeks of #COLLEGECUTS, private Facebook group, live Q&A’s, weekly check ins and monthly FaceTime calls.

If you are ready to make a change and get #COLLEGECUTS, fill out of the fields below and sign up for the newsletter!

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Ladies 30 Minute Workouts (No equipment needed!)

Overview:

These workouts are not just for women, but really for anyone who is crunched for time and cant make it to the gym that day and needs a quick little something to get the blood moving. You can use these as a stepping stone to work up to some of the more advanced training programs, or if you’re a seasoned gym rat these are good for travel or if your in a time crunch. Each workout can be completed in about 30 minutes and do not require any extra equipment. It includes a warm up and full workout. Go through these work outs for about 3-4 weeks and then switch it up.

 

Day 1:

Warm Up:

2 Rounds:

1 min of slow air squats

1 min of lunges

1 min of sit ups

1 min of inchworms

 

Workout:

10 Rounds: (20 mins total)

1 min push ups

1 min plank hold

 

Day 2:

Warm up:

10 minute light jog

Workout:

20 rounds: 10 mins total

30 sec all out sprint/ 30 fast walk

Cool Down:

10 minute walk to shake the legs out.

Day 3:

3-5 Rounds:

25 crunches

10-15 V-ups

25 reverse crunches

30 seconds superman hold

Day 4:

Warm Up:

2 Rounds:

10 inchworms

20 lunge steps

30 air squats

20 lunge steps

10 inchworms

Workout: “21”

7 min: Max air squats

7 min: Max Push ups

7 min: Max Burpees

Cool down:

Spend about 5-10 minutes doing some stretching and mobility

Day 5:

3-5 Rounds:

30 bicycle crunches (60 total)

30 Roman Chairs

10-20 Straight  Leg Raises

30 Oblique Crunches each side

1 min Hollow Body Hold