Alex Sterner & Alex Bryce – Simplified Strength Training Templates For BJJ
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Archive : Alex Sterner & Alex Bryce – Simplified Strength Training Templates For BJJ Digital Download
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Simplified Strength Templates For BJJ is a four-part series and e-book that lays out an easy-to-follow program designed to provide you with a next-level workout plan for your time away from the mat.
Develop sport-specific strength to help you become more functional in all elements of fighting.
Use tried-and-true strength training methods that convert directly to on-the-field performance!
Alex Sterner and Alex Bryce lay out their whole 4-day training plan that targets every facet of strength-building while still respecting your time!
Improve your recovery by building a stronger foundation, which includes hip/shoulder mobility exercises that will keep you on the mat for longer!
Part 1:
Coach Alex Sterner’s Introduction
Coach Alex Bryce’s Introduction
Compound Motions
Reps in Reserve / Progressive Overload
Quad Pull To RDL Reach Warmup
Hamstring Sweep Lateral Lunge Stretch
The World’s Most Powerful Stretch Bear Crawl Skip the rest periods.
Transfer Advanced Methods/Supersets vs. DIY Landmine Specificity
DAY 1 HINGE: DUMBE RDL\sHINGE:Barbell Snatch Grip RDL HINGE 1/2 Kneeling RDL Vertical Press DB Overhead Press with One Arm
1/2 Kneeling Vertical Press Vertical LandMine Press: Tall Kneeling Enhanced Eccentric Landmine Publishing
DB Horizontal Pull Row with Inclined Chest Support
DB Horizontal Pull Pendlay Row: Seal Row Horizontal Pull/li>
Dumbbell Lunge Split Dumbbell Squat Lunge Walking Lunge Lunge: Dumbbell Shortage Anterior Chain Reverse Lunge: Hanging Hollow Anterior Chain of the Body: Hanging Knee Tuck
Toes to Bar: Anterior Chain
Part 2:
Squat: Goblet, Day 2 Squat Squat: Barbell Squat Box Squat: High Bar Squat: Barbell Back Squat with a High Bar
Dumbbell Floor Press: Horizontal Press
Dumbbell Bench Press: Horizontal Press
Horizontal Press with a Barbell Bench Pressing
Table Top Pull Up Hold: Vertical Pull
Table Top Pull Up Negative Vertical Pull
Table Top Pull Up Vertical
Single Leg Thrust: Elevated Foot+Shoulder Hip Thrust with One Leg
DB Single Leg Thrust Pause B Position Hip thrusting
DB Single Leg Thrust Pause Only one leg Hip thrusting
Copenhagen Plank: HiP Adduction (Knee)
Copenhagen Plank: Hip Adduction (Foot)
Copenhagen Raise: Hip Adduction
Part 3:
DAY 3 – Barbell Split Squat Split Squat Zercher Split Squat Squat: Barbell B Stance Squat Split Squat: Barbell B Stance Squat
Pushup: Bodyweight Press
Bodyweight: Loss Pushup
Handstand Bodyweight Press Pushup
Dumbbell Row with Horizontal Pull
Dumbbell Pause Row: Horizontal Pull
Dumbbell Horizontal Pull Tripod Row
BW Single Leg Hinge RDL with One Leg + Reach
DB Single Leg Hinge RDL with Braced Single Leg
Barbell Single Leg Hinge RDL with a single leg
Hip Abduction: Hip Abduction on the Side
Extra Hip Abduction Range Hip Abduction on the Side
Side Lying Hip Raise: Hip Abduction
Part 4:
DAY 4 – Hinge: Standard Block Pull Hinge: Standard Deadlift
Sumo Deadlift Hinge
DB Vertical Press Overhead Seated Press
DB Vertical Press Overhead Press Standing
Military Press: Vertical Press
Inverted Row: Bodyweight Row (High)
Inverted Row: Bodyweight Row (Low)
Bodyweight Row: Elevated Feet Inverted Row
BW Split Squat Split Squat: Bulgarian Split Squat: DB Split Squat: Bulgarian Split Squat: DB Anterior Chain: Lying Leg Raise Deficit Bulgarian Split Squat Anterior Chain: Dragon Fly Anterior Chain: Devil’s W’s End
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