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.