Alex Sterner & Alex Bryce – Simplified Strength Training for BJJ

Description

Alex Sterner & Alex Bryce – Simplified Strength Training for BJJ

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!
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

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