The Killbox - A submission wrestlers road to explosive power

Training Training Logs
161

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)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 4
Day 2

A Close grip bench press 4x3 & amrap, 3 min rest
Work sets:
60 @ RPE 5.5
65 @ RPE 6
70 @ RPE 6.5
75 @ RPE 7
Amrap
77.5 x 8 @ RIR 9

Combo set 1
B1 Standing BTN military press 5x10 @ RIR 2-3, no rest
Work sets:
40x10 @ RIR 0
40x10 @ RIR 2
40x10 @ RIR 2
40x10 @ RIR 2
40x10 @ RIR 2

B2 RFESS35x10 @ RIR 2-3, 2 min rest
Work sets:
16kg @ RIR 4
16kg @ RIR 5
16kg @ RIR 4

Combo set 2
C1 Lateral Db raise 4x12 @ RIR 2-3, no rest
Work sets:
8kg @ RIR 4
8kg @ RIR 4
8kg @ RIR 4
8kg @ RIR 4

C2 Close grip push up 4x12 @ RIR 2-3, 2 min rest
Work sets:
Bw @ RIR 5
Bw @ RIR 5
Bw @ RIR 5
Bw @ RIR 5

Accessory circuit
D1 Neck harness extension 3xmax up to 50, no rest
Works sets:
11.25 x 30 @ RIR 5+
11.25 x 30 @ RIR 2-3
11.25 x 30 @ RIR 1-2

D2 wrist roller extension 3xmax, no rest
Work sets:
3.75kg x 5 @ RIR 0
3.75kg x 4 @ RIR 0
3.75kg x 3 @ RIR 0-1

D3 Rowing machine jack knife 4x10-15, 1s iso at peak, no rest
Work sets:
On lowest stool + red band x 15 @ RIR 4-5
On lowest stool and lowest setting on step bench + red band x 15 @ RIR 2-4
On lowest stool and lowest setting on step bench + red band x 15 @ RIR 2-4
On lowest stool and lowest setting on step bench + red band x 15 @ RIR 2-4

D4 Wrist roller flexion 3xmax, 2 min rest
Work sets:
6.25kg x 5 @ RIR 1-2
6.25kg x 4 @ RIR 0
6.25kg x 5 @ RIR 0

Session RPE 7

162

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)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 4
Day 4

SSB Squat 5x5, 3 min rest
Top set 1x5 @ 8.5 RPE
70 @ RPE 8.5
Drop sets:
60 x 5 @ RPE 7
60 x 5 @ RPE 7
60 x 5 @ RPE 7
60 x 5 @ RPE 7
Amrap:
60 x 10 @ RPE 8

Skipped combo set 1

Combo set 2
B1 Unilateral db lateral raise 4x12 @ RIR 2-3, no rest
1: 8 @ RIR 5
2: 8 @ RIR 4
3: 8 @ RIR 4
4: 8 @ RIR 2

B2 Narrow push up 4x12 @ RIR 2-3, 2 min rest
1: Bw x 12 @ RIR 8
2: Bw x 12 @ RIR 2
3: Bw x 12 @ RIR 4
4: Bw @ 10 @ RIR 4

Accessory Work
C1 Neck harness extension 3xmax, no rest
1: 11.25kg x 42 @ RIR 0-1
2: 11.25kg x 35 @ RIR 0-2
3: 11.25kg x 30 @ RIR 0-1
4: 11.25kg x 20 @ RIR 3-4

C2 Rowing machine Jack knife 3xmax, no rest
2 red bands x 15 @ RIR 2-4
2 red bands x 15 @ RIR 2-4
on steb bench lowest setting + 2 red bands x 15 @ RIR 2-3
on steb bench lowest setting + 2 red bands x 15 @ RIR 1-3

C3 wrist roller flexion 4xmax, no rest
6.25kg x 3 @ RIR 0-1
6.25kg x 4 @ RIR 0-1
6.25kg x 3 @ RIR 0-1
6.25kg x 4 @ RIR 0-1

C4 wrist roller extension 4xmax, 2 min rest
3.75kg x 5 @ RIR 0-1
3.75kg x 4 @ RIR 0-1
3.75kg x 3 @ RIR 0-1
3.75kg x 3 @ RIR 0-1

Session RPE 7

Exhausted today so skipped one of the combo sets and generally everything felt heavy and sluggish.

163

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)
Pull up: 148.53 (030623)
Glute bridge: 120 (240222)
Cable row 127 (052623)
vertical press 93 (052623)

Resurrection of the deamon slayer - VBT training for maximum rage output
Phase 3:
General strength & strength endurance

Week 7
Day 1 - Added myo reps on accessory work

Deadlift
Top set: 1x5
130 @ RPE 7
Drop sets: 4x6
107.5 x 6 @ RPE 5.5
107.5 x 6 @ RPE 5.5
107.5 x 6 @ RPE 5.5
107.5 x 6 @ RPE 5.5
Amrap:
107.5 x 10 @ RPE 7

Combo set 1
A1 Chest supported db rows 5x8-10 @ RIR 2-3, no rest
24 x 10 @ RIR 5-6
24 x 10 @ RIR 5-6
26 x 10 @ RIR 2-3
26 x 10 @ RIR 2-3
26 x 10 @ RIR 2-3

A2 Back raise 5x8-10 @ RIR 2-3, 2 min rest
10kg x 10 @ RIR 4
10kg x 10 @ RIR 4
10kg x 10 @ RIR 4

Combo set 2
B1 Alternating spider DB hammer curls 4x10 @ RIR 2-3, no rest
16 x 10 @ RIR 5-6
18 x 10 @ RIR 2-3
18 x 10 @ RIR 2-3
20 x 10 @ RIR 2-3

B2 Neck harness extension up to 25 reps, 2 min rest
12.5 x 25 @ RIR 1
13.75 x 15 @ RIR 1
15 x 11 @ RIR 1
15 x 12 @ RIR 1

Accessory work
C1 Wrist roller extension 3x max reps + 1 myo set, no rest
3.75 x 3 + 2 @ RIR 0-0
3.75 x 3 + 1 @ RIR 0-1
3.75 x 2 + 2 @ RIR 0-0

C2 Rowing machine jack knife 3x 10-15, no rest
4 red bands x 15 @ RIR 2-3
4 red bands x 15 @ RIR 1-3
4 red bands x 15 @ RIR 1-3

C3 wrist roller flexion 3x max, 2 min rest
7.5 x 3 + 2 @ RIR 0-0
7.5 x 3 + 2 @ RIR 0-0
7.5 x 3 + 3 @ RIR 0-0

Session RPE 6