T Nation

The Bulletproof Athlete


#1

Welcome to my world of Grappling, Badassness, Strength, Speed & Power.

In this place nothing is normal - Body building & traditionel strength training doesn't exit

ONLY JIU JITSU AND PERFORMANCE MATTERS!

Quick reference:
Rank: Brown belt
Focus: No-GI
Greatest archivement: Won over a european 100kg brown belt champion at 82 kg
Weekly training schedule: 12+ hours of matt time, 2-3 strength & conditioning sessions.
Never lost a tournament, yet..

Current strength levels: 3RM, in KG's
Zercher squat: 115 kg
Pull ups: 35 kg
Dips: 50 kg
Power rows: 92 kg
Deadlift: 200 kg (2010) 180 kg (2014)
Pallof press: 45 kg
C2 rowing machine: 1050 watt generated in one pull
Benchpress: 105 kg

Strength goals: 3RM
Zercher squat: 150 kg
Pull ups: 50 kg
Dips: 75 kg
Power rows: 120 kg
Deadlift: 200 kg
Pallof press: More
C2: a lot mere!
Benchpress: Don't give a shit.

Updating log within a day or two.


#2

This will be my first log entry but before I begin, lets take a quick look at my program structure and the reasons behind it.

The program consists of four different categories. [1]Bulletproofing [2]Strength, Speed & power [3]Bodyweight & athletics [4]Competition readyness

Grappling is defined as a short burst power sport which means short movement bursts of near maximal velocity and this is what it's all about - Getting as strong and especially explosive as possible, within the confines of my weigth-class.

[1]All the heavy lifting[2], plyometrics[2] and hours upon hours of matt time takes a toll on the body and prehab is an absolute must. My approach on this is pretty simple, work on muscle imbalances and maintain good mobility in all joints.
Within the prehab kategory there is also Bulletproofing[1].
Bulletproofing is based on working across movement patterns, strengthening joints, ligaments and muscles by intergrating balance, mobility and strength in various ranges of motion through different positions or movement patterns.
Lowering the chances of injury is paramount!

[2]In the pursuit of Strength, Speed & power my weapon of choice is Contrast training. We use a lot of different techniques like verbal cues and hands on cuing for activation here. I use a Push, Pull, Posterior chain, Quad dominant, Core stabilizing, Core rotation, Anti rotation & Anti flexsion set up.

[3]With Bodyweight training we use our own weight as well as eachothers in a multitude of different exercises like regular push ups and air squats to partner planks and deadlifts. Bodyweight training translates very well to the matts because power output is switching towards stability and balance due to the unstable nature of the exercises. Being a movement athlete, quality of motion is key and the key to Quality motion comes from control.

[4]Competition readyness consists of time intervals between five & ten minutes. Each interval consists of at least two contrast exercises where the goal is to get as many quality explosive repetitions as possible. If in any given exercise the velocity of movement drastically diminishes, the set is terminated immediately and either the contrast exercise begins or taking a break maybe banging out a few more reps before switching.

There are also some general guideline like, never going to failure, never comprimise technique etc.

[1] BulletProofing in AFA

Warmup: 60 min sparring

A Towel Pull ups 5x3, 60-90s pause
1 x 23.75
1 x 23.75
1 x 23.75
1 x 25
1 x 26.25

B1 Towel kb goblet squat & Curls 3xmxax, 60-90s pause
1 x 12 kg x 20
1 x 16 kg x 15
1 x 20 kg x 12

B2 Partner elbow plank 3xmax, 60-90s pause
1 x bw + 60 kg x 35s
1 x bw + 60 kg x 35s
1 x bw + 105 kg x 25s

C1 Renegade rows 3xmax, 60-90s pause
1 x 10kg db's x 7 (14)
1 x 12.5 x 5 (10)
1 x 12.5 x 5 (10)

C2 Slosh pipe walking lunge & half kneeling military press 3xmax, 60-90s pause
1 x slosh pipe x 4 (8)
1 x slosh pipe x 6 (12)
1 x slosh pipe x 4 (8)

I'll be posting videos regulary, please feel free to comment on the good or bad.
They will be posted continuously in the first log entry.


#3

Hey, seems like an interesting log! I'm a beginner myself who eventually will be doing martial arts (have yet to decide which discipline I want to delve into) hence your log will be a great companion and model for comparison. Looking forward to your updates! :slightly_smiling:


#4

Thanks :slightly_smiling:
Feel free to drop by anytime!

Sunday 26.10.14

[1] Bulletproofing at AFA

Warmup: 2 hours of grappling

A Unstable fat grip deadlifts 5x3, 60-90s pause
1 x 20 kg + 12 kg kb's
1 x 20 kg + 12 kg kb's + 2.5
1 x 20 kg + 12 kg kb's + 3.75
1 x 20 kg + 12 kg kb's + 2.5
1 x 20 kg + 12 kg kb's
- Having kb's on the bar places a completely different demand on the grip & especially the core. Fun stuff!

B1 Kb towel windmills 2xmax, 60-90s pause
1 x 12 kg x 12
1 x 16 kg x 8

B2 Single kb overhead towel lunge 2xmax, 60-90s pause
1 x 12 kg x 24
1 x 16 kg x 16

C1 Bridge push ups 2xmax, 60-90s pause
1 x 14
1 x 12

C2 Uneven kb bridge press 2xmax, 60-90s pause
1 x 16 + 20 kg kb's x 18
1 x 16 + 24 kg kb's x 10

D Uneven deadlifts 3x3 each side, 60-90s pause
1 x 20 + 15
1 x 25 + 15
1 x 30 + 25

  • A month or two of this stuff and we will be going back to the eksplosive training again. Starting to look a bit forward to it!

#5

We've been prehabbing hard for about 2-3 months now and it seems like it's time to get back into the explosive training again, now that all the irritations around the body has disappeared

So we decided that today would be that day. I just wish we had decided ealier, much much ealier!
We knew, my training buddy & me, that our strength will deminish while prehabbing, it always does but not like this.

I guess I should have seen it coming though. I was diagnosed with IBS around the time we began prehabbing and it's been a complete life changeing disability. I can't east shit anymore and it's been a battle eating enough. A battle I'm quickly loosing! Just stepped off the weight and I'm down at 82kg compared to 88 back in juli. Guess my strength was hiding in those 6 kg's !
Anyways, I'll be trying to get back those lost kg's within the next couble months, but I guess it's going to be tough, not able to eat anything.

[2] Strength & explosive training at AFA

Dag 1: PC + Push

40 warmup

A1 Deadlift 5x3, 60s pause
1 x 140
1 x 140
1 x 140
1 x 140
1 x 140
- just shoot me.

A2 Exsplosive glute bridges, 5x3, 90s pause
5 x 3

B1 Decline bp, wide grip, 5x3, 60s pause
1 x 80
1 x 80
1 x 80
1 x 80
1 x 80

B2 Klap push ups, 5x3, 90s pause
5 x 3

Hand eye coordination: 10 min tennis ball throwing, long distance.

10 min stretching


#6

Friday 31.10.14

[2] Strength & explosive training at AFA

Day 2: Pull + Quad dominant

Warmup: 20 min mobility drills

A1 Towel pull ups 5x3, 60s pause
1 x 25
1 x 25
1 x 25
1 x 25
1 x 25

A2 Overhead sledge hammer slams 5x3/3, 90s pause
5 x 3/3

B1 Zercher squat 5x3, 60s pause
1 x 70
1 x 72.5
1 x 75
1 x 77.5
1 x 80

B2 Squat jumps 5x3, 90s pause
5 x bw

Hand eye coordination: 10 min tennis ball throwing, long distance


#7

Saturday 01.11.14

[2] Strength & explosive training at AFA

Day 3: Vp + core rotation

A1 Landmine press 5x5, 60-90s pause
1 x 15
1 x 17.5
1 x 18.75
1 x 20
1 x 22.5

A2 Sitting vertical medball throws, 5x10, 60s pause
5 x 3 kg mb

B1 Tornado ball rotations, 5x10s, 60s pause
5 x 10s

B2 rotational kneeling rope pulls, 5x3/3, 60s pause
1 x 20
1 x 20
1 x 20
1 x 25
1 x 25

Hand eye coordination: 2x5 min one eyed tennis ball throwing, mid range.


#8

Sunday 02.11.14

[2] Strength & explosive training at AFA

Day 4, Block 2: PC + Push

A1 Explosive glute bridges 5x3, 60s pause
5 x bw

A2 BB glute bridge 5x3, 30s pause
1 x 180
1 x 185
1 x 190
1 x 195
1 x 200

A3 Explosive glute bridges 5x3, 90s pause
5 x bw

B1 Unilateral mb wall throws 5x3/3, 60s pause
5 x 3 kg mb

B2 Unilateral db press 5x3, 30s pause
1 x 25
1 x 30
1 x 30
1 x 30
1 x 35

B3 Unilateral mb wall throws 5x3/3, 60s pause
5 x 3 kg mb

Hand eye coordination: 10 min tennis ball throwing, various ranges, long, mid, close.


#9

Been at it for a little over a week now and things are actually looking better than first anticipated. Yeah my strength has gone down more than I'd thought it would but it's quickly coming back again. I'd think I'll be back were I left off in 10-12 weeks or so.

Tuesday 04.11.14

[2] Strength & eksplosion at Fresh Fitness

Day 5, Block 2: Pull + Quad dominant

A1 VBC Bar 2 bar pulls 5x3, 30s pause
5 x bw

A2 Power rows 5x3 + F, 60s pause
1 x 77
1 x 77
1 x 77
1 x 77
1 x 77
F: 60kg x 31 reps

A3 VBC Bar 2 bar pulls 5x3, 120s pause
1 x bw
1 x bw
1 x bw
1 x bw + yellow & blue band
1 x bw + yellow & blue band

B1 Box squat jumps 5x3, 30s pause
5 x bw

B2 Zercher squat 5x3, 60s pause
1 x 72.5
1 x 75
1 x 77.5
1 x 80
1 x 82.5

B3 squat jumps 5x3, 120s pause
5 x bw


#10

Thursday 06.11.14

[2] Strength & eksplosion at AFA

Day 6, Block 3: PC + Push

A1 Eksplosive glute bridge / hip bumps 5x3, 30s pause
5 x bw

A2 Towel deadlift 5x3, 60s pause
1 x 120
1 x 120
1 x 120
1 x 120
1 x 120
- Hurt my left pinky finger at yesterdays grappling practice so going above 120 was to painfull. 120 is fine I guess, but I did 140 three weeks ago. My goal for now is 160.

A3 Eksplosive glute bridge / hip bumps 5x3, 90s pause
5 x bw

B1 Kneeling medball forward throws into push up position, without the push up 5x3, 30s pause
5 x 3kg mb

B2 Decline BB bench press 5x3, 60s pasue
1 x 80
1 x 82.5
1 x 85
1 x 87.5
1 x 80

B3 Kneeling medball forward throws into push up position, without the push up 5x3, 90s pause
5 x 3kg mb

I hurt my shoulder during practice some 8 years ago when we where doing doubles. My partner had me on his shoulder when he stepped on a pile of sweat and lost his balance. I landed on the top of my shoulder and that was it. Had 4 months on the sofa before I could begin to lift my arm above my head again. Even though I was back on the matts after 5 months, my shoulder never really felt the same, still doesn't.
On the mats I don't have any issues, regardless what I'm doing, but when I'm in the gym moving weights, it doesnt really matter what exercise I'm doing, It's there.
On that note, I hit some 105 kg's in the bp a few months ago which was a huge step for me, since I had never been above 80 due to the injury. hitting almost 90 today, felt pretty good, even though my shoulder is bitching about it atm.

Fuck you shulder!


#11

Saturday 08.11.14

[2] Strength & eksplosion at Fresh Fitness

Day 7: Pull + Anti rotation

A1 Overhead medball slams 5x3, 30s pause
5 x 2 kg mb

A2 Towel pull ups 5x3 + F, 30s pause
1 x 25
1 x 26.25
1 x 27.5
1 x 28.75
1 x 30 PR with towels
- Feeder: 12 x bw

A3 Overhead medball slams 5x3, 90s pause
5 x 2 kg mb

B Pallof press 3x10-12 a 2-3s hold, 90s pause
1 x 30 x 10
1 x 31.25 x 10
1 x 32.5 x 10

C Deep squat landmine russian twist 3x10-12, 90s pause
1 x BB x 12
1 x BB x 10
1 x BB + 5 kg x 10
- Nts: to the knees, not ankles!


#12

Tuesday 11.11.14

Had some ART done on my sub scapularis yesterday and had a immediate feeling of relaxation in and around the bad shoulder. Range of motion above the head seems to have been improved quite a bit and without pain! Did experience some irritation in the shoulder during todays pull ups. I guess my suscapularis might be overly tight, hopefully some more ART will help with that.

[2] Strength & eksplosion at Fresh Fitness

A1 Overhead medball slams 5x3, 30s pause
5 x 2 kg mb

A2 Towel pull ups 5x3, 30s pause
1 x 26.25
1 x 27.5
1 x 28.75
1 x 30
1 x 31.25 Towel PR

A3 Overhead medball slams 5x3, 90s pause
5 x 2 kg mb

B1 High box squat jumps 5x3, 30s pause
5 x bw

B2 BB Zercher squat 5x3, 30s pause
1 x 75
1 x 77.5
1 x 80
1 x 82.5
1 x 85

B3 squat jumps 5x3, 90s pause
5 x bw

Accessory:
Leg extensions 2 x 5-12
1 x 80 x 9
1 x 80 x 9


#13

Thursday 13.11.14

Woke up pretty early today and I was just fired up and ready to go. My training partner wasn't able to go train before 8pm though, so even though I've been doing other stuff throughout the day, I was just waiting for the time to pass so we could get to the gym and rock.

Ten minutes to eight he calls and cancels and I'm off to the gym by myself. Don't really mind though, I like training by my self. gives me a chance to bring music and crank it up.

Everything starts out great. Spend some 30-40 min warming up with mobility drills, dynamic stretching and generel warmup on the treadmill and as I get ready to deadlift, the staff is in the process of cleaning the mirros, bb's, db's, plates etc.

cleanliness is next to godliness, so I'm thinking cool you know. Well as it turns out it's anything but cool, it's fucking moronic! They had been using some kind of oil on the plates, bars, db's etc to make them real shiny. I spend 40 min total trying to wash my hands clean of that oil. Every fucking time I had to change the weight I had that shit all over my hands. used most of my liquid magnesium trying to cover the oil, since I wasn't able to get it off completely and that didn't help shit.

[2] Strength & eksplosion at Fresh

Day 9: PC + VP

A Fat grip deadlift 5x3, 90s pause
1 x 60
1 x 62.5
1 x 65
1 x 67.5
1 x 70

B Zercher deadlift 3x10, 90s pause
1 x 40
1 x 42.5
1 x 45

C1 Eksplosive glute bridge 5x3, 30s pause
5 x bw

C2 Towel deadlift 5x3, 30s pause
1 x 120
1 x 120
1 x 122.5
1 x 125
1 x 125

C3 Eksplosive glute bridge 5x3, 90s pause
5 x bw

D1 Half kneeling vertical mb throws 5x5, 30s pause
5 x 2 kg mb

D2 half kneeling landmine press 5x5, 30s pause
1 x 17.5
1 x 18.75
1 x 20
1 x 21.25
1 x 22.5

D3 Half kneeling vertical mb throws 5x5, 90s pause
5 x 2 kg mb


#14

Sunday 16.11.14

As we've been adding hours onto the mats the last month or so, we've begun to experience sparring related doms om a regular basis, which by it self isn't an issue.
It is however, an issue when there is also doms from the strength training!
Those two combined is a recipe for bad mobility and economy of motion.
A cocktail of poor matt performance!

I've had to look into a new set up which I tried out for the first time today.

Mental fortitude: Air restricted running
2 x 5 min x 13 kmt

Eksplosive strength: Bar 2 bar pull ups
25 x bw a 2,2,2,2,2,2,2,2,2,2,2,2,1

Mobility strength: KB Deck squat
1 x 16 kg kb x 15
1 x 20 kg kb x 15

Bulletproofing: BB Zercher deadlift
1 x 40 kg x 12
1 x 45 kg x 10

Conditioning: Battle ropes
double overhand x 1 min
- 10s work on the mon for 6 min.
- That completely killed me! I did go all out on every single wave though, which was pretty apparant on the wave height.

Prehab / rehab: ART - Sub scapularis activated External rotations with resistance
3 x 15 each arm

10 min stretching

My first impression is pretty positive. I'm hitting more important areas than the previous set up, it's faster to complete and more fun, which has it's own merit. More importantly though, I'm not expecting any serious doms, if any!

The old set up was build eksclusively on eksplosive strength development, which is an important aspect in the sport. This is unfortunately where the new set up falls short and even though I'm going to try and maintain what I have and add to that, I am expecting a decline in that strength quality.

The set up isn't complete or maybe it is. At this point I really don't know. There are so many qualities to harness in this sport and I'm beginning to think that going after them all is a fools eran.

At this point I'm thinking more about mobility, flexibility and movement quality and.. not getting doms, than pure strength and eksplosiveness.

I'll be testing this setup over the next weeks or months and if it fit the bill, well I guess I'll stick with it for some time.


#15

Like what you're doing man... So many "fighters" go in the gym and pump out bicep curls and think they're really training for their sport.

Idk if you have heard of it but there's this place called Gym Jones that trains a lot of fighters and mountain climbers... stuff where strength to bodyweight ratio really matters. It's a paid site. I myself am a limited member, but you should check out @bobbymaximus on instagram if you have that just to take a look they stuff they do. They really got it down over there.
Cheers!


#16

Thanks, appreciate it!
I think it depends on how serious people are about their respective combat sports. It's my experience that the more serious combat athletes do a lot of homework when it comes to S&C whereas the less serious people, don't. Their interest in the sport is limited and getting a beach ready body is at least as important as being able to perform better at their sport.

Yeah I think the name rings a bell. Wasn't gym jones behind the 300 movie conditioning ?


#17

Tuesday 18.11.14

Training in Fresh fitness

A Mental fortitude: Elevation mask running
1 x 5 min a 13.5 kmt
1 x 5 min a 13.0 kmt
- 5 min aktive restitution of 6 kmt walking

B Strength: Fat grip deadlift
Rest time: 60s
1 x 62.5
1 x 65
1 x 67.5
1 x 70
1 x 72.5

C Explosive strength: Klap push ups
50 x bw a 5 - 3 - 3 - 3 - 3 - 4 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 5
Tid: 10:40
- Didn't seem like 11 min while I was doing them, more like 8 or 9.

D Mobility strength: Kb Windmills
Rest time: 60s
1 x 16 kg x 10
1 x 16 kg x 10
1 x 16 kg x 10

E Bulletproofing: Elevated stif legged round back KB deadlift
Rest time: 60s
1 x 24 kg x 12
1 x 24 kg x 12
1 x 24 kg x 12

F Conditioning: Battle ropes m. Double overhand & alternating
Rest/Work: 10s work, 50s pause
10 rounds.
- Wearing elevation mask from start to finish

G Rehab/prehab: Wall plank slide
1 x 5
1 x 5
1 x 5

10 min stretching

2nd day on the new setup and I'm liking it, a lot!
Added a strength set to the structure today which I'l be using to target specific areas, primarely specific to the sport like:
Todays fat grip deadlifts for grip strength, towel pull ups for grip specific pulling power, neck harness for neck conditioning etc.

My former strength goals, which I stated at the begining of this log was intertwined with the wish of getting above 90 kg's as well.
The latter I have been persuing for several years but has always eluded me.
I feel like I have finally come to the conclusion and at terms with the fact that I'll properbly never reach that goal or my strength goals for that matter, as long as my primary focus is grappling.
It's a bit sad to be honest! I've been in the Iron game for almost 15 years and my best lifts are so sub par what they could have been, had I focused more on getting stronger instead of all the experimenting. Besides a lot of knowledge and know how, I have nothing to show for it.
I hope that knowledge will now serve me well as I begin this newest of journeys.

On the flip side, I do feel pretty fucking good to finally come to terms with my goals and letting go of that which I cannot accomplish.
I don't see it as a sign of failure, quite the opposite in fact!


#18

Thursday 20.11.14

Mental fortitude: Elevation mask running
1 x 5 min a 13.0 kmt - 1% incline
1 x 5 min a 13.0 kmt - 1.5 % incline
- 5 min aktive restitution of 6 kmt walking

Strength: Towel grip cable rows, 5x3
Rest time: 60s
1 x 68
1 x 69.25
1 x 70.5
1 x 71.25
1 x 73

Explosive strength: Box jumps
50 x Bw
- Video: https://www.youtube.com/watch?v=GNNU5tmr9WE
Note: This isn't Crossfit or some AFAP exercise. Took my time, making sure I only got quality jumps

Mobility strength: KB Deck pistols
Rest time: 60s
1 x 8kg kb x 6/12
1 x 12kg kb x 6/12
1 x 12kg kb x 6/12

Bulletproofing: 180 deadlit
Rest time: 60s
1 x 30 x 10
1 x 35 x 12
1 x 35 x 12
Video: https://www.youtube.com/watch?v=v0_x08eGS0o&list=UUnwU1uNQ1L7A9AHJQtKKb6g

Conditioning: Battle ropes, Circles
Rest/Work: 12s work, 48s pause
6 rounds.
- Wearing elevation mask from start to finish

Most coaches advocate against using air restriction during training because it lowers the athletes ability to perfrom, as he becomes hypoxic. Now I'm not disagreeing on that as long as we are talking from a power output point of view. But being able to exert force while having a full tank isn't quite the same as when you don't.
Using an Air restriction device duing training will absolutely lower your power ouput thus decresing the effeciency of that training. This will most likely result in sub par strength gains leaving you weak, fragile and prone for insults at the gym.
Luckely for me, I'm neither competing against the other gym members nor in strength events.

Being able to perform as close to 100% at 100% of the time is the goal here. Being able to pull a 1RM 500 lb deadlift on a full tank is impressive by any standard, but as fatigue and hypoxia sets in during a match, it will begin to decrease rapidly. Now that 1RM might be a lot lower than 500 lb because of the air restricted training, but as soon as that fatigue and hypoxia sets in, the athlete most conditioned under those circumstanced will be the one able to perform repeatedly at the highest % of that RM.

In any case there is also the often unrecognized aspect of breath control. Being able to control ones breathing under pressure will have a huge impact on performance and trains the athlete to better control his heart rate.

As you guys can see I posted two videos from yesterdays training and . Comments on anything from technique to video set up etc are welcome - always the student.


#19

Sunday 23.11.14

Training at Fresh fitness

Mental fortitude: Elevation mask running / Air restricted runnning
1 x 14kmt x 5 min
- My compulsion to puke inside the mask seems to be getting a bit better. My left ankle isn't though. Haven't had a decent run in, well a long long time due to the fact that I really, really, really.. really hate it.
Running is mind blowingly boring! So boring in fact that my mind begins to wander to mysterious places. It's like when victims of some horrible crime begin to make up a alternative reality in their mind to forget what happened. That's what I'm doing, I'm trying to dream my self away from that ungodly treadmill. Only one thing is worse than running and that's running outside. Nothing is worse than having to run back! The treadmill is at least stationary.

Strength: Neck harness
Rest time: 90s
1 x 10kg x 20
1 x 12.5 x 12
1 x 15 x 12
1 x 17.5 x 6
1 x 17.5 x 6

Explosive strength: Bar2bar pull ups, 25 reps
Rest time: N/A
1 x 2
1 x 2
1 x 2
1 x 2 x 2.5 kg
1 x 2 x 2.5 kg
1 x 2 x 3.75 kg
1 x 2 x 3.75 kg
1 x 2
1 x 2
1 x 2 x 5 kg
1 x 2 x 5 kg
1 x 1 x 10 kg
1 x 1
Total: 25

Mobility strength: Lateral kb squat
1 x 8kg kb x 10 / 20
1 x 12 x 16
1 x 16 x 12

Bulletproofing: Zercher BB deadlift
1 x 40 x 12
1 x 45 x 13

Conditioning: Air dyne bike w/ elevation mask
Work/rest ratio: 10 / 50
6 rounds
- First time I tried the Air dyne bike. Didn't think it would be as hard as it was. I have no words. I was complete toast afterwards.
- Mask had to come off during rest time!

20 min stretching.


#20

Wednesday 26.11.14

MF: Air restricted running
1 x 14 kmt x 0.5 incline x 5 min
- This is ain't Mc.Donalds and I ain't loving it! I was about to pass out around the 4 min mark due to continues foam coming out my mouth and being inhaled up my nose, resulting in unsteady breathing pattern.
I wanted to quit so bad, but I didn't and I'm pround of my self for not doing so and that's what this MF is all about, pushing that personal boundry of discomfort further and further away. Not looking forward to it next time though! Either the speed, incline or time has to be increased again and I was closing in, fast on my limit today!

Strength:
Primary: Fat grip cable row
Set/rep: 5x5
Rest time: 60s
1 x 77
1 x 78.25
1 x 79.5
1 x 80.75
1 x 82
Secondary: Landmine lunge pick up
Set/rep: 5x5 each side
Rest time: 60s btw full sets / 30s btw sides
1 x 20
1 x 21.25
1 x 21.25
1 x 22.5
1 x 22.5

Explosive strength: Klap push up
Set/rep: 50 x bw
Rest time: N/A
6 - 4 - 3 - 3 - 4 - 3 - 4 - 3 - 3 - 3 - 2 - 3 - 3 - 3 - 3

Mobility strength: KB Deck squat
Set/rep: 3 x 10 - 20
Rest time: 60s
1 x 20 x 15
1 x 20 x 15
1 x 16 x 10
- As deep a squat as humanly possible, holding that for 2-3 seconds, coming all the way back, knees almost on the ground, holding position for 2-3 seconds, coming back to previous squat for 2-3s before coming up

Bulletproofing: Skin the cat
Set/rep 15 x bw
Rest time: 20-60s btw reps
2 - 2 - 2 - 2 - 7 x 1
- Holding the end position for 2-3 seconds, stretching the shoulder girdle nice and good!

Prehab / rehab: Wall plank slide
Set/rep: 2 x 5-10
Rest time: N/A
- This is more taxing than the rest of the workout combined!

Usually I work out after grappling practice, not before. So I skipped the conditioning part today, don't want to burn out tonight!

Changed the structure a bit today with a secondary strength set. Not sure if I'm keeping it or not. My concern is that the total volume of exercises is getting to high and too taxing on my recovery. But I'm giving it shot.

I'm also thinking about adding a balance category to the structure, working on unilateral stuff or swizz ball exercises etc.
If so, I'm thining the ball would be the best choice since unilateral work could go under bulletproofing.
With that in mind, I have been doing a fair amount of googleling and youtube seaching on the subject. Can't find anything remotely progressive or systemized though. It's all just a bunch of random yahoo, nothing applicable to my need.
Any help on this would be appreciated!