3 Things Wrestlers Should Do In Their Pre-Season

Labor day weekend is now officially behind us, and the heat waves and summer tournaments are over. Now is the calm between being in the off season, and being deep into the weekly dual meets, tournaments, cold winter and all. As a wrestler, you are the only one responsible for your losses the previous season. There is no one else to blame, but you. As a wrestler, you can not claim credit for any of your wins. Each of your wins last season came from the many contributions both your training partners and coaches invested in you. Although, during the off season, what you do to get better is entirely your responsibility. The summer months are what really separate the JV and Varsity line ups, the divisional competitors, and state placers. During the summer, a wrestler makes a conscious choice whether they want to crush the competition next season or not. They make a choice between being a glutton at every backyard BBQ and hardly gets a wink of sleep, and those who focus on getting stronger, refining technique, and keeping their nutrition in check. What YOU decided to do this summer is what has put you in the position you are in now. It is now the week after Labor Day weekend, back in school, and time to start up pre season training. Here are three things every wrestler who is serious about becoming the best wrestler they can be should be doing right now in this precious preseason.

  1. Keep Getting STRONG.

If you are one of those wrestlers who chose to take advantage of the off season, you most likely spent most of the summer training hard to build a firm foundation of strength to take into next season. Now that it is the pre-season, do not stop now! You still have at least three months before your first tournament. That’s 2 months at the very least to keep lifting heavy and getting as strong as can be. You might have to make sacrifices like skipping weekend parties and late nights to be a good student, and lift for wrestling. You can’t stop now, because there is still work to be done. You do not want to throw away that strength you worked so hard for over the summer. With that being said, now is the time to introduce a little conditioning. Finish out your workouts with some sprint intervals on the track, or sled drags and pushes. You do not need to run a marathon, but something short, fast to start building your engine. A future article will discuss different conditioning finishers for pre-season training. Here is one of the simplest finishers: 20 minutes total of 30s all out sprints, followed by 30s of rest. If you have never done this on a rowing machine, give that a try. You will find what you’re made of on that rower.

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If you have not been training this summer to get strong, now is the time to start. Start squatting, deadlifting, and pressing. If you need to know why strength is important to sport and how to perform each lift, refer to last week’s article here. There is a famous saying, “On a hot summer day with no shade, the best time to plant a tree was 20 years ago. The next best time to plant a tree is right now.” You should have started doing some sort of structured strength training two weeks after your last match. If you did not, then you better get to the gym and start now.

2) Dial in Your Nutrition:

School has started which means there are no more summer BBQ’s, swim parties, late night hang outs or kickbacks. Now is the time to get your nutrition straight. You want to have your diet locked in BEFORE season starts. Trying to adjust your diet, finding out what foods your body responds well too, and trying to develop new eating habits to make weight in season is very hard. Get your food straight now. It will only make you a better athlete. If you have never seriously eaten clean before. Start with these two simple rules: 1) If it comes from the ground or has a mom, it’s probably good for you. 2) If it has more than three ingredients, it is probably bad for you. Simple as that. Not only will you perform better as an athlete, you will gradually begin to lose excess body fat gained in the summer, thus giving you a better idea of what weight class you can be most competitive in. Learning to properly fuel your body for optimal performance should be done before you begin training for optimal performance.

 

3) TAKE EVERY CHANCE YOU CAN GET.

For some wrestling programs, not all preseason practices are mandatory. You have to chose to show up to practice. If you are in the middle of football season and/or have commitment to another sport that’s a different story. Although, if you are serious wrestler, you better show up. It’s no secret that the wrestlers who have been to more practices, drilled more tilts, taken more shots, and finished more takedowns at practice are going to out perform you every time. Put in extra work every chance you get. If there’s no practice on Saturday, invite a team mate over, move the couch and coffee table and drill tilts for an hour on the carpet. If there is no one who wants to drill for an hour on a Saturday, move the couch and coffee table and drill your stand up escapes. Getting in 100 perfect reps doesn’t take longer than 10 minutes. Instead of laying on the couch watching TV, watch your matches from last season and take notes (I started doing this when I was a sophomore in high school. Hands down one of the best things I did to become a better wrestler. I still do it to this day with all my jiu jitsu matches.)

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I apply this principle in my own jiu jitsu training. All summer I would find someone who would want to show up an hour early to drill transitions and submissions. I usually stay after class to get an extra 30 minutes of live rolls in. When no one wants to get to jiu jitsu early, I go over to my old wrestling team and wrestle with them for an hour before I go to jiu jitsu. On Sundays I drive 30 minutes across town to another jiu jitsu school and get in an hour of live rolling. My game has improved drastically, because of the extra steps I take each week to become better. My next competition is in 46 days and I want to be prepared as I can be. I will take every chance I get to become better. You have 3 months. Get after it.

These are the three things you should be doing right now during this precious preseason. If you are not, start NOW. Not tomorrow, or Monday. TODAY. Begin to build discipline and take advantage of opportunities to become a better wrestler. Next season is a reflection of the work you put in during the offseason and preseason. Get strong, eat clean, and wrestle.

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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

Why #SUBMISSIONSTRONG?

#SUMISSIONSTRONG 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 prepared for my last two competitions earlier this year and had great success. My main goals and big focus for this program were to get crazy strong, keep most of my conditioning, and not get too big to the point where I wouldn’t make weight. In this program you can expect to get big, strong, all while still being able to make weight.

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 SUBMISSION STRONG?

Some question for you: Do you lose most of your matches by pin? Do you have a hard time escaping from mount? Do you have a hard time finishing takedowns or maintaining position? If your answer is YES to any of these questions. Then YES this program is for you! Strength is essential to finishing pins, as well as not being pinned. Someone can be a better wrestler than you technically and expose your back for some near fall points, but if you are strong enough to defend and keep moving, chances are you can get back to your belly and stay in the match. Of course we never want to even get in the situation in the first place.

Being a stronger wrestler will allow you to fight harder for advantageous positions and stay on the offensive. Strength in crucial to finishing a takedown. You can have the most amazing takedown technique, but if you are unable to produce the force behind it, forget about it. For you BJJ and submission grappling guys, if you can’t finish a takedown, you can’t engage fight. Even if you’re someone who plays a heavy guard game, you need the strength to hold your opponent in position and control his/her body.

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 #SUBMISSIONSTRONG. One for the off season, and a slightly different one meant for in season training.

I DON’T WANT TO GROW OUT OF MY WEIGHT CLASS. CAN I STILL DO THIS PROGRAM?

Of course you can! Through proper nutrition and training, you can still get crazy strong without having to grow out of your weight class. Although, this program is best used for someone who is already small for their weight class and is looking to get stronger for that weight class.

CAN I USE THIS PROGRAM TO CUT WEIGHT?

You can, but it wouldn’t help you cut weight at all. If you are looking for a program that is for a weight cut and /or conditioning, peep #SUBMISSIONSHREDDED.

WILL I LOSE THE CONDITIONING I

GAINED FROM #SUBMISSIONSHREDDED?

If you follow the workout program, stick to the nutrition guide, and recover well, you shouldn’t lose any conditioning. That goes to say you might not necessarily PR your mile time, but are you trying to run fast or get strong to win matches?

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.

#SUBMISSIONSTRONG PRICING:

#SUBMISISONSTRONG
Program Payment Plan Price Description
#SUBMISISONSTRONG One Time

$260 (Best Value)

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

$95

Full access to all 12 weeks of #SUBMISSIONSTRONG, private Facebook group, live Q&A’s, weekly check-ins and monthly FaceTime calls.
#SUBMISISONSTRONG (Personalized Programming) One Time

$300

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

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

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Ab Training 101: Training for Performance

Here it is guys! The last article on ab training. At least for now. If you haven’t read the first two articles on ab training, I suggest you click here to catch up. In the first two articles we introduced the muscles that are involved in the construction and movement of the abdomen. Following up on that article we discussed how one can train the abs for aesthetic purposes. Training, toning, and developing the abdominals in specific ways to create that tapered, “6-pack” look. The last article will only focus on how you can train your abdominals and midsection to optimize performance.

The midsection of the body is one of the most important pieces of our anatomy. It holds the majority of our vital organs, and houses some of the largest muscle groups in the body. The spine also runs through our midsection. The spine is a very important piece of the human anatomy. Not only does it protect our spinal cord, but it keeps us from being a flimsy sack of blood, muscle, and organs. The muscles surrounding the spine play very important roles in sport and everyday activities. They brace the spine under load as well as assist in the spine in rotation, global flexion, and global extension.

It is important when training the midsection for sport, you train all ranges of motion and angles. Only training your midsection with farmer walks at your sides could lead to a weak overhead position. A weak overhead position often means an over extended lower back in pressing exercises and hanging exercises. An overextended lower back means sapped energy and power potential and an increased risk to injury. Train the midsection in both the anterior and posterior sides, as well as the lateral sides as well. Change it up! Make it weird. Carry a heavy dumbbell in one hand, and a light kettlebell in the other. Walk like that for 50ft., then switch. You want your midsection to be strong in all areas, thus being able to brace the spine and move in all areas, because in most sports very rarely does our body move in perfectly straight lines with slow, progressive increases in loads.

Some of my favorite exercises for midline performance are farmer walks, 1 armed farmer walks and carries, heavy barbell compound lifts, and occasionally rotational ab exercises. These all help in training the midsection as a whole and in sections.

Take a look at these sample workouts and see how they encompass all areas and sides of the midsection.

Midline Stability Workout 1:

5 Rounds:

100ft. Farmer Walk

100ft. 1 Arm Overhead Carry (Each Arm)

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Farmer Walks with Strongman Axles (Sub with DB’s/KB’s)
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1 Arm Overhead DB/KB Carry

This first one is a simple one I picked up from world record power lifter and weightlifting coach, Travis Mash. It is a simple workout that address both stability in upright positions in movement as well as overhead stability in movement. Perform this workout during a deload week or on a active recovery day. These carry exercises, when loaded appropriately, don’t beat you up as bad as would a deadlift or another heavy compound movement that requires a lot of midline stability and bracing.

Midline Stability Workout (Wrestling):

5 Rounds:

100ft. Zercher Walk

5 Turkish Get Ups

100ft. Front Rack Walk

5 Turkish Get Ups

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Barbell Zercher Walk
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The Turkish Get Up
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KB Front Rack Walk (Barbells and DB’s can also be used)

This is a great wrestling workout that will not only develop your midsection and ability to brace properly, but also increase endurance in shoulder stability when moving in awkward positions underload. The Zercher position for all grapplers. It forces you to hold the barbell essentially with two underhooks which any grappler knows is a staple position in grappling sports. Turkish get ups are another great exercise for learning how to support a load over head while moving. The transfer it has to wrestling is huge. Even though you might never find that exact position in a wrestling/ jiu jitsu match, you have to constantly find a way to get back to your feet if you are underneath someone with a devastating and heavy top game. Front rack walks are brutal. If you’ve never done them before, start light and start slow at first. To walk in a front rack position means you have to keep your chest up and elbows high, and not letting the weight pull your chest down and your back rounded over. In a match, when you are tired at the start of the third period, you need to be able to keep your head and your chest up and not get easily broken down. If you are a wrestler or jiu jitsu athlete who gets snapped down and put into the front head position, this is an exercise for you.

Midline Stability Workout (Bodyweight):

5 Rounds:

30 Hollow Body Rocks

30 Superman Rocks

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Hollow Body Rock
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Superman Rock

If you do not have access to any weights to do midline stability work, you can always throw this simple body weight superset at the end of your workout. The hollow body position is a very common position from gymnastics that will help with your pull up mechanics, shoulder stability/overhead position. Superman rocks help isolate the glutes and the erectors of the spine which for many athletes can go severely underdeveloped. So many people focus on training the muscles that they can see. Arms, chest, the front of the shoulders, and in most cases the rectus abdominus or what most people consider, “abs”. Superman rocks help strength the erectors and glutes which work together with the transverse abdominus to stabilize the spine.

Depending on what your goals are and what kind of athlete you are, throw these midline stability workouts in on your active recovery day or at the end of a workout once or twice a week. If you train your midsection in this fashion consistently you will find that your main lifts will improve, you won’t fall out of your wrestling stance at the start of the second period, and overall lowerback health will improve. Feel free to email me at settlagesac@gmail.com if you have questions on any aspect of ab training.

Josh

Preseason Wrestling Conditioning Workouts (2.0)

This is a 4 week trainer. You will perform these workouts for 4 weeks and then change up the workouts to keep the body guessing.

 

Monday: Tuesday: Wednesday: Thursday:
a. Zercher Squat: Heavy set of 3 a. 3 rounds: 2 min rest b/w rounds. Try to beat your score each round. a. Recovery a. KB/DB Front Squat: 3×8
b. Superset 6 min AMRAP 20-30 mins of light cardio work. Run, Rower, Bike, etc. b. 1 arm KB/DB Strict Press: 3×5
c. Superset: Min. 1: Max squat jumps c. Superset:
Rear Leg Elevated Split Squat: 3×10-12 reps each leg Min. 2: Max DB Clean & Press (light weight, go for reps) Rope Climbs/Towel Pull Ups: 3×2-4 ascents/3×12-15
Box Jumps: 3×8 Min 3: Max Handstand Push Ups or Push Ups Man Makers: 3×10
d. Superset: Min. 4: Max Overhead Plate Hold Lunge Steps or Jumping Lunges d. Superset:
Glute Bridges/GHR: 4×10-20 reps Min. 5: Max Pull Ups Pick 1 Bicep exercise: 4×20
Toes to Bar: 4×10-20 reps Min. 6: Max Burpees Pick 1 Tricep Exercise: 4×20
f. 400m lunges
Friday: Saturday: Sunday: (optional)
a. Sled Sprints or Row: “Angie” a. Mobility
10 Rounds: 1:1 Work/Rest Ratio For time: b. Abs.
100 Pull Ups c. Light cardio
100 Push Ups
100 Sit Ups
100 Air Squats

Preseason Wrestling Conditioning Workouts 1.0

This is an 8 week training block that emphasizes a increase in overall strength. A good program to follow during the summer between collegiate wrestling seasons.

Week 1 Week 1
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 2 Week 2
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 3 Week 3
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 4 Week 4
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 5:Take a rest week if needed to recover and relax. Spend time lifting lighter weights, and mobilizing. Rest is important and shouldn’t be over looked.
Week 6 Week 6
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 7 Week 7
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 8 Week 8
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 9 Week 9
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches