Simplified Strength Training Templates For BJJ by Alex Sterner & Alex Bryce
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!
Course Content
Volume 1
CHAPTER TITLE
START TIME
Alex Sterner's Coach Introduction | 0 |
Alex Bryce's Coach Introduction | 0:45 |
Compound Movements | 1:30 |
Progressive Overload/Reps in Reserve | 2:07 |
Warmup | 5:45 |
Quad Pull to RDL Reach | 6:51 |
Sweeping Hamstring Stretch | 7:32 |
Lateral Lunge | 8:03 |
World’s Greatest Stretch | 8:44 |
Bear Crawl | 9:34 |
Power Skip | 10:28 |
Rest Periods | 10:53 |
DIY Landmine | 13:54 |
Specificity vs Transfer | 14:55 |
Advanced Methods/Supersets | 16:41 |
Day 1 - Hinge: Dumbbell RDL | 18:34 |
Hinge: Barbell RDL | 19:40 |
Hinge: Snatch Grip RDL | 20:35 |
Vertical Press: ½ Kneeling DB Single Arm Overhead Press | 21:30 |
Vertical Press: ½ Kneeling Landmine Press | 22:26 |
Vertical Press: Tall Kneeling Enhanced Eccentric Landmine Press | 23:18 |
Horizontal Pull: DB Incline Chest Supported Row | 24:43 |
Horizontal Pull: DB Seal Row | 25:42 |
Horizontal Pull: Pendlay Row | 26:44 |
Lunge: Dumbbell Split Squat | 27:48 |
Lunge: Dumbbell Walking Lunge | 29:29 |
Lunge: Dumbbell Deficit Reverse Lunge | 30:57 |
Anterior Chain: Hanging Hollow Body | 32:47 |
Anterior Chain: Hanging Knee Tuck | 34:10 |
Anterior Chain: Toes to Bar | 35:38 |
Volume 2
CHAPTER TITLE
START TIME
Day 2 - Squat: Goblet Squat | 0 |
Squat: Barbell High Bar Box Squat | 1:48 |
Squat: Barbell High Bar Back Squat | 3:16 |
Horizontal Press: Dumbbell Floor Press | 5:08 |
Horizontal Press: Dumbbell Bench Press | 6:51 |
Horizontal Press: Barbell Bench Press | 8:26 |
Vertical Pull: Table Top Pull Up Hold | 11:42 |
Vertical Pull: Table Top Pull Up Negative | 12:51 |
Vertical Pull: Table Top Pull Up | 13:43 |
Single Leg Thrust: Foot+Shoulder Elevated Single Leg Hip Thrust | 14:20 |
Single Leg Thrust: DB Pause B Stance Hip Thrust | 15:57 |
Single Leg Thrust: DB Pause Single Leg Hip Thrust | 18:07 |
Hip Adduction: Copenhagen Plank (knee) | 20:08 |
Hip Adduction: Copenhagen Plank (foot) | 21:25 |
Hip Adduction: Copenhagen Raise | 22:28 |
Volume 3
CHAPTER TITLE
START TIME
Day 3 - Split Squat: Barbell Split Squat | 0 |
Split Squat: Zercher Split Squat | 1:22 |
Split Squat: Barbell B Stance Squat | 2:42 |
Bodyweight Press: Pushup | 4:37 |
Bodyweight Press: Decline Pushup | 5:35 |
Bodyweight Press: Handstand Pushup | 6:21 |
Horizontal Pull: Dumbbell Row | 7:30 |
Horizontal Pull: Dumbbell Pause Row | 8:25 |
Horizontal Pull: Dumbbell Tripod Row | 9:13 |
Single Leg Hinge: BW Single Leg RDL + Reach | 10:09 |
Single Leg Hinge: DB Braced Single Leg RDL | 11:43 |
Single Leg Hinge: Barbell Single Leg RDL | 13:08 |
Hip Abduction: Side Lying Hip Abduction | 14:01 |
Hip Abduction: Extra Range Side Lying Hip Abduction | 14:57 |
Hip Abduction: Side Lying Hip Raise | 15:39 |
Volume 4
CHAPTER TITLE
START TIME
Day 4 - Hinge: Conventional Block Pull | 0 |
Hinge: Conventional Deadlift | 1:23 |
Hinge: Sumo Deadlift | 2:22 |
Vertical Press: DB Seated Overhead Press | 4:24 |
Vertical Press: DB Standing Overhead Press | 5:42 |
Vertical Press: Military Press | 6:42 |
Bodyweight Row: Inverted Row (high) | 7:08 |
Bodyweight Row: Inverted Row (low) | 8:04 |
Bodyweight Row: Feet Elevated Inverted Row | 8:41 |
Split Squat: BW Bulgarian Split Squat | 9:30 |
Split Squat: DB Bulgarian Split Squat | 10:51 |
Split Squat: DB Deficit Bulgarian Split Squat | 12:15 |
Anterior Chain: Lying Leg Raise | 13:36 |
Anterior Chain: Dragon Fly | 14:48 |
Anterior Chain: Devil’s W’s | 16:06 |
Conclusion | 17:48 |