Simplified Strength Templates For BJJ is a 4-Part Series and E-Book That Lays Out An Easy-to-follow Program That Is Designed To Give You A Next-level Workout Plan For Your Time Off-the-mat
Build sport-specific strength that will help you become functionally stronger in all aspects of combat.
Use proven methods of strength training that translate directly to on-the-mat performance!
Alex Sterner and Alex Bryce layout their complete 4-day workout routine that addresses each aspect of strength-building AND respects your time!
Recover easier by having a stronger foundation including hip/shoulder mobility exercises that will keep you on the mat longer!
Many Jiu-Jitsu practitioners fall in love with training and forget about more traditional means of fitness. While BJJ is definitely one of the most enjoyable ways to get a solid workout, there is no doubt that the very best athletes in the sport spend a good amount of time on their Strength & Conditioning. Simplified Strength Templates For BJJ by Electrum Performance looks to give you an easy-to-follow routine that provides a comprehensive strength training regime that respects your time.
No need to aimlessly amble along on the treadmill. Alex Sterner & Alex Bryce cut through the nonsense of traditional fitness and jump right to the very best exercises that are designed to increase on-the-mat performance. Alex & Alex have an integral role in the Strength & Conditioning regimens of some of the best athletes in the sport including Andre Galvao and Lucas Barbosa. This series gives you the same routine that Team Atos uses!
Simplified Strength Templates For BJJ lays out a complete workout plan that leaves out the guesswork. On top of visual demonstrations that cover the critical concepts that will lead to your success, you can reference the E-Book to further understand the “why” aspect of each section. From Warm-Ups to Cooldowns and everything in between Alex & Alex have you covered!
Forget your traditional fitness routine and discover a more simplified approach that focuses on building sport-specific strength. BJJ is unlike most athletic endeavors, and as such your workout should reflect that. Simplified Strength Templates For BJJ provides that unique experience that will make you feel more powerful from every position, check out the complete workout below!
So, What's in this Series?
Part 1:
Alex Sterner's Coach Introduction
Alex Bryce's Coach Introduction
Compound Movements
Progressive Overload /Reps in Reserve
WarmUp
Quad Pull To RDL Reach
Sweeping Hamstring Stretch
Lateral Lunge
World's Greatest Stretch
Bear Crawl
Power Skip
Rest Periods
DIY Landmine
Specificity vs Transfer
Advanced Methods/Supersets
DAY 1-HINGE:Dumbbell RDL
HINGE:Barbell RDL
HINGE:Snatch Grip RDL
Vertical Press:1/2 Kneeling DB Single Arm Overhead Press
Vertical Press:1/2 Kneeling LandMine Press
Vertical Press: Tall Kneeling Enhanced Eccentric Landmine Press
Horizontal Pull: DB Incline Chest Supported Row
Horizontal Pull: DB Seal Row
Horizontal Pull: Pendlay Row/li>
Lunge: Dumbbell Split Squat
Lunge: Dumbbell Walking Lunge
Lunge: Dumbbell Deficit Reverse Lunge
Anterior Chain: Hanging Hollow Body
Anterior Chain: Hanging Knee Tuck
Anterior Chain: Toes To Bar
Part 2:
DAY 2 - Squat: Goblet Squat
Squat: Barbell High Bar Box Squat
Squat: Barbell High Bar Back Squat
Horizontal Press: Dumbbell Floor Press
Horizontal Press: Dumbbell Bench Press
Horizontal Press: Barbell Bench Press
Vertical Pull: Table Top Pull Up Hold
Vertical Pull: Table Top Pull Up Negative
Vertical Pull: Table Top Pull Up
Single Leg Thrust: Foot+Shoulder Elevated Single Leg Hip Thrust
Single Leg Thrust: DB Pause B Stance Hip Thrust
Single Leg Thrust: DB Pause Single Leg Hip Thrust
HiP Adduction: Copenhagen Plank (Knee)
Hip adduction: Copenhagen Plank (Foot)
Hip Adduction: Copenhagen Raise
Part 3:
DAY 3 - Split Squat: Barbell Split Squat
Split Squat: Zercher Split Squat
Split Squat: Barbell B Stance Squat
Bodyweight Press: Pushup
Bodyweight: Decline Pushup
Bodyweight Press: Handstand Pushup
Horizontal Pull: Dumbbell Row
Horizontal Pull: Dumbbell Pause Row
Horizontal Pull: Dumbbell Tripod Row
Single Leg Hinge: BW Single Leg RDL + Reach
Single Leg Hinge: DB Braced Single Leg RDL
Single Leg Hinge: Barbell Single Leg RDL
Hip Abduction: side Lying Hip Abduction
Hip Abduction: Extra Range Side Lying Hip Abduction
Hip Abduction: Side Lying Hip Raise
Part 4:
DAY 4 - Hinge: Conventional Block Pull
Hinge: Conventional Deadlift
Hinge: Sumo Deadlift
Vertical Press: DB Seated Overhead Press
Vertical Press: DB Standing Overhead Press
Vertical Press: Military Press
Bodyweight Row: Inverted Row (High)
Bodyweight Row: Inverted Row (Low)
Bodyweight Row: Feet Elevated Inverted Row
Split Squat: BW Bulgarian Split Squat
Split Squat: DB Bulgarian Split Squat
Split Squat: DB Deficit Bulgarian Split Squat
Anterior Chain: Lying Leg Raise
Anterior Chain: Dragon Fly
Anterior chain: Devil's W's
Conclusion
Kualitas 720p/DVD
Format file MP4
durasi 1 jam 36 menit
Rilis September 2020
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Simplified Strength Training Templates For BJJ by Alex Sterner and Alex Bryce
- Product Code: bjj850
- Availability: In Stock
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Rp.150,000