Barbell Front Squat

Barbell Front Squat

Goals: Power Products Used: None Key Area of Focus: Keep your elbows high Rest the bar on your shoulders Keep your knees pressed out Developing power in the legs while keeping your core strong this is a great way to get overall power when you...

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Banded Push Ups

Banded Push Ups

Goals: Strength Products Used: None Key Area of Focus: Cross the band so you don't get hit with it Push your back into the band Keep your elbows in close This is a great way to add difficulty to an otherwise basic exercise. One of my personal...

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Weighted Ankle C.A.R.S.

Weighted Ankle C.A.R.S.

Goals: Mobility Products Used: Kettlebell Key Area of Focus: Move slowly through the motion Make sure it's your ankle moving Keep your heels on the floor Having mobility in your ankle is going to help you with your throws, takedowns, and most of...

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90 90 Eccentric Module

90 90 Eccentric Module

Goals: Mobility & Strength Products Used: None Key Area of Focus: Make sure you actively challenge your end range Move slowly through it Don't cheat to gain range of motion Becoming stronger at our end ranges is one of the secrets to a...

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Pro Workout 1

Pro Workout 1

This program is designed to help you become more familiar with stacking your programs into small circuits that allow you to workout your whole body safely and effectively. The idea behind this is building out body up as a unit to make small gains...

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Body Weight Training

Body Weight Training

Body Weight Workout The body weight workout is great for people who travel, people looking to get into shape, or as a warm up for seasoned lifters. This workout is designed to really attack your body. We have a little bit of everything in here...

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Kettlebell Routine

Kettlebell Routine

The Basic Lift This routine is meant for the person with little lifting experience or someone who is looking to get back into lifting. Our goal with this workout out is to make it quick and effective. We don't want to over do anything when we...

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Kettlebell Goblet Squat

Kettlebell Goblet Squat

Goals: Core & Leg Strength Product Used: Kettlebell Key areas of focus: Keep bell close to chest Press the knees apart Elbows close to your body Keep your feet flat on the floor Will help the grappler develop key areas of their game. Ranging...

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Battle Ropes Small Waves

Battle Ropes Small Waves

Goals: Grip Strength & Conditioning Products Used: Battle Rope Key areas of focus: Keep an athletic squat Feet shoulder width Try to only move from elbows to hands keeping everything else tight Will help the grappler develop key areas of...

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Battle Ropes Big Waves

Battle Ropes Big Waves

Goals: Grip Strength & Conditioning Products Used: Battle Rope Key areas of focus: Keep athletic squat Keep a tight grip on the end of the rope Move entire arm from the shoulder Will help the grappler develop key areas of their game. Ranging...

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Battle Ropes Side To Side

Battle Ropes Side To Side

Goals: Grip Strength & Conditioning Products Used: Battle Rope Key areas of focus: Keep athletic squat Keep tight grip on the rope Try and keep your forearms parallel to the floor and only moving from the elbow to wrist Will help the grappler...

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Med Ball Slams

Med Ball Slams

Goals: Explosiveness Products Used: Medicine Ball Key areas of focus: Reach as high as you can getting up on to your toes Focus on squeezing your core as tight as possible as you throw the ball Be careful not to get hit in the face as the ball...

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