The Killbox - A submission wrestlers road to explosive power

Training Training Logs
101

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)

Upper body 2

Seated neck harness extensions 4x9 + feeder set @ 50% heaviest work set, 2 min rest
Work sets:
1: 17.5 @ RIR 5-6
2: 17.5 @ RIR 2-3
3: 17.5 @ RIR 2-3
4: 17.5 @ RIR 2-3
F: 10 x 20 @ RIR 5+

Seated db shoulder press 4x9 + feeder set @ 50% heaviest work set, 2 min rest
Work sets:
1: 20 @ RIR 5-6
2: 22 @ RIR 2-3
3: 22 @ RIR 2-3
4: 22 @ RIR 1-2
F: 12 x 20 @ RIR 5+

High to low machine row 4x9 + feeder set @ 50% heaviest work set, 2 min rest
Work sets:
1: 25 es @ RIR 10+
2: 30 es @ RIR 6-7
3: 35 es @ RIR 1-2
4: 35 es @ RIR 1-2
F: 17.5 x 30 @ RIR 10+

Inverted neutral grip rows 4xmax @ BW, 2 min rest
Work sets:
1: 15 @ RIR 2-3
2: 15 @ RIR 2-3
3: 12 @ RIR 1-2
4: 12 @ RIR 0-1

Alternating spider hammer curls 5x9 + feeder set @ 50% heaviest work set, 2 min rest
Work sets:
1: 12 @ RIR 10+
2: 14 @ RIR 8-9
3: 16 @ RIR 3-4
4: 16 @ RIR 3-4
5: 18 @ RIR 2-3
F: 10kg x 25 @ RIR 6-7

Wrist roller 4xmax rounds alternating btw ext and flex. 10-15 min rest
Work sets:
1: 3.5kg x 7 rounds @ RIR 1-2 (flex)
2: 3.5kg x 4 rounds @ RIR 1-2 (ext)
3: 3.5kg x 5 rounds @ RIR 1-2 (flex)
4: 3.5kg x 4 rounds @ RIR 1-2 (ext)

Session RPE: 6

102

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)

SSB Squat 12x2 @ 57.5, 2 min rest
Work sets:
1: 57.5 @ RIR 9-10
2: 57.5 @ RIR 9-10
3: 57.5 @ RIR 9-10
4: 57.5 @ RIR 9-10
5: 57.5 @ RIR 9-10
6: 57.5 @ RIR 9-10
7: 57.5 @ RIR 9-10
8: 57.5 @ RIR 9-10
9: 57.5 @ RIR 9-10
10: 57.5 @ RIR 9-10
11: 57.5 @ RIR 9-10
12: 57.5 @ RIR 9-10

Hip thrust machine 4x9, 2 min rest
Work sets:
1: 100 @ RIR 6-7
2: 100 @ RIR 6-7
3: 100 @ RIR 6-7
4: 120 @ RIR 5-6

Hack squat 4x9, 2 min rest
Work sets:
1: 20 @ RIR 6-7
2: 20 @ RIR 6-7
3: 20 @ RIR 6-7
4: 20 @ RIR 6-7
Worst hack squat I’ve ever had the displeasure of using. Going to switch this out with regular leg press or leg extensions.

Stiff leg deadlift 4x9, 2 min rest
Work sets:
1: 32 @ RIR 10+
2: 36 @ RIR 10+
3: 38 @ RIR 10+
4: 40 @ RIR 5-6
Grip strength on left arm was the only limiting factor

Unilateral leg curl 4x9, 2 min rest
Work sets:
1: 20 @ RIR 5-7
2: 25 @ RIR 3-4
3: 25 @ RIR 1-2
4: 20 @ RIR 1-2

Walking lunges 3 x many, 2 min rest
Work sets:
1: Bw x 30 @ RIR 10+
2: Bw x 30 @ RIR 10+
3: Bw x 30 @ RIR 10+

103

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)

Bench press 12x3 @ 62.5, 2 min rest
Work sets:
1: @ RIR 10+
2: @ RIR 10+
3: @ RIR 10+
4: @ RIR 10+
5: @ RIR 10+
6: @ RIR 10+
7: @ RIR 10+
8: @ RIR 10+
9: @ RIR 10+
10: @ RIR 10+
11: @ RIR 10+
12: @ RIR 10+

Seated Db shoulder press 4x9, 2 min rest
Work sets:
1: 20 @ RIR 7-8
2: 22 @ RIR 2-3
3: 24 @ RIR 2-3
4: 24 @ RIR 2-3

Neck harness extension 4x9, 2 min rest
Work sets:
1: 17.5 @ RIR 6-7
2: 17.5 @ RIR 5-6
3: 17.5 @ RIR 2-3
4: 17.5 @ RIR 1-2

Machine high to low row 5x9, 2 min rest
Work sets:
1: 30 es @ RIR 6-7
2: 30 es @ RIR 4-5
3: 30 es @ RIR 3-4
4: 30 es @ RIR 3-4
5: 30 es @ RIR 3-4

Alternating spider hammer curls 5x9, 2 min rest
Work sets:
1: 18 @ RIR 3-4
2: 18 @ RIR 3-4
3: 18 @ RIR 2-3
4: 18 @ RIR 2-3
5: 18 @ RIR 2-4

Missed wrist rolling & abs

Session RPE: 7

104

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)

Trap bar deadlift 12x3 @ 87.5, 2 min rest
Work sets:
1: 87.5 @ RIR 10+
2: 87.5 @ RIR 10+
3: 87.5 @ RIR 10+
4: 87.5 @ RIR 10+
5: 87.5 @ RIR 10+
6: 87.5 @ RIR 10+
7: 87.5 @ RIR 10+
8: 87.5 @ RIR 10+
9: 87.5 @ RIR 10+
10: 87.5 @ RIR 10+
11: 87.5 @ RIR 10+
12: 87.5 @ RIR 10+

Leg press machine 4x9, 2 min rest
Work sets:
1: 160 @ RIR 5-6
2: 160 @ RIR 5-6
3: 160 @ RIR 3-4
4: 160 @ RIR 4-5

45° hyper extension 4x9, 2 min rest
Work sets:
1: 10kg @ RIR 5-6
2: 10kg @ RIR 5-6
3: 10kg @ RIR 4-5
4: 10kg @ RIR 3-4

Calf raise in leg press machine 4x9, 2 min rest
Work sets:
1: 101 @ RIR 10+
2: 117 @ RIR 5-6
3: 125 @ RIR 1-2
4: 117 @ RIR 3-4

Missed leg extensions

Session RPE: 7

105

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)

Seal row 12x3 @ 75kg w/ 2s iso hold, 2 min rest
Work sets:
1: 75 @ RIR 10+
2: 75 @ RIR 10+
3: 75 @ RIR 10+
4: 75 @ RIR 10+
5: 75 @ RIR 8-9
6: 75 @ RIR 7-8
7: 75 @ RIR 7-8
8: 75 @ RIR 7-8
9: 75 @ RIR 6-7
10: 75 @ RIR 6-7
11: 75 @ RIR 5-6
12: 75 @ RIR 5-6

Standing DB shrugs 4x9, 2 min rest
Work sets:
1: 28 @ RIR 4-5
2: 28 @ RIR 4-5
3: 28 @ RIR 4-5
4: 28 @ RIR 4-5

Reverse flyes machine 4x9, 2 min rest
Work sets:
1: 20 @ RIR 10+
2: 25 @ RIR 10+
3: 30 @ RIR 10+
4: 35 @ RIR 4-5
My right elbow is screaming when doing anything related to straight arm strength

Straight bar cable shrugs 4x9, 2 min rest
Work sets:
1: 85 @ RIR 10+
2: 85 @ RIR 10+
3: 85 @ RIR 10+
4: 85 @ RIR 10+
maxed out the weight stack

Narrow pull down to chest 4x9, 2 min rest
Work sets:
1: 75 @ RIR 3-4
2: 75 @ RIR 3-4
3: 75 @ RIR 3-4
4: 75 @ RIR 3-4

Unilateral cable preacher curls 5x9, 2 min rest
Work sets:
1: 30 @ RIR 4-5
2: 35 @ RIR 1-2
3: 30 @ RIR 1-2
4: 30 @ RIR 1-2
5: 30 @ RIR 1-2

Missed chest press and wrist curls.

Session RPE: 6

106

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)

Ever since I stopped using the juggernaut bjj ai, I’ve been trying to find Phil Daru’s ground control program which I knew I had somewhere. Found it yesterday and as such started it today.

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

A1: Trap bar deadlift 4x6 @ RPE 8, 1,3,X tempo, 60s rest
Work sets:
1: 120 @ RPE 6-6.5
2: 125 @ RPE 7-7.5
3: 125 @ RPE 7-7.5
4: 125 @ RPE 7-7.5

A2: Banded glute bridge 4x10 @ RPE 7, 1,3,X tempo, 2 min rest
Work sets:
1: Bands @ RPE 5
2: Bands @ RPE 5
3: Bands @ RPE 5
4: Bands @ RPE 5

B1: Close grip bench press 3x6 @ RPE 8, 1,2,X tempo, 60s rest
Work sets:
1: 60 @ RPE 6
2: 65 @ ROE 6.5-7
3: 70 @ RPE 7-7.5

B2: Band pull apart 3x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 5
2: Bands @ RPE 5
3: Bands @ RPE 5

C1: Chest supported db rows 3x8 @ RPE 8, 1,3,X tempo, 60s rest
Work sets:
1: 22 @ RPE 6
2: 24 @ RPE 6.5
3: 26 @ RPE 6.5-7

C2: Elbow scap push up 3x12 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bw @ RPE 5
2: Bw @ RPE 5
3: Bw @ RPE 5

Famers walk 3x90s @ RPE 9, 3 min rest
Work sets:
1: 32kg KB’s @ RPE 7-7.5
2: 32kg KB’s @ RPE 8
3: 32kg KB’s @ RPE 8

Standing cable shrugs 3x20+, 2 min rest
Work sets:
1: 85kgx25 @ RPE 8
2: 85x20 @ RPE 9
3: 25x20 @ RPE 8.5

Alternating hammer spider curls 3x8 @ RPE 8, 2 min rest
Work sets:
1: 18 @ RPE 6-6.5
2: 18 @ RPE 6-6.5
3: 20 @ RPE 8

Session RPE: 7

107

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1: Zercher squat 4x6 @ RPE 8, 1,3,X tempo, 60s rest
Work sets:
1: 60 @ RPE 6-6.5
2: 70 @ RPE 7-7.5
3: 75 @ RPE 8
4: 75 @ RPE 8

A2: Banded side clamshell 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands
2: Bands
3: Bands

B1: Incline close grip bb bench press 3x6 @ RPE 8, 1,3,X tempo, 60s rest
Work sets:
1: 60 @ RPE 6-6.5
2: 65 @ RPE 7-8
3: 65 @ RPE 7-8

B2: Banded facepulls 3x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands
2: Bands
3: Bands

C1: Neutral grip pull ups 3x8 @ RPE 8, 1,3,X tempo, 60s rest
Work sets:
1: Bw @ RPE 8
2: Bw @ RPE 8
3: Bw @ RPE 8

C2: Supine YWT’s 3x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: 2kg @ RPE 8
2: 2kg @ RPE 8
3: 2kg @ RPE 8

D1: Reverse plank on GLR 2x45s, 2 min rest
Work sets:
1: Bw @ RPE 9
2: Bw @ RPE 10

D2: Plank hold on GLR 2x45s, 2 min rest
Work sets:
1: Bw @ RPE 6
2: Bw @ RPE 6-6.5

Supinated wrist curls 4x10 @ RPE 8, 2 min rest
Work sets:
1: 12 @ RPE 8
2: 12 @ RPE 8
3: 12 @ RPE 8
4: 12 @ RPE 8

Missed battle rope tabata protocal.

Session RPE: 7

108

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1: Romanian BB deadlift 4x8 @ RPE 8, 1,3,X tempo, 60s rest
Work sets:
1: 70 @ RPE 6
2: 80 @ RPE 6.5-7
3: 80 @ RPE 6.5-7
4: 85 @ RPE 7-7.5

A2: Band pull through 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Band @ RPE 5
2: Band @ RPE 5
3: Band @ RPE 5
4: Band @ RPE 5

B1: Seated landmine press 3x6 @ RPE 8, 1,3,X, 60s rest
Work sets:
1: 30 @ RPE 6
2: 35 @ RPE 6.5
3: 40 @ RPE 8

B2: DB scarecrow 3x8 @ RPE 7, 1,3,0, 2 min rest
Work sets:
1: 4 @ RPE 5-55
2: 5 @ RPE 5.5-6
3: 6 @ RPE 6

C1: BB Seal row 3x8 @ RPE 8, 1,3,X, 60s rest
Work sets:
1: 60 @ RPE 6.5-7
2: 65 @ RPE 8
3: 65 @ RPE 8

C2: Band elbow t-spine row 3x10 @ RPE 7, 1,3,0, 2 min rest
Work sets:
1: Band @ RPE 6
2: Band @ RPE 7
3: Band @ RPE 7

Suitcase carry 2x90s 2 min rest
Work sets:
1: 16 @ RPE 8
2: 16 @ RPE 7

Missed biceps, shrugs & cardio.
Cardio isnt exactly a concern but I have to get better at getting to the gym sooner so I can finish before they close off.

109

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1: Trap bar deadlift 4x5 @ RPE 9, 1,5,X tempo, 60s rest
Work sets:
1: 120 @ RPE 6-6.5
2: 125 @ RPE 7-7.5
3: 130 @ RPE 8-8.5
4: 130 @ RPE 8-8.5

A2: Banded glute bridge 4x10 @ RPE 7, 1,5,X tempo, 2 min rest
Work sets:
1: Bands @ RPE 5
2: Bands @ RPE 7
3: Bands @ RPE 7
4: Bands @ RPE 7

B1: Close grip bench press 3x5 @ RPE 8, 1,5,X tempo, 60s rest
Work sets:
1: 65 @ RPE 6.5-7
2: 70 @ RPE 7
3: 72.5 @ RPE 7-7.5

B2: Band pull apart 3x10 @ RPE 7, 1,5,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 6
2: Bands @ RPE 6
3: Bands @ RPE 6

C1: Chest supported db rows 3x6 @ RPE 8, 1,5,X tempo, 60s rest
Work sets:
1: 26 @ RPE 6-6.5
2: 26 @ RPE 6.5-7
3: 30 @ RPE 8.5-9

C2: Elbow scap push up 3x12 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bw @ RPE 5
2: Bw @ RPE 5
3: Bw @ RPE 5

Standing cable rope shrugs 3x20+, 2 min rest
Work sets:
1: 85kgx25 @ RPE 7
2: 85x25 @ RPE 7
3: 25x20 @ RPE 6.5-7

Alternating hammer spider curls 5x6 @ RPE 8, 2 min rest
Work sets:
1: 20 @ RPE 8-8.5
2: 18 @ RPE 6.5-7
3: 18 @ RPE 7
4: 18 @ RPE 7
5: 20 @ RPE 8-8.5

Session RPE: 7

110

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

A1: Zercher squat 4x5 @ RPE 8, 1,5,X tempo, 60s rest
Work sets:
1: 70 @ RPE 6.5 -7
2: 70 @ RPE 6.5-7
3: 75 @ RPE 7-7.5
4: 77.5 @ RPE 8

A2: Banded side clamshell 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 6
2: Bands @ RPE 6
3: Bands @ RPE 6
4: Bands @ RPE 6

B1: Incline close grip bb bench press 3x5 @ RPE 9, 1,5,X tempo, 60s rest
Work sets:
1: 70 @ RPE 7-7.5
2: 70 @ RPE 7-7.6
3: 72.5 @ RPE 7.5-8

  • Incline bench was taken, so I used the flat bench instead.

B2: Banded facepulls 3x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 9
2: Bands @ RPE 9
3: Bands @ RPE 8

C1: Neutral grip pull ups 3x6 @ RPE 8, 1,5,X tempo, 60s rest
Work sets:
1: Bw @ RPE 6.5-7
2: Bw @ RPE 8-8.5
3: Bw @ RPE 9

C2: Supine YWT’s 3x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: 2kg @ RPE 6.5-7
2: 2kg @ RPE 7
3: 2kg @ RPE 8

D1: Reverse plank on GLR 2x45s, 2 min rest
Work sets:
1: Bw @ RPE 9-9.5
2: Bw @ RPE 10

D2: Plank hold on GLR 2x45s, 2 min rest
Work sets:
1: Bw @ RPE 7.5-8
2: Bw @ RPE 8-8.5

E1: Supinated wrist curls 2x10 @ RPE 8, 2 min rest
Work sets:
1: 12 @ RPE 6-6.5
2: 14 @ RPE 7

E2: Pronated wrist curls 2x10 @ RPE 8, 2 min rest
Work sets:
1: 7 @ RPE 6-6.5
2: 8 @ RPE 8

Farmers walk 2x45s, 2min rest
Work sets:
1: 36 @ RPE 6-6.5
2: 40 @ RPE 6.5-7

Unilateral cable preacher curls 3x6 @ RPE 8, 1,5,X, 3 min rest
Work sets:
1: 30 @ RPE 6.5-7
2: 35 @ RPE 7.5-8
3: 35 @ RPE 8

Session RPE: 7

111

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1: Romanian BB deadlift 4x5 @ RPE 9, 1,5,X tempo, 60s rest
Work sets:
1: 85 @ RPE 6-6.5
2: 90 @ RPE 6.5-7
3: 95 @ RPE 7-7.5
4: 100 @ RPE 7.5-8

A2: Band pull through 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Band @ RPE 5
2: Band @ RPE 5
3: Band @ RPE 5
4: Band @ RPE 5

B1: Seated landmine press 3x5 @ RPE 9, 1,5,X, 60s rest
Work sets:
1: 35 @ RPE 6.5-7
2: 37.5 @ RPE 7-7.5
3: 40 @ RPE 8

B2: DB scarecrow 3x8 @ RPE 7, 1,3,0, 2 min rest
Work sets:
1: 6 @ RPE 5.5-6
2: 7 @ RPE 6-6.5
3: 8 @ RPE 7-7.5

C1: BB Seal row 3x8 @ RPE 8, 1,3,X, 60s rest
Work sets:
1: 149 @ RPE 8.5-9
2: 141 @ RPE 6.5-7
3: 149 @ RPE 7.5-8
Not enough time to set it up. Did seated cable rows instead

C2: Band elbow t-spine row 3x10 @ RPE 7, 1,3,0, 2 min rest
Work sets:
1: Band @ RPE 6
2: Band @ RPE 7
3: Band @ RPE 7

Suitcase carry 2x90s 2 min rest
Work sets:
1: 16 @ RPE 6-6.5
2: 20 @ RPE 8-8.5

112

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1: Trap bar deadlift 3x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 130 @ RPE 6.5-7
2: 135 @ RPE 7.5-8
3: 135 @ RPE 7.5-8

A2: Banded glute bridge 3x10 @ RPE 7, 1,3,X tempo, 2 min rest
Work sets:
1: Bands @ RPE 5
2: Bands @ RPE 7
3: Bands @ RPE 7

B1: Close grip bench press 4x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 70 @ RPE 7-7.5
2: 72.5 @ RPE 7.5-8
3: 75 @ RPE 8-8.5
4: 75 @ RPE 8-8.5

B2: Band pull apart 4x10 @ RPE 7, 1,5,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 6
2: Bands @ RPE 6
3: Bands @ RPE 6
4: Bands @ RPE 6

C1: Chest supported db rows 10x6 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 30 @ RPE 8-8.5
2: 30 @ RPE 8-8.5
3: 30 @ RPE 8-8.5
4: 30 @ RPE 8-8.5
5: 30 @ RPE 7.5-8
6: 30 @ RPE 7.5-8
7: 30 @ RPE 7.5-8
8: 30 @ RPE 7.5-8
9: 30 @ RPE 7.5-8
10: 30 @ RPE 7.5-8

C2: Elbow scap push up 6x12 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bw @ RPE 5
2: Bw @ RPE 5
3: Bw @ RPE 5
4: Bw @ RPE 5
5: Bw @ RPE 5
6: Bw @ RPE 5

Unilateral cable preacher curls 4x6 @ RPE 8, 2 min rest
Work sets:
1: 30 @ RPE 6.5-7
2: 35 @ RPE 7.5-8
3: 35 @ RPE 8-8.5
4: 35 @ RPE 8-8.5

Farmers walk 2x45s, 2 min rest
Work sets:
1: 40kg @ RPE 7.5-8
2: 40kg @ RPE 7.5-8

Session RPE: 8

113

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Aux Day 1

Neck harness 4x15 @ RIR 2-3, 2 min rest
Work sets:
1: 10 @ RIR 10+
2: 10 @ RIR 10+
3: 10 @ RIR 10+
4: 10 @ RIR 10+

Wrist roller 4xMax @ RIR 1-2, alternating between flexion and extension.
Work sets:
1: 10 @ 2.5kg @ RIR 3-4 (flex)
2: 5 @ 2.5 @ RIR 1-2 (ext)
3: 9 @ 2.5kg @ RIR 1-2 (flex)
4: 4 @ 2.5 @ RIR 0-1 (ext)

Supinated cable wrist curls 2x12 @ RIR 1-2, 2 min rest
Work sets:
1: 10 @ RIR 5+
2: 10 @ RIR 5+

Pronated wrist curls 2x12 @ RIR 1-2, 2 min rest
1: 4.25 @ RIR 5+
2: 4.25 @ RIR 5+
Worked out in the home gym which has powerblock db’s and they jump from 4.25 to 7kg which is to much.

Standing cable shrugs 4x12 @ RIR 2-3, 2 min rest
Work sets:
1: 30 @ RIR 10+
2: 40 @ RIR 10+
3: 40 @ RIR 10+
4: 40 @ RIR 10+

114

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

A1: Zercher squat 4x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 60 @ RPE 7-7.5
2: 60 @ RPE 7-7.5
3: 60 @ RPE 7-7.5
4: 60 @ RPE 7-7.5
Focusing on technique more so than weight

A2: Banded side clamshell 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 6
2: Bands @ RPE 6
3: Bands @ RPE 6
4: Bands @ RPE 6

B1: close grip bb bench press 4x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 70 @ RPE 7-7.5
2: 70 @ RPE 7-7.5
3: 70 @ RPE 7-7.5
4: 70 @ RPE 7-7.5

B2: Banded facepulls 4x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Slim red band @ RPE 6
2: Slim red band @ RPE 6
3: Slim red band @ RPE 6
4: Slim red band @ RPE 6

C1: Db seal row 8x6 @ RPE 10, 1,3,X,4 tempo, 60s rest
Work sets:
1: 20 @ RPE 6-6.5
2: 20 @ RPE 6-6.5
3: 20 @ RPE 6-6.5
4: 22 @ RPE 8-8.5
5: 22 @ RPE 8-8.5
6: 22 @ RPE 7-7.5
7: 22 @ RPE 7-7.5
8: 22 @ RPE 7-7.5
Few technical issues that needs correcting and as such I decided to lower the weights. Traps taking over to much etc.

C2: incline Y,T’s 4x10s @ RPE 7, 2 min rest
Work sets:
1: 2kg @ RPE 8-9
2: 2kg @ RPE 9-9.5
3: 2kg @ RPE 9-9.5
4: 2kg @ RPE 9-9.5

D1: Reverse plank on GLR 2x45s, 2 min rest
Work sets:
1: Bw @ RPE 8.5-9
2: Bw @ RPE 10

D2: Plank hold on GLR 2x45s, 2 min rest
Work sets:
1: Bw @ RPE 6.5-7
2: Bw @ RPE 7-7.5

Unilateral cable preacher curls 4x6 @ RPE 8, 1,5,X, 3 min rest
Work sets:
1: 30 @ RPE 6.5-7
2: 35 @ RPE 7.5-8
3: 35 @ RPE 8-8.5
4: 35 @ RPE
Session RPE: 7

115

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 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 3

A1: Romanian BB deadlift 3x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 90 @ RPE 6-6.5
2: 100 @ RPE 7-7.5
3: 105 @ RPE 7-7.5

A2: Band pull through 3x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Band @ RPE 6
2: Band @ RPE 6
3: Band @ RPE 5

B1: half kneeling unilateral landmine press 3x20+ @ RPE 10, 1,3,2 60s rest
Work sets:
1: BB x 22 @ RPE 8-9
2: BB x 18 @ RPE 8-8.5
3: BB x 20 @ RPE 8-8.5
Can’t extend right elbow due to tennis elbow so my PT adviced high reps, low weights.

B2: alternating DB scarecrow 3x8 @ RPE 7, 1,3,0, 2 min rest
Work sets:
1: 6 @ RPE 5.5-6
2: 6 @ RPE 7-7.5
3: 6 @ RPE 7-7.5

C1: DB Seal row 5x8 @ RPE 8, 1,3,X,3 60s rest
Work sets:
1: 20 @ RPE 7-7.5
2: 20 @ RPE 7-7.5
3: 20 @ RPE 6.5-7
4: 20 @ RPE 7-7.5
5: 20 @ RPE 7-7.5

Suitcase carry 2x90s 2 min rest
Work sets:
1: 16 @ RPE 6-6.5
2: 20 @ RPE 8-8.5

Unilateral cable preacher curls 3x6, 2,3,1, 120s rest
Work sets:
1: 30 @ RPE 6.5-7
2: 35 @ RPE 7-7.5 on right, left struggling a bit
3: 40 @ RPE 10

very low sled push 4x2 min @ RPE 8, 60s rest
Work sets:
1: 80kg @ RPE 6.5-7
2: 80kg @ RPE 7-7.5
3: 80kg @ RPE 7.5-8
4: 80kg @ RPE 7.5-8

Session RPE 6

116

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 4
Phase 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1: Trap bar deadlift 3x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 135 @ RPE 6.5-7
2: 135 @ RPE 8.5-9
3: 135 @ RPE 7.5-8

A2: Banded glute bridge 3x10 @ RPE 7, 1,3,X tempo, 2 min rest
Work sets:
1: Band @ RPE 5
2: Band @ RPE 5
3: Bands @ RPE 7

B1: Close grip bench press 3x6 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 72.5 @ RPE 7-7.5
2: 72.5 @ RPE 7-7.5
3: 75 @ RPE 8-8.5

B2: Band pull apart 3x10 @ RPE 7, 1,5,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 6
2: Bands @ RPE 6
3: Bands @ RPE 6

C1: Chest supported db rows 6x6 @ RPE 10, 1,2,X tempo, 60s rest
Work sets:
1: 28 @ RPE 7-7.5
2: 30 @ RPE 8-8.5
3: 32 @ RPE 8-8.5
4: 32 @ RPE 8.5-9
5: 32 @ RPE 8.5-9
6: 32 @ RPE 8.5-9

C2: Elbow scap push up 3x12 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bw @ RPE 5
2: Bw @ RPE 5
3: Bw @ RPE 5

Session RPE: 7

Took approximately 2.5 hours. A good hour warming up with foam rolling, stretching, etc and some 90m training. Ive allways taken my warm ups seriously and since stretching is especially high up on the ladder on my to do list and something that in many cases has a larger impact on Jiu jitsu than strength, it takes precedence over the actual training. If im running late and it stands between getting a full warm up and ultimately not being able to complete the program completely or skippping parts of the warm up and them completing the program - warming up allways wins.

117

Ground control Week 4
Phase 1: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1: Zercher squat suplex 4x6 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 60 @ RPE 6.5-7
2: 62.5 @ RPE 7-7.5
3: 65 @ RPE 7-7.5
4: 65 @ RPE 7-7.5
Focusing on technique more so than weight

A2: Banded side clamshell 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Bands @ RPE 6
2: Bands @ RPE 6
3: Bands @ RPE 6
4: Bands @ RPE 6

B1: close grip bb bench press 4x6 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 70 @ RPE 7-7.5
2: 72.5 @ RPE 7.5-8
3: 72.5 @ RPE 8-8.5
4: 70 @ RPE 7-7.5

B2: Banded facepulls 4x10 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: 12.5 @ RPE 4.5-5
2: 15 @ RPE 4.5-5
3: 17.5 @ RPE 5-5
4: 20 @ RPE 6-6.5

C1: chest supported row 5x6 @ RPE 10, 1,3,X,3, tempo, 60s rest
Work sets:
1: 30 @ RPE 8.5-9
2: 30 @ RPE 8-8.5
3: 30 @ RPE 8-8.5
4: 30 @ RPE 8-8.5
5: 30 @ RPE 8-8.5

C2: incline Y,T’s 4x10s @ RPE 7, 2 min rest
Work sets:
1: 2kg @ RPE 8-9
2: 2kg @ RPE 9-9.5
3: 2kg @ RPE 9-9.5
4: 2kg @ RPE 9-9.5

D1: Reverse plank on GHR 2x45s, 2 min rest
Work sets:
1:
2:
Couldnt find a GHR

D2: Plank hold on GHR 2x45s, 2 min rest
Work sets:
1:
2:
Couldnt find a GHR

Unilateral cable preacher curls 4x6 @ RPE 8, 1,5,X, 3 min rest
Work sets:
1: 30 @ RPE 6.5-7
2: 35 @ RPE 7.5-8
3: 35 @ RPE 8-8.5
4: 35 @ RPE 8-8.5

Session RPE: 6

118

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

A1: Romanian BB deadlift 4x5 @ RPE 10, 1,3,X tempo, 60s rest
Work sets:
1: 105 @ RPE 7-7.5
2: 110 @ RPE 8.5-9
3: 110 @ RPE 8.5-9
4: 110 @ RPE 8.5-9

A2: Band pull through 4x8 @ RPE 7, 1,3,0 tempo, 2 min rest
Work sets:
1: Band @ RPE 6
2: Band @ RPE 6
3: Band @ RPE 5
4: Band @ RPE 8-9

B1: half kneeling unilateral landmine press 3x20+ @ RPE 10, 1,3,2 60s rest
Work sets:
1: BB x 24 @ RPE 8-9
2: BB x 22 @ RPE 8-8.5
3: BB x 18@ RPE 8-8.5
Can’t extend right elbow due to tennis elbow so my PT adviced high reps, low weights.

B2: alternating DB scarecrow 3x8 @ RPE 7, 1,3,0, 2 min rest
Work sets:
1: 5 @ RPE 6-6.5
2: 5 @ RPE 7-7.5
3: 5 @ RPE 7-7.5

C1: DB Seal row 5x8 @ RPE 8, 1,3,X,3 60s rest
Work sets:
1: 20 @ RPE 6-6.5
2: 22 @ RPE 7-7.5
3: 22 @ RPE 7-7.5
4: 22 @ RPE 8-8.5
5: 20 @ RPE 8.5-9

Suitcase carry 2x90s 2 min rest
Work sets:
1: 20 @ RPE 8-8.5
2: 20 @ RPE 8-8.5

Session RPE 6

119

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 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 1

A1 Split Stance Trap Bar Deadlift: 4x5 @ RPE 8, 2,0,X, 60s rest
Work sets:
1: (RFI) 120 @ RPE 6-6.5
2: (LFI) 120 @ RPE 6-6.5
3: (RFI) 125 @ RPE 6.5-7
4: (LFI) 125 @ 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 3x6 @ RPE 8, 2,0,X, 60s rest
Work sets:
1: 70 @ RPE 7-7.5
2: 72.5 @ RPE 7-7.5
3: 72.5 @ RPE 7-7.5

B2 seated 45 Degree Weighted Scarecrows 3x8 @ RPE 7, 2,1,2, 2 min rest
Work sets:
1: 3kg @ RPE 6.5-7
2: 3kg @ RPE 7-7.5
3: 3kg @ RPE 7.5-8

C1 Low Cable Row: 4x6 @ RPE 8, 2,2,X, 60s rest
Work sets:
1: 40 @ RPE 5-5.5
2: 52 @ RPE 5-5.5
3: 57 @ RPE 7.5-8
4: 57 @ RPE 7.5-8

C2 Scapula Pull Up: 3x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Bw @ RPE 4.5-5
2: Bw @ RPE 4.5-5
3: Bw + 5kg @ RPE 4.5-5
4: Bw + 5kg @ RPE 4.5-5

E unilateral band curls 3x8 @ RPE 8, 1,1,1,2, 3 min rest
Work sets:
1: @ RPE 6.5-7
2: @ RPE 7-7.5 ( left struggling hard after rep 4-5 whereas right is cruising )
3: @ RPE 7.5-8 ( right struggling as well)

Supinated dB wrist curls 2x20 w/1s iso hold @ RPE 8, 3 min rest
Work sets:
1: 10kg @ RPE 7.5-8
2: 10 @ RPE 8.5-9
Going lighter next time. Didnt get full rom on at least half the reps during second set.

Pronated wrist curls 2x20 w/1s iso hold @ RPE 8, 3 min rest
Work sets:
1: 6Kg @ RPE 7.5-8
2: 5 Kg @ RPE 7.5-8

Session RPE: 6

120

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 2: Strength - Strength Endurance, Isometrics, Core Stability
Day 2

A1 RFE zercher split quat: 4x5 @ RPE 8, 2,1,X, 60s rest
Work sets:
1: BB @ RPE 6-6.5
2: 22.5 @ RPE 6.5-7
3: 25 @ RPE 6.5-7
4: 27.5 @ RPE 7-7.5

A2 Swizz ball/TRX hamstring Curls: 4x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Swiss ball Bw @ RPE 4.4-5
2: Swiss ball Bw @ RPE 4.5-5
3: Swiss ball Bw @ RPE 4.5-5
4: Swiss ball Bw @ RPE 4.5-5

B1 Offset BB narrow grip floor press 4x6 reps @ RPE 8, 2,1,X, 60s rest
Work sets:
1: Off right 62.5 - BB + 20 / 22.5 @ RPE 6.5-7
2: Off left side 62.5 @ RPE 6.5-7
3: Off right 63.75 @ RPE 7.5-8
4: Off left 63.75 @ RPE 7.5-8

B2 Band Pull Apart: 4x10 reps @ RPE 7, 2,2,2, 2 min rest
Work sets:
ZERO - hurts the right elbow. Switching to another exercise next time

C1 Chest supported db rows 5x6 @ RPE 8, 2,1,X,3,0 60s rest
Work sets:
1: 22 @ RPE 6-6.5
2: 22 @ RPE 6-6.5
3: 24 @ RPE 6.5-7
4: 24 @ RPE 6.5-7
5: 26 @ RPE 6.5-7
Full scap reaction focus

C2 standing forward pull band shoulder external rotation to press 4x8 @ RPE 7, 2,2,2, 2 min rest
Work sets:
1: Yellow band @ RPE 6.5-7
2: Yellow band @ RPE 6.5-7
3: Yellow band @ RPE 7-7.5
4: Yellow band @ RPE 7-7.5

D Thick rope narrow grip pull up 3x3 @ RPE 8, 2,2,X,5, 2 min rest
Work sets:
1: Bw @ RPE 6-6.5
2: Bw @ RPE 6.5-7
3: Bw @ RPE 6.5-7

E Unilateral precher band curls 4x8 @ RPE 8, 1,1,1,2, 2 min rest
Work sets:
1: 10, 30, 40 & 50 lbs bands @ RPE 6.5-7
2: 10, 30, 40 & 50 lbs bands @ RPE 8-8.5
3: 10, 30, 40 & 50 lbs bands @ RPE 8-8.5
4: 10, 30, 40 & 50 lbs bands @ RPE 9-95
Distance from attachment point increases difficulty obviously. Right arm is at RPE 6-6.5 on all sets. Left is struggling hard

F Farmers briefcase walk 2x45 sec @ RPE 7, 2 min rest
Work sets:
1: 28kg kb @ RPE 6.5-7
2: 28 @ RPE 6.5-7

G Forearm roller 4xmax rounds both flexion & extension @ RPE 8, 2 min rest
Work sets:
1: Flex 3.75kg x 8 @ RPE 7.5-8
2: Ext 2.5kg x 8 @ RPE 7.5-8
3: Flex 3.75kg x 8 @ RPE 7.5-8
4: Ext 2.5 x 8 @ RPE 7.5-8

Conditioning:
10 min jog
Avg HR: 126
Max HR: 139

The only conditioning work i’ve done the past years is drilling and sparring. Funny how I can drill and spar for hours without pause or even hydration but ten minutes on the treadmill is enough to make me thirsty and get my HR up as well. law of specificity. quite interesting.