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    Ground Control Month 3: Focus Strength Speed Speed Strength Yielding Strength Contralateral Stability Concurrent Aerobic

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    Dcore Brd
    This document contains a 12-week training program with 3 sessions per week focused on strength, strength endurance, isometrics, core stability, and aerobic and anaerobic capacity. Each session includes a warmup protocol and lists exercises, sets, reps, and other parameters like rest periods and effort levels. The program progresses over the weeks by increasing weight, reps, sets and decreasing rest periods. Week 12 is designated as a deload week with lighter training.

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    Ground Control Month 3: Focus Strength Speed Speed Strength Yielding Strength Contralateral Stability Concurrent Aerobic

    Uploaded by

    Dcore Brd
    1K views13 pages
    This document contains a 12-week training program with 3 sessions per week focused on strength, strength endurance, isometrics, core stability, and aerobic and anaerobic capacity. Each session includes a warmup protocol and lists exercises, sets, reps, and other parameters like rest periods and effort levels. The program progresses over the weeks by increasing weight, reps, sets and decreasing rest periods. Week 12 is designated as a deload week with lighter training.

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    BJJ-Program-Phase-3

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    This document contains a 12-week training program with 3 sessions per week focused on strength, strength endurance, isometrics, core stability, and aerobic and anaerobic capacity. Each session includes a warmup protocol and lists exercises, sets, reps, and other parameters like rest periods and effort levels. The program progresses over the weeks by increasing weight, reps, sets and decreasing rest periods. Week 12 is designated as a deload week with lighter training.

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    © All Rights Reserved
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    Flag for inappropriate content
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    1K views13 pages

    Ground Control Month 3: Focus Strength Speed Speed Strength Yielding Strength Contralateral Stability Concurrent Aerobic

    Uploaded by

    Dcore Brd
    This document contains a 12-week training program with 3 sessions per week focused on strength, strength endurance, isometrics, core stability, and aerobic and anaerobic capacity. Each session includes a warmup protocol and lists exercises, sets, reps, and other parameters like rest periods and effort levels. The program progresses over the weeks by increasing weight, reps, sets and decreasing rest periods. Week 12 is designated as a deload week with lighter training.

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    © All Rights Reserved
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    of 13

    ground control

    month 3

    Focus
    Strength Speed
    Speed Strength
    Yielding Strength
    Contralateral Stability
    Concurrent Aerobic
    Week 9
    Day 1 -

    Warmup - Base Support System Protocol


    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Stance Trap Bar Deadlift: 6x3 - [RPE - 8 | [2|0|X] ]

    1B: Banded Side Lying Clamshell: 6x6 - [RPE - 7 | [3|1|0] ]

    2A: Dumbbell Glute Bridge Floor Press: 4x5 - [RPE - 8 | [2|0|X] ]

    3: Seal Row: 3x6 - [RPE - 8 | [2|0|X] ]

    4: Trap Bar Static Hold (Quarter Squat): 3x3 reps of 10 sec holds

    5: Ab Roll Out: 3x12

    Aerobic Capacity (6 hours before or after RT)


    120 minutes 75% Max Effort
    Week 9
    Day 2 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Front Squat: 6x3 - [RPE - 8 | [2|0|X] ]

    1B: Banded TKE: 6x10 each side - [RPE - 6-7 | [3|2|1] ]

    2: Incline Close Grip Bench Press: 4x5 - [RPE - 8 | [2|0|X] ]

    3: Renegade Rows: 4x5 - [RPE - 8 | [2|0|X] ]

    4: Reverse Band Supine Barbell Row Static Hold: 3x5 : 10 seconds each rep

    5: Antirotation Press: 3x10 -

    Alactic-Anaerobic (6 hours before or after RT)


    10 seconds (all out effort) 2 minutes rest Concept 2 rower machine - 4 sets
    Week 9
    Day 3 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Squat RDL: 6x3 each leg - [RPE - 8 | [2|0|X] ]

    1B: Valslide Hamstring Curls: 6x6 - [RPE - 7 | [3|1|1] ]

    2: Single Arm Single Leg Glute Bridge DB Floor Press (Daru Press): 4x5 reps - [RPE - 8 | [2|0|X] ]

    3: Cable Single Leg Single Arm Row: 4x6 reps each side - [RPE - 8 | [2|0|X] ]

    4: Scap Pull Up Static Hold (just scaps): 3x5 : 10 sec holds each rep - [RPE - 8 | [Tempo Static] ]

    5: High Plank KB Pull Through: 3x8 each - [RPE - 7-8]

    Lactic Anaerobic Capacity (6 hours before or after RT)


    60 seconds or all out effort 2 minutes rest : 5 sets KB Swings
    Week 10
    Day 1 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Stance Trap Bar Deadlift: 6x3 - [RPE - 9 | [2|0|X] ]

    1B: Banded Side Lying Clamshell: 6x6 - [RPE - 7 | [3|1|0] ]

    2: Dumbbell Glute Bridge Floor Press: 4x5 - [RPE - 9 | [2|0|X] ]

    3: Seal Row: 3x6 - [RPE - 9 | [2|0|X] ]

    4: Trap Bar Static Hold (Quarter Squat): 3x3 reps : 15 second hold each rep

    3B: Ab Roll Out: 3x10 reps. - [RPE - 9]

    Aerobic Capacity (6 hours before or after RT)


    120 minutes 80% Max Effort
    Week 10
    Day 2 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Front Squat: 6x3 each leg - [RPE - 9 | [2|0|X] ]

    1B: Band TKE: 6x10 each side - [RPE - 6-7 | [3|2|1] ]

    2: Incline Close Grip Bench Press: 4x5 - [RPE - 9 | [2|0|X] ]

    3: Renegade Rows: 4x5 reps each side - [RPE - 9 | [2|0|X] ]

    4: Reverse Band Supine Barbell Row Static Hold: 3x5 : 10 seconds each rep

    5: Antirotation Press: 3x10 - [RPE - 9]

    Alactic-Anaerobic (6 hours before or after RT)


    10 seconds (all out effort) 2 minutes rest Concept 2 Rower Machine - 5 sets
    Week 10
    Day 3 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Squat RDL: 6x3 - [RPE - 9 | [2|0|X] ]

    1B: Valslide Hamstring Curls: 6x6 - [RPE - 7 | [3|1|1] ]

    2: Single Arm Single Leg Glute Bridge DB Floor Press (Daru Press): 4x5 reps - [RPE - 9 | [2|0|X] ]

    3: Cable Single Leg Single Arm Row: 4x6 reps each side - [RPE - 9 | [2|0|X] ]

    4: Scap Pull Up Static Hold (just scaps): 3x5 : 10 second holds each rep - [RPE - 9 | [Tempo Static] ]

    5: High Plank KB Pull Through: 3x8 - [RPE - 9]

    Lactic Anaerobic Capacity (6 hours before or after RT)


    60 seconds or all out effort 90 seconds rest - 5 sets KB Swings
    Week 11
    Day 1 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Stance Trap Bar Deadlift: 5x3 - [RPE - 10 | [2|0|X] ]

    1B: Banded Side Lying Clamshell: 5x6 - [RPE - 7 | [3|1|0] ]

    2: Dumbbell Glute Bridge Floor Press: 3x5 - [RPE - 10 | [2|0|X] ]

    3: Seal Row: 3x5 - [RPE - 10 | [2|0|X] ]

    4: Trap Bar Static Hold (Quarter Squat): 3x3 reps : 20 second holds each rep

    5: Ab Roll Out: 3x8 reps. - [RPE - 10]

    Aerobic Capacity ( 6 hours before or after RT)


    120 minutes 85% Max Effort
    Week 11
    Day 2 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Front Squat: 4x3 - [RPE - 10 | [2|0|X] ]

    1B: Band TKE: 4x10 each side - [RPE - 6-7 | [3|2|1] ]

    2: Incline Close Grip Bench Press: 3x5 - [RPE - 10 | [2|0|X] ]

    3: Renegade Row: 3x5 - [RPE - 10 | [2|0|X] ]

    4: Reverse Band Supine Barbell Row Static Hold: 3x5 - 15 second holds each rep

    5: Antirotation Press: 3x8 - [RPE - 10]

    Alactic-Anaerobic (6 hours before and after RT)


    12 seconds (all out effort) 2 minutes rest Concept 2 Rower Machine - 5 sets
    Week 11
    Day 3 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Squat RDL: 4x3 - [RPE - 10 | [2|0|X] ]

    1B: Valslide Hamstring Curls: 6x6 - [RPE - 7 | [3|1|1] ]

    2: Single Arm Single Leg Glute Bridge DB Floor Press (Daru Press): 3x5 reps - [RPE - 10 | [2|0|X] ]

    3: Cable Single Leg Single Arm Row: 3x6 reps each side - [RPE - 10 | [2|0|X] ]

    4: Scap Pull Up Static Hold (just scaps) : 3x3 : 10 second hold each rep - [RPE - 10 | [Tempo Static] ]

    5: High Plank KB Pull Through: 3x6 - [RPE - 10]

    Lactic Anaerobic Capacity (6 hours before or after RT)


    60 seconds or all out effort 45 seconds rest - 5 sets KB Swings
    Week 12 (Deload)
    Day 1 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Stance Trap Bar Deadlift: 3x5 - [RPE - 6 | [2|0|0] ]

    1B: Banded Side Lying Clamshell: 3x5 - [RPE - 6 | [3|1|0] ]

    2: Dumbbell Glute Bridge Floor Press: 3x5 - [RPE - 6 | [2|0|0] ]

    3: Seal Row: 3x5 - [RPE - 6 | [2|0|0] ]

    4: Ab Roll Out: 3x8 - [RPE - 6]

    Aerobic Capacity (6 hours before or after RT)


    120 minutes 60% Max Effort
    Week 12 (Deload)
    Day 2 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Front Squat: 3x5 - [RPE - 6 | [2|0|0] ]

    1B: Band TKE: 3x10 each side - [RPE - 6 | [3|2|1] ]

    2A: Incline Close Grip Bench Press: 3x5 - [RPE - 6 | [2|0|0] ]

    3: Renegade Rows: 3x5 each side - [RPE - 6 | [2|0|0] ]

    4: Antirotation Press: 3x6 - [RPE - 6]

    Alactic-Anaerobic (6 hours before or after RT)


    8 seconds (all out effort) 2 minutes rest Concept 2 Rower Machine - 4 sets
    Week 12 (Deload)
    Day 3 -
    Warmup - Base Support System Protocol
    1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each

    1B: Dynamic Heel to Toe Walks: 10 meters

    2A: Heel Walks: 20 meters

    2B: Toe Walks: 20 meters

    3A: Banded Side Steps: 20 meters both ways

    3B: Banded Sumo Steps: 20 meters both ways

    4A: Terminal Knee Extension: 20 reps each side

    4B: Supine Valslide Eccentrics: 10 reps

    4C: Banded Straight Leg Raise: 5 reps each

    Strength - Strength Endurance, Isometrics, Core Stability


    1A: Split Squat RDL: 3x5 - [RPE - 6 | [2|0|0] ]

    1B: Valslide Hamstring Curls: 3x6 - [RPE - 6 | [3|1|1] ]

    2: Single Arm Single Leg Glute Bridge DB Floor Press (Daru Press): 3x6 reps - [RPE - 6 | [2|0|0] ]

    3: Cable Single Leg Single Arm Row: 3x6 reps each side - [RPE - 6 | [2|0|0] ]

    4: High Plank KB Pull Through: 3x6 reps each side

    Lactic Anaerobic Capacity (6 hours before or after RT)


    60 seconds or all out effort 2.5 minutes rest - 5 sets KB Swings

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