The Killbox - A submission wrestlers road to explosive power

Training Logs
,
141

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 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 5
MV:
PV:
PO:

4: 75 x 4
MV:
PV:
PO:

A2 Lying Medball vertical throw 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: 70 x 6
MV:
PV:
PO:

2: 72.5kg x 4
MV:
PV:
PO:

3: 72.5kg x 4
MV:
PV:
PO:

4: 72.5kg 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 + red band x 15 @ RPE 7-7.5
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + band x 15 @ RPE 7.5-8

Neck harness extensions 3x10-15, 2-3 min rest
Work sets:
1: 11.25Kg x 15 @ RPE 6-6.5
2: 11.25kg x 15 @ RPE 7.5-8
3: 11.25kg x 15 @ RPE 8.5-9

Spider reverse db curls 3x10-15, 2-3 min rest
Work sets:
1: 10kg x 15 @ RPE 6.5-7
2: 12kg x 15 @ RPE 8.5-9
3: 12kg x 15 @ RPE 8.5-9

Ez bar wrist extensions 3xmax, 2 min rest
Work sets:
1: 1.25 x 20 @ RPE 9.5-10
2: 1.25 x 15 @ RPE 9.5-10
3: BB x 16 @ RPE 9.5-10

Wrist roller Flexion 3xmax, 2 min rest
Work sets:
1: 5kg x 4 @ RPE 8.5
2: 5kg x 4 @ RPE 10
3: 5kg x 2 @ RPE 10

1 Like
142

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 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: 91.6 x 5
Mean velocity
Peak velocity:
Mean power:

2: 93.9 x 5
MV:
PV:
MP:

3:MV: 91.6 x 6
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

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: 47.5kg x 6
MV:
PV:
MP:

2: 47.5kg x 6
MV:
PV:
MP:

3: 47.75 x 5
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 7
2: 8kg x 8
3: 8kg x 8

Accessory work:

C1 Neck harness extension 3x10-15 @ RIR 2-3, 1-2 min rest
Work sets:
1: 11.25 kg x 15 @ RPE 6.5-7
2: 11.25kg x 15 @ 7-7.5
3: 11.25g x 15 @ 7.5-8

Biceps machine curls 4x6 @ RIR 1-2, 2-3 min rest
Work sets:
1: 67 @ RIR 3-4
2: 67 @ RIR
3: 67 @ RIR 3-4
4: 76.5 @ RIR 2-3

Wrist roller flexion 3 x max, 2 min rest
Work sets:
1: 5kg x 6 @ RPE 10
2: 5kg x 3 @ RPE 10
3: 5kg x 4 @ RPE 10

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

Ez bar wrist extension 3xmax, 2 min rest
Work sets:
1: 1.25 x 16 @ RPE 10
2: BB x 21 @ RPE 9.5-10
3: BB x 20 @ RPE 9.5-10

1 Like
143

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 4: Narrowing rest times between Contrast sets from 30s to asap from A-B and removing 30s from B-A going from 5 min to 4.5 min minutes.
Day 1: Vertical pull & posterior chain dominant

A1 Granate grip pull up x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 0-30s 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, 4.5 min rest
Work sets:
1: 6kg medball x 8 reps
2: 6kg medball x 7 reps
3: 6kg medball x 6 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: 20g @ RPE 7-7.5

Rowing machine jack knife 3x10-15, 2-3 min rest
Work sets:
1: Bw + band x 15 @ 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 + band 15 @ RPE 7.5-8
2: Bw x 10 @ RPE 8.5-9
3: skipped last set.

Wrist roller flex
5kg x 6
5kgx 4
5 x 4

Ez bar wrist extension
1.25 x 20 @ RPE 8.5-9
1.25 x 16
Bb x 22

Neck harness
11.25 x 15 @ RPE 6.5-7
11.25 x 15 @ RPE 7-7.5
11.25 x 15 @ Srpe 7-7.5

1 Like
144

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 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 4
MV:
PV:
PO:

A2 Lying Medball vertical throw 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

B1 SSB squat x sets x x reps of 78% 1rm. Velocity zone 0.5-75 m/s, 30s rest
Work sets:
1: 70 x 6
MV:
PV:
PO:

2: 72.5kg x 5
MV:
PV:
PO:

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

4: 75kg x 4
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 4
2: Bw x 4
3: Bw x 3
4: Bw x 3

Accessory work:

Rowing machine jack knife 3x10-15, 3 min rest
Work sets:
1: Bw + red band x 12 @ RPE 7-7.5
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + band x 12 @ RPE 8.5-9

Neck harness extensions 3x10-15, 2-3 min rest
Work sets:
1: 12.5Kg x 15 @ RPE 6-6.5
2: 12.5kg x 15 @ RPE 7.5-8
3: 12.5kg x 15 @ RPE 10

Spider reverse db curls 3x10-15, 2-3 min rest
Work sets:
1: 12kg x 15 @ RPE 8-8.5
2: 12kg x 15 @ RPE 8.5-9
3: 12kg x 15 @ RPE 8.5-9

Ez bar wrist extensions 3xmax, 2 min rest
Work sets:
1: 1.25 x 18 @ RPE 9.5-10
2: 1.25 x 18 @ RPE 9.5-10
3: BB x 21 @ RPE 9.5-10

Wrist roller Flexion 3xmax, 2 min rest
Work sets:
1: 5kg x 6 @ RPE 9-9.5
2: 5kg x 4 @ RPE 10
3: 5kg x 5 @ RPE 10

Hammer lever Side to side wrist thing - not sure what they are called. Going from pronated to supinated back and fourth.
1.25 x 15 @ RPS 5.4-6
1.25 but further out x 12 @ RPE 6.5-7
1.25 x 12

1 Like
145

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 127 (052623)
vertical press 93 (052623)

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

Week 3
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: 97 x 5
Mean velocity
Peak velocity:
Mean power:

2: 97 x 5
MV:
PV:
MP:

3: 97 x 5
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

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: 47.5kg x 6
MV:
PV:
MP:

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

3: 47.75 x 6
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

Accessory work:

C1 Neck harness extension 4x10-15 @ RIR 2-3, 1-2 min rest
Work sets:
1: 12.5 kg x 15 @ RPE 6.5-7
2: 12.5kg x 15 @ 7.5-8
3: 12.5g x 15 @ 7.5-8

Biceps machine curls 4x6 @ RIR 1-2, 2-3 min rest
Work sets:
1: 60kg + 10lb band @ RIR 3-4
2: 60 + 20lb band @ RIR 2-3
3: 60 + 30lb band @ RIR 0
4: 60kg @ RIR 5-6

Wrist roller flexion 4 x max, 2 min rest
Work sets:
1: 5kg x 6 @ RPE 8.5-9
2: 5kg x 5 @ RPE 8.5-10
3: 5kg x 4 @ RPE 10
4: 5kg x 4 @ RPE 8-8.5

Rowing machine jack knife 3x10-15, 2 min rest
Work sets:
1: Bw + red band x 15 @ RPE 7.5-8
2: Bw + red band x 12 @ RPE 7.5-8
3: Bw + red band x 12 @ RPE 7.5-8
4: Bw + red band x 10 @ RPE 8-8.5

Ez bar wrist extension 3xmax, 2 min rest
Work sets:
1: 1.25 x 18 @ RPE 10
2: 1.25 x 18 @ RPE 9.5-10
3: 1.25 x 15 @ RPE 9.5-10

Seated unilateral hamstring curls 3x10-15, 2 min rest på
Work sets:
1: 15kg x 10 @ RPE 8-8.5
2: 15 x 10 @ RPE 8-8.5
3: 12.5 x 10 @ RPE 7-7.5

  • weak hammies for sure. At least in isolation but its like they are all cramped up into a big miosys. Especially the left is tight as the girl I’m crushing on at the gym. Cant really seem to stretch nor roll it out
1 Like