The Killbox - A submission wrestlers road to explosive power

Training Logs
,
121

Usually use my phone to write a draft directly into the log here while at the gym but I dropped a plate on it last week and it’s been having a tough time since. As such I lost both drafts for the last two sessions so this will be week 2 day 2 of phase 2

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher Split Squat Good morning 4x5 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 50 @ RPE 6-6.5 (LFI)
2: 50 @ RPE 6-6.5 (RFI)
3: 60 @ RPE 6.5-7 (LFI)
4: 60 @ RPE 6.5-7 (RFI)
5: 65 @ RPE 7-7.5 (LFI)
6: 65 @ RPE 7-7.5 (RFI)
7 & 8: 70 @ technique breakdown - to heavy. to tired.

A2 Band TKE 4x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Yellow band @ RPE 5-5.5
2: Yellow band @ RPE 5-5.5
3: Yellow band @ RPE 5-5.5
4: Thich black band @ RPE 10 - to much resistance

Tall kneeling landmine press: 3x20+ @ RPE 8, 2,0,X, 60s rest
Work sets:
1: BB x 27 @ RPE 7.5-8
2: BB x 24 @ RPE 8-8.5
3: BB x 18 @ RPE 7-7.5

Chest supported db rows 5x6 @ RPE 8, 2,1,X,4 60s rest
Work sets:
1: 26 @ RPE 6-6.5
2: 28 @ RPE 6.5-7
3: 28 @ RPE 6.5-7
4: 30 @ RPE 8-8.5
5: 30 @ RPE 8-8.5

B1 Wide grip pull down to chest, rhomboid focus 3x6 @ RPE 8, 2,2,X,2, 60s rest
Work sets:
1: 47 @ RPE 5-5.5
2: 57 @ RPE 6.5-7
3: 57 @ RPE 6.5-7

C2 Prone Swimmer 3x10 @ RPE 7, Tempo Fluent, 2 min rest
Work sets:
1: 2kg @ RPE 10
2: 1kg @ RPE 9-9.5
3: 1kg @ RPE 9-9.5

Anti-rotation cable press punch 3x10 each way @ RPE 8, 2,2,2,2
Works sets:
1: 25 @ RPE 6.5-7
2: 25 @ RPE 7-7.5
3: 25 @ RPE 7-7.5

Ez bar band preacher curl 4x6 @ RPE 8, 2,2,X,2, 3 min rest
Work sets:
1: 15 + bar + black band @ RPE 6.5-7
2: 17.5 + bar + black band @ RPE 6.5-7
3: 20 + bar + black band @ RPE 10
4: 10 + bar + black band + 30lbs other band @ RPE 75-8

Neck harness extensions 3x15 @ RPE 8, 3 min rest
Work sets:
1: 10 @ RPE 6-6.5
2: 10 @ RPE 6-6.5
3: 10 @ RPE 8.5-9

122

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1 RFE zercher split squat: 4x5 @ RPE 9, 2,1,X, 60s rest
Work sets:
1: (LFL) 30 @ RPE 6.5-7
1: (RFL) 30 @ RPE 6.5-7
2: (LFL) 35 @ RPE 7-7.5
2: (RFL) 35 @ RPE 7-7.5
3: (LFL) 35 @ RPE 7-7.5
3: (RDL) 35 @ RPE 7-7.5
4: (LFL) 35 @ RPE 7-7.5
4: (RFL) 35 @ RPE 7-7.5
Left lead leg/Right lead leg
Injured my right glute med some years ago which left it unable to fire correctly. As such stabilization isnt as good when right leg is leading which in turn dictates the weight.

A2 Swizz ball hamstring Curls: 4x12 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.6-5
3: Bw @ RPE 6.6-5
4: Bw @ RPE 6.6-5

B1 Offset BB floor press: 6x5 @ RPE 9, 2,1,X, 60s rest
Work sets: base weight 60kg
1: (OL) 62.5 @ RPE 6.5-7
2: (OR) 62.5 @ RPE 6.5-7
3: (OL) 63.75 @ RPE 6.5-7
4: (OR) 63.75 @ RPE 6.5-7
5: (OL) 65 @ RPE 7-7.5
6: (OR) 65 @ RPE 7-7.5
Off left/off right

B2 Neutral grip BB inverted scap focused rows 3x10 reps @ RPE 7, 2,2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 6.5-7
2: Bw @ RPE 6.5-7
3: Bw @ EPE 6.57

C1 DB seal rows scap focused 5x6 @ RPE 9, 2,1,X,4, 60s rest - 2x6 @ RPE 9 non scap focus
Work sets:
1: 20 @ RPE 5.5-6
2: 20 @ RPE 5.5-6
3: 22 @ RPE 6.5-7
4: 22 @ RPE 6.5-7
5: 24 @ RPE 7-7.5
6: 28 @ RPE 7.5-8
7: 30 @ RPE 10

C2 Weighted Y,T’s 3x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1:
2:
3:
Not a single bench available so skipped it.

Seated neck harness extensions 3x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 6-6.5
2: 10 @ RPE 7-7.5
3: 10 @ RPE 7.5-8

D1 unilateral preacher pronated band curls 2x20+ @ RPE 10, 60s rest
Work sets:
1: Black band x 24 @ RPE 10
2: black band x 30 @ RPE 10

D2 unilateral preacher supinated band curls 2x10+ @ RPE 10, 60s rest
Work sets:
1: black band x 40 @ RPE 10
2: Black band x 40 @ RPE 10

Session RPE: 6

123

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 3
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1 Split Stance Trap Bar Deadlift: 4x5 @ RPE 10, 2,0,X, 60s rest
Work sets:
1: (RFL) 125 @ RPE 6.5-7
2: (LFL) 125 @ RPE 6.5-7
3: (RFL) 130 @ RPE 6.5-7
4: (LFL) 130 @ RPE 6.5-7

A2 Banded Clamshell: 4x8 @ RPE 7, 2,1,1, 2 min rest
Work sets:
1: glute band @ RPE 6.5-7
2: glute band @ RPE 6.5-7
3: glute band @ RPE 6.5-7
4: glute band @ RPE 6.5-7

B1 BB floor bridge press 4x6 @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 72.5 @ RPE 6.5-7
2: 72.5 @ RPE 6.5-7
3: 75 @ RPE 7-7.5
4: 77.5 @ RPE 7-7.5

B2 seated 45 Degree Weighted Scarecrow press 4x8 @ RPE 7, 2,1,2, 2 min rest
Work sets:
1: 3kg @ RPE 6.5-7
2: 3kg @ RPE 6.5-7
3: 3kg @ RPE 7.5-8
4: 3kg @ RPE 9.5-10

C1 Low Cable band row: 5x6 @ RPE 8, 2,2,X, 60s rest
Work sets:
1: 57 @ RPE 5.5-6
2: 57 @ RPE 5.5-6
3: 60 @ RPE 6-6.5
4: 63 @ RPE 6.5-7
5: 65 @ RPE 6.5-7

C2 neutral grip Scap pull up: 5x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 4.5-5
2: 5kg @ RPE 4.5-5
3: 10kg @ RPE 5-5.5
4: 15kg @ RPE 5.5-6
5: 20kg @ RPE

E unilateral band cable curls 4x8 @ RPE 8, 1,1,1,2, 3 min rest
Work sets:
1: 10kg + 40lb band @ RPE 6.5-7
2: 12.5 + 40lb band @ RPE 8-8.5
3: 10 + 50lb band @ RPE 7.5-8
4: 12.5 + 50lb band @ RPE 9-9.5

F Band curls 2x8 @ RPE 8
Work sets:
1: 50,40,30,20 lb bands @ RPE 9.5-10
2: 50,40,30,20 lb bands @ RPE 9.5-10

Supinated unilateral band wrist curls 2x20+w/1s iso hold @ RPE 8, 3 min rest
Work sets:
1: 50lb band x 20 @ RPE 7.5-8
2: 50lb band x 25 @ RPE 9-9.5

Pronated unilateral band wrist curls 2x20+ w/1s iso hold @ RPE 8, 3 min rest
Work sets:
1: 50lb band x 20 @ RPE 8-8.5
2: 50lb band x 22 @ RPE 8.5-9

10 min run @ 10 kmh

Session RPE: 6

124

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 3
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher Split Squat Good morning 3x5 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 50 @ RPE 6-6.5 (LFI)
2: 50 @ RPE 6-6.5 (RFI)
3: 60 @ RPE 6.5-7 (LFI)
4: 60 @ RPE 6.5-7 (RFI)
5: 65 @ RPE 7-7.5 (LFI)

6: 65 @ RPE 7-7.5 (RFI)

A2 Band TKE 4x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Yellow band @ RPE 5-5.5
2: Yellow band @ RPE 5-5.5
3: Yellow band @ RPE 5-5.5
4: Thich black band @ RPE 10 - to much resistance

Tall kneeling landmine press: 3x20+ @ RPE 8, 2,0,X, 60s rest
Work sets:
1: BB x 27 @ RPE 7.5-8
2: BB x 24 @ RPE 8-8.5
3: BB x 18 @ RPE 7-7.5

DB seal row / Chest supported db rows 5x6 @ RPE 8, 2,1,X,4 60s rest
Work sets:
1: 24 @ RPE 6.5-7
2: 24 @ RPE 6.5-7
3: 24 @ RPE 6.5-7
4: 26 @ RPE 8-8.5
5: 28 @ RPE 8-8.5

B1 Wide grip pull down to chest, rhomboid focus 3x6 @ RPE 8, 2,2,X,4, 60s rest
Work sets:
1: 57 @ RPE 7-7.5
2: 57 @ RPE 6.5-7
3: 57 @ RPE 7-7.5

B2 Prone Swimmer 3x10 @ RPE 7, Tempo Fluent, 2 min rest
Work sets:
1: 1kg @ RPE 9-9.5
Too crowded

Anti-rotation cable press punch 4x10 each way @ RPE 8, 2,2,2,2
Works sets:
1: 25 @ RPE 6.5-7
2: 30 @ RPE 7.5-8
3: 25 @ RPE 7-7.5
4: 30 @ RPE 6.5-7

Unilateral cable band curl 4x6 @ RPE 8, 2,2,X,2, 3 min rest
Work sets:
1: 20kg + 50lb band @ RPE 6.5-7
2: 25kg + 50lb band @ RPE 8-8.5
3: 15kg + 50 & 20lb bands @ RPE 7.5-8
4: 25kg + 50lbs band @ RPE 8-8.5

D1 Supinated band wrist curls 3x20+ @ RPE 8, 60s rest
Work sets:
1: 30 x 50lb band @ RPE 7-7.5
2: 25 x 50lb band @ RPE 8.5-9
3: 25 x 50lb band @ RPS 8.5-9

D2 Pronated band wrist curls 3x20+ @ RPE 9, 2 min rest
Work sets:
1: 24 x 50lb band @ RPE 8-8.5
2: 18 x 50lb band @ RPE 8.5-9
3: 13 x 59lb band @ RPE 9.5-10

Ulnar deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 30 x barbell @ RPE 6.5-7
2: 1.25 x 20 @ RPE 8.5-9

Radial deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 30 x bb @ RPE 6.5-7
2: 1.25 x 15 @ RPE 10

Session RPE 7

125

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 3
Phase 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1 RFE zercher split squat: 3x5 @ RPE 9, 2,1,X, 60s rest.
Work sets:
1: (LFL) 32.5 @ RPE 6.5-7
1: (RFL) 32.5 @ RPE 6.5-7
2: (LFL) 35 @ RPE 7-7.5
2: (RFL) 35 @ RPE 7-7.5
3: (LFL) 37.5 @ RPE 8.5-9
3: (RDL) 37.5 @ RPE 8.5-9
Left lead leg —> a2 → 60s rest —> a1 right led leg → 60s rest —> a2 —> 2 min rest

A2 Swizz ball hamstring Curls: 3x12 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.6-5
3: Bw @ RPE 8.5-9

B1 Offset BB floor press: 6x5 @ RPE 9, 2,1,X, 60s rest
Work sets: base weight 60kg
1: (OR) 63.75 @ RPE 6.5-7
2: (OL) 63.75 @ RPE 6.5-7
3: (OR) 65 @ RPE 7-7.5
4: (OL) 65 @ RPE 7-7.5
5: (OR) 66.25 @ RPE 7.5-8 (62.5 total + 3.75 off)
6: (OL) 66.25 @ RPE
Off left/off right

B2 45° external rotation press 3x8 @ RPE 8, 2 min rest
Work sets:
1: 3 @ RPE 7.5-8
2: 3 @ RPE 7.5-8
3: 3 @ RPE 8-8.5

C1 chest supported db row scap focused 4x6 @ RPE 9, 2,1,X,5, 60s rest
Work sets:
1: 24 @ RPE 6-6.5
2: 24 @ RPE 6.5-7
3: 24 @ RPE 6.5-7
4: 26 @ RPE 7-7.5
Nts: Roter mod højre og åben for venstre bryst, træk venstre skulder tilbage, så kommer venstre skulder ordenligt tilbage!

C2 Weighted Y & T’s 3x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: 2 @ RPE 6.5-7
2: 2 @ RPE 6.5-7
3: 2 @ RPE 6.5-7

Seated neck harness extensions 3x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 6-6.5
2: 10 @ RPE 7-7.5
3: 10 @ RPE 7.5-8

Unilateral supinated preacher band wrist curls 3x20+ @ RPE 8, 60s rest
Works sets:
1: 30 @ RPE 7.5-8
2: 30 @ RPE 7.5-8
3: 30 @ RPE 8-8.5

Unilateral pronated preacher band wrist extension 3x20+ @ RPE 8, 2 min rest
Work sets:
1: 20 @ RPE 10
2: 20 @ RPE 9-9.5
3: 20 @ RPE 10

Session RPE: 6

126

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 1
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

Abductor machine 4x10 @ RPE 8, 2 min rest
Work sets:
1:
2:
3:
4:

A1 Split stance trap bar deadlift W/ band resist 6x3 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: (RFL) 110 + Yellow band @ RPE 6-6.5
1: (LFL) 110 + Yellow band @ RPE 6-6.5
2: (RFL) 120 + Yellow band @ RPE 7-7.5
2: (LFL) 120 + Yellow band @ RPE 7-7.5
3: (RDL) 125 + Yellow band @ RPE 7.5-8
3: (LFL) 125 + Yellow band @ RPE 7.5-8

A2 Band TKE 3x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Band @ RPE 5.5-6
2: Band @ RPE 5.5-6
3: Band @ RPE 5.5-6

BB floor press W/ band resist 4x5 @ RPE 8, 3 min rest
Work sets:
1: 60 + Yellow band @ RPE 7-7.5
2: 65 + Yellow band @ RPE 9-9.5
3: 60 + Yellow band @ RPE 8-8.5
4: 60 + Yellow band @ RPE 7.5-8

DB chest supported rows 4x6 @ RPE 8, 2,1,X,5 2 min rest
Work sets:
1: 22 @ RPE 6-6.5
2: 22 @ RPE 6.5-7
3: 22 @ RPE 6.5-7
4: 22 @ RPE 6.5-7

Prone Swimmer 3x10 @ RPE 7, Tempo Fluent, 2 min rest
Work sets:
1:
2:
3:

Anti-rotation cable press punch 4x10 each way @ RPE 8, 2,2,2,2, 3 min rest
Works sets:
1: 25 @ RPE 5.5-6
2: 30 @ RPE 6-6.5
3: 32.5 @ RPE 7.5-8
4: 35 @ RPE 8-8.5

Biceps machine w/ band resist 5x6 @ RPE 9, 2,2,X,2, 3 min rest
Work sets:
1: 39 + 50lb band @ RPE 6-6.5
2: 39 + 50+20lb bands @ RPE 7.5-8
3: 46 + 50lb band @ RPE 7.5-8
4: 46 + 50+20 lb bands @ RPE 9.5-10
5: 39+ 10+20+50lb bands @ RPE 9.5-10

D1 Supinated band wrist curls 2x20+ @ RPE 8, 60s rest
Work sets:
1: 50lb band x 45 @ RPE 8-8.5
2: 50lb band x 35 @ RPE 9-9.5

D2 Pronated band wrist curls 2x20+ @ RPE 9, 2 min rest
Work sets:
1: 50lb band x 25 @ RPE 8.5-9
2: 50lb band x 20 @ RPE 9-9.5

Session RPE 7

127

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 1
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher supplex squat 6x3 @ RPE 8, 60s rest
Work sets:
1: 70 @ RPE 6.5-7
2: 75 @ RPE 7-7.5
3: 77.5 @ RPE 7.5-8
4: 80 @ RPE 7.5-8
5: 82.5 @ RPE 7.5-8
6: 85 @ RPE 8-8.5
Nts: højre hofte tilbage

A2 Banded TKE 6x10 @ RPE 6-7, 2 min rest
Work sets:
1: Yellow band @ RPE 7-7.5
2: YB @ RPE 7-7.5
3: YB @ RPE 7-7.5
4: YB @ RPE 7-7.5
5: YB @ RPE 7-7.5
6: YB @ RPE 7-7.5

B1 Banded cable row 6x5 @ RPE 8, 5s iso hold, 60s rest
Work sets:
1: 47 + Yellow band @ RPE 8-8.5
2: 47 + YB @ 8-8.5
3: 47 + YB @ 8-8.5
4: 47 + YB @ 8-8.5
5: 47 + YB @ 8-8.5
6: 47 + YB @ 8-8.5
NTS: højre hofte tilbage.

B2 Scap pull up 6x10 @ RPE 8, 5s iso hold, 2 min rest
Work sets:
1: Bw @ RPE 5-5.5
2: Bw @ RPE 5-5.5
3: 10kg @ RPE 5.5-6
4: Bw @ RPE 5-5.5
5: Bw @ RPE 5-5.5
6: Bw @ RPE 5-5.5

Anti-rotation cable press punch 2x10 each way @ RPE 8, 3s iso hold, 3 min rest
Works sets:
1: 25 @ RPE 5.5-6
2: 30 @ RPE 6-6.5
NTS: højre hofte tilbage

Biceps machine w/ band resist 5x6 @ RPE 9, 2,2,X,2, 3 min rest
Work sets:
1: 39 + 50+10lb band @ RPE 6-6.5
2: 39 + 50+20 lb band @ RPE 7-7.5
3: 39 + 50+10+20lb bands @ RPE 10
4: 5kg + 50+10+20+30lb bands @ RPE 9.5-10
5: 46 + 50lb band @ RPE 9.5-10

Seated neck harness extensions 4x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 5-5.5
2: 10 @ RPE 5.5-6
3: 10 @ RPE 6-6.5
4: 10 @ RPE 6.5-7

Ulnar deviations 2x20+ @ RPE 8, 2 min rest
Work sets:
1: 40 x barbell @ RPE 7-7.5
2: 1.25 x 25 @ RPE 8.5-9

Radial deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 35 x bb @ RPE 7-7.5
2: 1.25 x 25 @ RPE 10

Session RPE 7

128

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 1
Phase 3: Strength Speed, Speed Strength, Yielding Strength, Contralateral Stability, Concurrent Aerobic
Day 3

A1 Split Squat RDL 5x3 each leg @ RPE 8, 60s rest
Work sets:
1: 35 @ RPE 7.5-8
2: 35 @ RPE 7.5-8
3: 35 @ RPE 7.5-8
4: 35 @ RPE 8-8.5
5: 35 @ RPE 8-8.5

A2 swizz ball hamstring curls: 5x8 @ RPE 7
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.5-7
3: Bw @ RPE 6.5-7
4: Bw @ RPE 6.5-7
5: Bw @ RPE 6.5-7

BB band resisted floor bridge press 6x3 @ RPE 8, 3 min rest
Work sets:
1: 60 + medium band (23-34kg) @ RPE 6-6.5
2: 65 + medium band @ RPE 6-6.5
3: 70 + medium band @ RPE 6.5-7
4: 75 + medium band @ RPE 7-7.5
5: 80 + medium band @ RPE 7.5-8
6: 60 + small (7-11kg) + medium band @ RPE 6-6.5

B1 Seated band resisted cable row: 5x5 @ RPE 8, 5s iso hold, 60s rest
Work sets:
1: 47 + medium band (23-34kg) @ RPE 6.5-7
2: 49.5 + medium band @ RPE 6.5-7
3: 52 + MB @ RPE 7-7.5
4: 54.5 + MB @ RPE 7.5-8
5: 47 + small (7-11kg) + medium band @ RPE 7-7.5

B2 Scap Pull Up Static Hold (just scaps): 5x5 @10 sec holds each @ RPE 8
Work sets:
1: Bw @ RPE 5-5.5
2: Bw @ RPE 5-5.5
3: Bw @ RPE 5-5.5
4: Bw @ RPE 5-5.5
5: Bw @ RPE 5-5.5

Band resisted biceps machine 5x6 @ RPE 8, 3 min rest
Work sets:
1: 42.5 + 10lb band @ RPE 5.5-6
2: 42.5 + 20lb band @ RPE 6-6.5
3: 43.5 + 30lb band @ RPE 6-6.5
4: 43.5 + 40lb band @ RPE 6.5-7
5: 43.5 + 50lb band @ RPE 7-7.5

Hand gripper 2xmax, 1s iso hold, 3 min rest
Work sets:
1: 25kg x 30 @ RPE 6.5-7
2: 25kg x 30 @ RPE 7-7.5

129

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1 Split stance trap bar deadlift W/ band resist 6x3 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: (RFL) 120 + medium band @ RPE 6-6.5
1: (LFL) 120 + medium band @ RPE 6-6.5
2: (RFL) 130 + medium band @ RPE 6.5-7
2: (LFL) 130 + medium band @ RPE 6.5-7
3: (RDL) 140 + medium band @ RPE 8-8.5
3: (LFL) 140 + medium band @ RPE 7.5-8

A2 Band TKE 3x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Band @ RPE 5.5-6
2: Band @ RPE 5.5-6
3: Band @ RPE 5.5-6

BB floor press w/ band resist 4x5 @ RPE 8, 3 min rest
Work sets:
1: 60 + medium band @ RPE 6.5-7
2: 65 + medium band @ RPE 7-7.5
3: 70 + medium band @ RPE 7-7.5
4: 75 + medium band @ RPE 8-8.5

Seated cable row w/band resistance 8x4 @ RPE 8-9,6s iso hold, 2 min rest
Work sets:
1: 40 + medium band @ RPE 5-5.5
2: 42.5 + medium band @ RPE 5.5-6
3: 46 + medium band @ RPE 6-6.5
4: 48.5 + medium band @ RPE 6.5-7
5: 57 + medium band @ RPE 7.5-8
6: 40 + small & medium band @ RPE 6.5-7
7: 42.5 + small & medium band @ RPE 7-7.5
8: 45 + small & medium band @ RPE 8-8.5
Nts: højre ben udadrotatere og du skubber ikke med det!! Aktivere låret og press!

Anti-rotation cable press punch 4x10 each way @ RPE 8, 2,2,2,2, 3 min rest
Works sets:
1: 25 @ RPE 5.5-6
2: 30 @ RPE 6-6.5
3: 30 @ RPE 7.5-8
4: 30 @ RPE
Nts: hold torso lige.

Biceps machine w/ band resist 6x6 @ RPE 9, 2,2,X,2, 3 min rest
Work sets:
1: 41.5 + 20lb band @ RPE 5.5-6
2: 41.5 + 30lb band @ RPE 6-6.5
3: 41.5 + 40lb band @ RPE 6-6.5
4: 41.5 + 50lb band @ RPE 6.5-7
5: 41.5 + 60lb bands @ RPE 6.5-7
6: 41.5 + 70lb bands @ RPE 7-7.5

D1 Supinated db wrist curls 2x20+ @ RPE 8, 60s rest
Work sets:
1: 7kg x 40 @ RPE 8.5-9
2: 7kg x 30 @ RPE 9.5-10

D2 Pronated db wrist curls 2x20+ @ RPE 9, 2 min rest
Work sets:
1: 7kg x 21 @ RPE 10
2: 5kg x 22 @ RPE 9-9.5

Band supinated wrist curls 2x20+, 2 min rest
Work sets:
1: 40 @ RPE 8.5-9
2: 35 @ RPE 9-9.5

Pronated band wrist extensions 2x20+, 2 min rest
1: 27 @ RPE 9-9.5
2: 20 @ RPE 9-9.5

Session RPE 7

130

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 Zercher squat 7x3 @ RPE 8, 60s rest
Work sets:
1: 72.5 @ RPE 6.5-7
2: 75 @ RPE 7-7.5
3: 77.5 @ RPE 7.5-8
4: 80 @ RPE 7.5-8
5: 82.5 @ RPE 7.5-8
6: 85 @ RPE 8-8.5
7: 87.5 @ RPE 8-8.5
Nts: bredere stand, vægten på indersiden af højre fod, når du presser. Så er den der

A2 Swizz ball hamstring curls 7x10 @ RPE 6-7, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6-6.5
3: Bw @ RPE 6.5-7
4: Bw @ RPE 6.5-7
5: Bw @ RPE 6.5-7
6: Bw @ RPE 6.5-7
7: Bw @ RPE 6.5-7

Banded cable row 8x4 @ RPE 8, 5s iso hold, 60s rest
Work sets:
1: 42.5 + medium band (23-34kg) @ RPE 5-5.5
2: 45 + MB @ RPE 5.5-6
3: 49.5 + MB @ RPE 5.5-6
4: 52 + MB @ RPE 6-6.5
5: 54.5 + MB @ RPE 6-6.5
6: 57 + MB @ RPE 7-7.5
7: 59.5 + MB @ RPE 7.5-8
8: 42.5 + small (7-11kg) + MB @ RPE 7-7.5
NTS: højre hofte tilbage.

Seated neck harness extensions 4x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 5-5.5
2: 10 @ RPE 5.5-6
3: 10 @ RPE 6-6.5
4: 10 @ RPE 6.5-7

Arm wrestling wrist curls 4x20+ @ RPE 8-9, 2 min rest
Work sets:
1: 50+10lb bands x 40 @ RPE 6.5-7
2: 50+20lb bands x 30 @ RPE 6.5-7
3: 50+30lb bands x 30 @ RPE 7.5-8
4: 50+40lb bands x 30 @ RPE 7.5-8

Arm wrestling reverse wrist curls 4x20+ @ RPE 8-9, 2 min rest
Work sets:
1: 50lb band x 40 @ RPE 7.5-8
2: 50+10lb bands x 20 @ RPE 8.5-9
3: 50+10lb bands x 20 @ RPE 9-9.5
4: 50lb band x 26 @ RPE 9.5-10

Session RPE 7

131

Estimated max
Squat: 102 (290522)
Deadlift: 132.50 (310322)
Trap bar DL 147.5 (200522)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 2
Phase 3: Strength Speed, Speed Strength, Yielding Strength, Contralateral Stability, Concurrent Aerobic
Day 3

A1 RFE zercher split squat 5x3 each leg @ RPE 8, 60s rest
Work sets:
1: 35 @ RPE 6-6.5
2: 35 @ RPE 6-6.5
3: 37.5 @ RPE 6-6.5
4: 40 @ RPE 6.5-7
5: 42.5 @ RPE 7.5-8
Nts: stræk hip flexor

A2 swizz ball hamstring curls: 5x8 @ RPE 7
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.5-7
3: Bw @ RPE 6.5-7
4: Bw @ RPE 6.5-7
5: Bw @ RPE 6.5-7

BB band resisted floor bridge press 6x3 @ RPE 8, 3 min rest
Work sets:
1: 65 + medium band (23-34kg) @ RPE 6-6.5
2: 70 + medium band @ RPE 6-6.5
3: 75 + medium band @ RPE 6.5-7
4: 80 + medium band @ RPE 7-7.5
5: 60 + small(7-11kg) & medium band @ RPE 6-6.5
6: 65 + small + medium band @ RPE 6-6.5

Seated band resisted cable row: 8x3 @ RPE 8, 6s iso hold, 60s rest
Work sets:
1: 45 + medium band (23-34kg) @ RPE 6-6.5
2: 49.5 + medium band @ RPE 6.5-7
3: 52 + MB @ RPE 6.5-7
4: 54.5 + MB @ RPE 6.5-7
5: 57 + medium band @ RPE 7-7.5
6: 59.5 + medium band @ RPE
7: 42.5 + small(7-11kg) + medium band @ RPE 7-7.5
8: 45 + small & medium band @ RPE 7-7.5
NTS: højre albuen til hoften. Aktiver latten-stopper venstre rotation.

Band resisted biceps machine 6x6 @ RPE 8, 3 min rest
Work sets:
1: 42.5 + 20lb band @ RPE 5.5-6
2: 42.5 + 30lb band @ RPE 6-6.5
3: 42.5 + 40lb band @ RPE 6.5-7
4:: 42.5 + 50lb band @ RPE 7-7.5
5: 42.5 + 60lb band @ RPE 7.5-8
6: 42.5 + 70lb band @ RPE 9-9.5

Arm wrestling cable wrist curls 3x15+ @ RPE 8
Work sets:
1: 12.5kg x 20 @ RPE 6-6.5
2: 15 x 18 @ RPE 7-7.5
3: 17.5 x 15 @ RPE 9.5-10

Arm wrestling cable reverse wrist curls 3x15+ @ RPE 8
Work sets:
1: 5kg x 20 @ RPE 6.5-7
2: 5kg x 18 @ RPE 7.5-8
3: 5kg x 16 @ RPE 8-8.5

Ulnar deviations 2x20+ @ RPE 8, 2 min rest
Work sets:
1: 40 x barbell @ RPE 7-7.5
2: 1.25 x 25 @ RPE 8.5-9

Radial deviations 2x20+ @ RPE 7, 2 min rest
Work sets:
1: 38 x bb @ RPE 7-7.5
2: 1.25 x 26 @ RPE 8.5-9

Session RPE 7

only a few more training days left before the program finishes. I have a 4 new programs waiting so just have to chose which of those to start.

132

Ground control Week 3
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1 Split stance trap bar deadlift w/ band resist 3x3 each leg @ RPE 8, 2,0,X, 60s rest
Work sets:
1: (RFL) 130 + heavy band(45-54kg) @ RPE 6-6.5
1: (LFL) 130 + heavy band @ RPE 6-6.5
2: (RFL) 135 + heavy band @ RPE 6.5-7
2: (LFL) 130 + heavy band @ RPE 6.5-7
3: (RDL) 140 + heavy band @ RPE 8-8.5
3: (LFL) 140 + heavy band @ RPE 7.5-8

A2 Banded side clamshell 3x10 each side @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Band @ RPE 5.5-6
2: Band @ RPE 5.5-6
3: Band @ RPE 5.5-6

BB floor press w/ band resist 6x5 @ RPE 8, 3 min rest
Work sets:
1: 72.5 + medium band @ RPE 7-7.5
2: 75 + medium band @ RPE 8.5-9
3: 60 + small & medium band @ RPE 6-6.5
4: 62.5 + small & medium band @ RPE 6.5-7
5: 65 + small & medium bands @ RPE 7-7.5
6: 67.5 + small & medium bands @ RPE

seated cable row w/band resist 5x4 @ RPE 8-9, 6s iso hold, 2.5 min rest
1: 49.5 + medium band @ RPE 6-6.5
2: 52 + MB @ RPE 6.5-7
3: 54.5 + MB @ RPE 6.5-7
4: 57 + medium band @ RPE 7-7.5
5: 59.5 + medium band @ RPE 7.5-8
NTS: højre albuen til hoften. Aktiver latten-stopper venstre rotation/ forspændt - spænding på trækket og træk hoften ind til albuen så kommer højre bryst frem.

Anti-rotation cable press punch 3x10 each way @ RPE 8, 2,2,2,2, 3 min rest
Works sets:
1: 25 @ RPE 5.5-6
2: 30 @ RPE 6-6.5
3: 30 @ RPE 7.5-
Nts: hold torso lige.

Unilateral hammer rope curls w/ band resistance 5x6 @ RPE 9, 2,2,X,2, 3 min rest
Work sets:
1: 20 + 10lb band @ RPE 4.5-5
2: 20 + 20lb band @ RPE 4.5-5
3: 20 + 30lb band @ RPE 4.5-5
4: 20 + 40lb band @ RPE 5-5.5
5: 20+ 50lb band @ RPE 5-5.5

Band resisted biceps machine 6x6 @ RPE 8, 2.5 min rest
Work sets:
1: 42.5 + 30lb band @ RPE 6-6.5
2: 42.5 + 40lb band @ RPE 6.5-7
3: 42.5 + 50lb band @ RPE 6.5-7
4: 42.5 + 60lb band @ RPE 7-7.5
5: 42.5 + 70lb band @ RPE 8.5-9

Session RPE 7

A few sessions off the books last week which means this was the last session on the ground control program.

133

Estimated max
Squat: 102 (290522)
Deadlift: 150 (230323)
Trap bar DL 150 (230323)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 18.75 (240222)
Glute bridge: 120 (240222)

Ground control Week 4
Phase 3: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1 Zercher squat 6x3 @ RPE 8, 60s rest
Work sets:
1: 75 @ RPE 7-7.5
2: 77.5 @ RPE 7.5-8
3: 80 @ RPE 7.5-8
4: 82.5 @ RPE 7.5-8
5: 85 @ RPE 8-8.5

7: 87.5 @ RPE 8-8.5
Nts: bredere stand, vægten på indersiden af højre fod, når du presser. Så er den der

A2 Squat jump from low box 5x3 @ RPE
Work sets:
1: Bw @ RPE 5-5.5
2: Bw @ RPE 5-5.5
3: Bw @ RPE 5-5.5
4: Bw @ RPE 5-5.5
5: Bw @ RPE 5-5.5

A3 Rowing machine hamstring curls 5x8 @ RPE 6-7, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6-6.5
3: Bw @ RPE 7.5-8
4: Bw @ RPE 6.5-7
5: Bw @ RPE 6.5-7

B1 Overhead medball slams 5x3, 30s rest
Work sets:.1:
1: 2kg mb @ RPE 4-4.5
2: 2kg mb @ RPE 4-4.5
3: 2kg mb @ RPE 4-4.5
4:
5:

B2 thick rope pull ups 5x3 @ RPE 8-9, 60s rest
Work sets:
1: Bw @ RPE 5-5.5
2: 1.25 @ RPE 5-5.5
3: 2.5 @ RPE 5-5.5
4: 3.75 @ RPE 5-5.5
5: 5 @ RPE 5.5-6

B3 overhead medball slams 5x3,
Work sets:
1:
2:
3:
4:
5:

Seated neck harness extensions 4x15 @ RPE 8, 2.5 min rest
Work sets:
1: 10 @ RPE 5-5.5
2: 10 @ RPE 6.5-7

3: 10 @ RPE 6-6.5
Bj
4: 10 @ RPE 6.5-7

Arm wrestling wrist curls 4x20+ @ RPE 8-9, 2 min rest
Work sets:
1: 50+10lb bands x 40 @ RPE 6.5-7
2: 50+20lb bands x 30 @ RPE 6.5-7
3: 50+30lb bands x 30 @ RPE 7.5-8
4: 50+40lb bands x 30 @ RPE 7.5-8

Arm wrestling reverse wrist curls 4x20+ @ RPE 8-9, 2 min rest
Work sets:
1: 50lb band x 40 @ RPE 7.5-8
2: 50+10lb bands x 20 @ RPE 8.5-9
3: 50+10lb bands x 20 @ RPE 9-9.5
4: 50lb band x 26 @ RPE 9.5-10

Banded biceps macchine curls

Session RPE 7

134

Estimated max
Squat: 102 (290522)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 100 (130922)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Day 1: Vertical pull & posterior chain dominant

A1 Thick rope pull up x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 15kg/103 x 4 reps
Mean velocity: 0.69 – 0.68 – 0.65 – 0.61
peak velocity: 1.17 – 1.10 – 1.22 – 1.19
Power output: 697,20 – 687.09 – 656.78 – 616.36W

2: 15kg/103 x 4 reps
MV: 0.65 – 0.74 – 0.66 – 0.63
PV: 1.27 – 1.20 – 1.20 – 1.18
PO: 656.78 – 747.72 – 666.88 – 636.57W

3: 15kg/103 x 5 reps
MV: 0.67 – 0.68 – 0.64 – 0.61 – 0.56
PV: 1.10 – 1.19 – 1.17 – 1.14 – 1.10
PO: 676.99 – 687.09 – 646.68 – 616.36W

4: 15kg/103 x 4
MV: 0.65 – 0.62 – 0.62 – 0.64
PV: 1.17 – 1.17 – 1.08 – 1.08
PO: 656.78 – 626.47 – 626.47 – 646.68W

A2 Overhead medball slams x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 8kg medball x 6 reps
2: 8kg medball x 5 reps
3: 8kg medball x 5 reps
4: 8kg medball x 6 reps

B1 Trap bar deadlift x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 120kg x 4
Mean velocity: 0.62 – 0.62 – 0.58 – 0.61
Peak velocity: 1.10 – 1.10 – 1.01 – 1.06
Power output: 729.86 – 729.86 – 682.78 – 718.09W

2: 120kg x 2
MV: 0.64 – 0.67
PV: 1.13 – 1.08
PO: 753.41 – 788.72

3: 120kg x 4
MV: 0.59 – 0.67 – 0.62 – 0.63
PV: 1.07 – 1.14 – 1.02 – 1.10
PO: 694.55 – 788.72 – 729.86 – 741.64

B2 kneeling box jump x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 5
2: Bw x 6
3: Bw x 6

Accessory work:
Rowing machine hamstring curls 3x10-15, 3 min rest
Work sets:
1: Bw x 12
2: Bw x 10
3: Bw x 10

Rowing machine jack knife 3x10-15, 3 min res
Work sets:
1: Bw x 10
2: Bw x 10
3: Bw x 10

Machine biceps curls 5x6, 3 min rest
Work sets:
1:
2:
3:
4:
5:
Cant find the note where I wrote the curls down.

So I got myself a VBT device which I’ve already had for several years but in stark contrast to that one - this new one is awesome. As such The training going forward till be VBT training.

I realise that logging velocity numbers might leave a lot of people behind if they read the log as it’s not as easy to digest as plain weight x reps. I am however writing it down as a way for myself to keep track if things are progressing like planned.

The program is build upon Complex, contrast and french contrast training. Its a 3 or 4 day weekly program consisting of two main exercises / contrast sets followed by accessory work.

There are no fixed sets or reps as the idea is that as long as I’m able to stay within the designated velocity zones of each exercise then I’ll keep going. In certain exercises where tracking isnt possile, like medball slams, I’ll be assessing to the best of my ability looking at any noticeable decline in acceleration.

2 Likes
135

Estimated max
Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Day 2: Horizontal push + Quad dominant

A1 BB bench press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 75kg x 5
MV: 0.62 – 0.61 – 0.58 – 0.56 – 0.54
PV: 0.83 – 0.79 – 0.79 --0.74 --0.73
PO: 456.17 – 448.81 – 426.74 – 412.02 – 397.31W

2: 75kg x 5
MV: 0.61 – 0.55 – 0.58 – 0.54 – 0.67
PV: 0.81 – 0.72 – 0.79 – 0.76 – 0.67
PO: 448.81 – 404.66 – 426.74 – 397.31 353.16W

3: 75 x 6
MV: 0.51 – 0.51 – 0.54 – 0.50 – 0.51
PV: 0.67 – 0.69 – 0.75 – 0.66 - 0.66
PO: 375.23 – 375.23 – 397.31 – 367.88 – 375-23 – 338.45W

A2 Medball chest pass x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 2kg x 8 @ RPE 5
2: 4kg x 6 @ RPE 6
3: 4kg x 6 @ RPE 6

B1 SSB squat x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 65kg x 4
MV: 0.80 – 0.79 – 0.81 – 0.81
PV: 1.12 – 1.12 – 1.15 – 1.19
PO: 510.12 – 503.74 – 516.50 – 516.50

2: 70kg x 5
MV: 0.79 – 0.72 – 0.73 – 0.73 – 0.69
PV: 1.20 – 1.09 – 1.09 - 1.10 – 1.05
PO: 542.49 – 494.42 – 501.29 – 501.29 – 473.82W

3: 75kg x 5
MV: 0.70 – 0.73 – 0.70 – 0.67 – 0.68
PV: 1.06 – 1.10 – 1.09 – 1.06 – 1.04
PO: 515.03 – 537.10 – 515.03 – 492.95 – 500.31

B2 squat jump from low box x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1:
2:
3:
MV: 0.91 – 0.94 – 0.76 – 0.51
PV: 1.64 – 1.75 – 1.49 – 0.92
PO: 785.58 – 811.48 – 656.09 – 404.27
Didnt get readings for the first two sets

Accessory work:
Diamond grip push up 4x10-15, 3 min rest
Work sets:
1: Bw x 15 @ RPE 7.5-8
2: Bw x 12 @ RPE 7.5-8
3: Bw x 10 @ RPE 7.5-8

RFE split squat 3x10-15, 3 min rest
Work sets:
1: Bw x 15 @ RPE 6.5
2: Bw x 15 @ RPE 6.5
3: Bw x 15 @ RPE 6.5

Rowing machine jack knife 3x10-15, 3 min rest
Work sets:
1: Bw x 13 @ RPE 7.5-8
2: Bw x 10 @ RPE 7.5-8
3: Bw x 10 @ RPE 7.5-8

1 Like
136

Estimated max
Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Day 3: Vertical push + horizontal pull

A1 Low cable row x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 91.5 x 5
Mean velocity V: 0.69 – 0.46 – 0.72 – 0.70 – 0.74
Peak velocity: 1.50 – 1.46 – 1.43 – 1.38 – 1.43
Mean power: 619.35 – 412.90 – 646.28 --628.33 – 664.24W

2: 91.5 x 5
MV: 0.76 – 0.77 – 0.70 – 0.71 – 0.75
PV: 1.53 – 1.46 – 1.44 – 1.45 – 1.41
MP: 682.19 – 691.16 – 628.33 – 637.31 – 673.21W

3:MV: 92.75 x 5
MV: 0.76 – 0.72 – 0.75 – 0.75 – 0.82
PV: 1.53 – 1.53 – 1.45 – 1.45 – 1.46
MP: 691.51 – 655.11 – 682.41 – 682.41 – 746.10W

4:93.80 x 4
MV: 0.75 – 0.77 – 0.76 – 0.76
PV: 1.57 – 1.53 – 1.43 – 1.43
MP: 690.13 – 708.54 – 699.34 – 699.34W

A2 Recline ring row x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 7
2: Bw x 6
3: Bw x 5
4: Bw x 3

B1 Standing BB vertical press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 45kg x 5
MV: 0.73 – 0.78 – 0.76 – 0.74 – 0.73
PV: 1.09 – 1.09 – 1.06 – 1.05 – 1.02
MP: 322.26 – 344.33 – 335.50 – 326.67 – 322.26W

2: 47.5kg x 5
MV: 0.73 – 0.75 – 0.70 – 0.63 – 0.68
PV: 1.07 – 1.04 – 1.01 – 0.98 – 1.02
MP: 340.16 – 349.48 – 326.18 – 293.56 – 316.86W

3: 47.5 x 4
MV: 0.73 – 0.74 – 0.70 – 0.72
PV: 1.03 – 1.02 – 1.02 – 0.99
MP: 340.16 – 344.82 – 326.18 – 335.50W

4: 47.5 x 4
MV: 0.72 – 0.72 – 0.70 – 0.64
PV: 1.04 – 1.03 – 0.97 – 0.94
MP: 335.50 – 335.50 --326.18 --298.22W

B2 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 4kg x 8
2: 4kg x 10
3: 4kg x 10
4: 4kg x 6

Accessory work:

Forarm roller 2-4x fail @ flexion & extension, 2-3 min rest
Work sets:
1: Flexion @ 3.75kg x 5 @ RPE 8.8-9
2: Extension @ 2.5kg x 7 @ RPE 8.5-9
3: Flexion @ 3.75kg x 4 @ RPE 7.5-8
4: Extension @ 2.5kg x 6 @ RPE 7.6-8

Biceps machine curls 4x6 @ RPE 8, 2-3 min rest
Work sets:
1: 53 x 6 @ RPE 6-6.5
2: 67 x 6 @ RPE 7.5-8
3: 74 x 6 @ RPE 8.5-9
4: 81 x 6 @ RPE 10

Neck harness extensions 3x10-15 @ RPE 8, 2-3 min rest
Work sets:
1: 10kg x 15 @ RPE 6-6.5
2: 10kg x 15 @ RPE 6.5-7
3: 10kg x 15 @ RPE 7.5-8

Warm up these days are at least an hour with stretching, foam rolling etc. The older I get the more I appreciate the time spend on warming up and I look forward to it just about as much as the training it self. At the moment I’m working on getting more flexible so that takes up a lot of time during the warm up.

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137

Estimated max
Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.
Week 2

Day 1: Vertical pull & posterior chain dominant

A1 Thick rope pull up x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 15kg/103 x 4 reps
Mean velocity:
peak velocity:
Power output:

2: 15kg/103 x 4 reps
MV:
PV:
PO:

3: 15kg/103 x 3 reps
MV:
PV:
PO:

4: 15kg/103 x 2
MV:
PV:
PO:

A2 Overhead medball slams x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 4kg medball x 5 reps
2: 6kg medball x 5 reps
3: 6kg medball x 6 reps
4: 6kg medball x 6 reps

Lying external db rotation 3x10-15, 2 min rest
Work sets:
1: 5kg x 15 @ RPE 10
2: 4kg x 10 @ RPE 10
3: 3kg x 10 @ RPE 10

B1 Trap bar deadlift x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 120kg x 4
Mean velocity:
Peak velocity:
Power output:

2: 120kg x 3
MV:
PV:
PO:

3: 120kg x 4
MV: 0
PV:
PO:

B2 kneeling box jump x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 5
Lowest setting on step bench
2: Bw x 5
5kg plate underneath for added height
3: Bw x 5
10kg plate underneath for added height

Accessory work:

Db spider hammer curls 5x6 @ 1s iso hold @ RPE 8, 2-3 min rest
Work sets:
1: 16kg @ RPE 6.5-7
2: 18kg @ RPE 7.5-8
3: 18kg @ RPE 7.5-8
4: 18kg @ RPE 7.5-8
5: 18kg @ RPE 7.5-8

Rowing machine jack knife 3x10-15, 2-3 min rest
Work sets:
1: Bw x 15 @ RPE 7.5-8
2: Bw x 10 @ RPE 7.5-8
3: Bw x 12 @ RPE 7.5-8

Lying external rotations 3x15-20, 2-3 min rest
Work sets:
1: 3kg x 15 @ RPE 7.5-8
2: 3kg x 10 @ RPE 7.5-8
3: 3kg x 10 @ RPE 7.5-8

Rowing machine hamstring curls 3x10-15 @ RPE 8, 2-3 min rest
Work sets:
1: Bw x 10 @ RPE 7.5-8
2: Bw x 10 @ RPE 8-8.5
3: Bw x 10 @ RPE 8.5-9

Wrist roller
1: Extension 3.75 x 5 @ RPE 8.5-9
2: Flexion 3.75 x 6 @ RPE 7.5-8
3: Extension 3.75 x 5 @ RPE 10
4: Flexion 3.75 x 6 @ RPE 8.5-9

I’m not going to enter the data velocity sheets every time. Moreso every 7 days or so.

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138

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Week 2 - Day 2: Horizontal push + Quad dominant

A1 BB bench press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 75kg x 5
MV:
PV:
PO:

2: 75kg x 5
MV:
PV:
PO:

3: 75 x 6
MV:
PV:
PO:

A2 Medball chest pass x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 6kg x 5 @ RPE 5
2: 6kg x 6 @ RPE 6
3: 6kg x 6 @ RPE 6
4: 6kg x 6 @ RPE 6

B1 SSB squat x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 70x5
MV:
PV:
PO:

2: 70kg x 5
MV:
PV:
PO:

3: 75kg x 5
MV:
PV:
PO:

B2 squat jump from low box x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 5
2: Bw x 5
3: Bw x 5
4: Bw x 3

Accessory work:

Rowing machine jack knife 3x10-15, 3 min rest
Work sets:
1: Bw x 12 @ RPE 6.5-7
2: Bw x 12 @ RPE 7-7.5
3: Bw x 12 @ RPE 7.5-8

RFE split squat 3x10-15, 3 min rest
Work sets:
1: Bw x 15 @ RPE 6.5
2: Bw x 15 @ RPE 6.5

Neck harness extensions 3x10-15, 2-3 min rest
Work sets:
1: 10kg x 15 @ RPE 6-6.5
2: 10kg x 15 @ RPE 6.5-7
3: 10kg x 15 @ RPE 7.5-8

Spider reverse db curls 3x10-15, 2-3 min rest
Work sets:
1: 8kg x 15 @ RPE 6-6.5
2: 10kg x 15 @ RPE 6.5-7
3: 12kg x 15 @ RPE 7-7.5

1 Like
139

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.

Day 3: Vertical push + horizontal pull

A1 Low cable row x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 91.5 x 5
Mean velocity
Peak velocity:
Mean power:

2: 91.5 x 5
MV:
PV:
MP:

3:MV: 92.75 x 5
MV:
PV:
MP:

4: 93.80 x 4
MV:
PV:
MP:

A2 Recline ring row x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 6
2: Bw x 7
3: Bw x 5

4: Bw x 3

B1 Standing BB vertical press x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 45kg x 5
MV:
PV:
MP:

2: 47.5kg x 5
MV:
PV:
MP:

3: 47.5 x 4
MV:
PV:
MP:

4: 47.5 x 4
MV:
PV:
MP:

B2 Seated vertical medball throw x sets x x reps of 78% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 8kg x 8
2: 8kg x 8
3: 8kg x 8
4: 8kg x 6

Accessory work:

C1 Neck harness extension 3x10-15 @ RIR 2-3, 1-2 min rest
Work sets:
1: 10kg x 15 @ RIR 5+
2: 10kg x 15 @ RIR 5+
3: 10kg x 15 @ RIR 2-3

Biceps machine curls 6x6 @ RIR 1-2, 2-3 min rest
Work sets:
1: 74 @ RIR 2-3
2: 74 @ RIR 1-2
3: 67 @ RIR 3-4
4: 69.5 @ RIR 2-3
5: 69.5 @ RIR 1-2
6: 69.5 @

E1 Ez bar wrist extensions 3x10-15 @ RIR 2, 1-2 min rest
Work sets:
1: BB x 25 @ RIR 1-2
2: 1.25 x 16 @ RIR 1-2
3: 1.25 x 15 @ RIR 0-1
4: BB x 18 @ RIR 1-2

1 Like
140

Squat: 100 (010523)
Deadlift: 160 (270423)
Trap bar DL 160 (270423)
Bench: 105 (010523)
Incline bench 92.5 (200522)
Grip: 74.1 Right & 62.4 left (200622)
BB Seal Row: 75 (240222)
Chin up: 25 (270423)
Glute bridge: 120 (240222)
Cable row 120 (030523)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 1: Accelerative Strength - Speed strength & Core stability.
Week 3

Day 1: Vertical pull & posterior chain dominant

A1 thick rope pull up x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 15kg/103kg x 4
Mean velocity:
peak velocity:
Power output:

2: 15kg/103 x 5
MV:
PV:
PO:

3: 15kg/103 x 5
MV:
PV:
PO:

4: 15kg/103 x 5
MV:
PV:
PO:

A2 Overhead medball slams x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: 6kg medball x 5 reps
2: 6kg medball x 5 reps
3: 6kg medball x 7 reps
4: 6kg medball x 6 reps

Sitting external db rotation 3x10-15, 2 min rest
Work sets:
1: 3kg x 15 @ RPE 6.5-7
2: 3kg x 12 @ RPE 6.5-7
3: 3kg x 12 @ RPE 6.5-7

B1 Trap bar deadlift x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 120kg x 4
Mean velocity:
Peak velocity:
Power output:

2: 120kg x 4
MV:
PV:
PO:

3: 120kg x 4
MV: 0
PV:
PO:

B2 kneeling box jump x sets x x reps of 30-40% 1rm. Velocity zone 1.0 - 1.3, 5 min rest
Work sets:
1: Bw x 5 @ 5kg plate underneath for added height
2: Bw x 5 @ —//—
3: Bw x 5 @ —//—

Accessory work:

Db spider hammer curls 5x6 @ 1s iso hold @ RPE 8, 2-3 min rest
Work sets:
1: 18kg @ RPE 6.5-7
2: 18kg @ RPE 7-7.5
3: 18kg @ RPE 7-7.5
4: 18kg @ RPE 7-7.5
5: 18kg @ RPE 7-7.5

Rowing machine jack knife 3x10-15, 2-3 min rest
Work sets:
1: Bw x 12 @ RPE 7.5-8
2: Bw + added red band x 12 @ RPE 7.5-8
3: Bw + added red band x 12 @ RPE 7.5-8

Rowing machine hamstring curls 3x10-15 @ RPE 8, 2-3 min rest
Work sets:
1: Bw x 13 @ RPE 7.5-8
2: Bw x 10 @ RPE 8.5-9
3: skipped last set.

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