ProductContent

Unleash by Kennet Ekelund Waale

Benefit From Unprecedented Fitness Results With Coach Kennet Ekelund Waale and His Complete Blueprint For Efficient, Fun, and Joint Friendly Strength Training! 

  • Learn how to get stronger in a fun and time efficient way without aches and pains, so that you can compliment your grappling and help take your training to the next level!
  • Explore 6 months of Done-4-You Training using the 3R framework (Reset, Readiness and Rumble) used by world-class and hobbyist BJJ Athletes!
  • Discover more than 16 mini workouts you can do to further customise your needs such as agility, cardio, or injury mitigation!
  • Improve your coordination, change of direction and overall maneuverability by following the specific warmups for each phase of training!
  • This one-of-a-kind instructional is jam packed with more than 65 in-depth videos for you to learn how to perfectly execute all the exercises in the program, so you can reap all the benefits of strength training.
  • Learn to train based on your current level of weightlifting experience, so that you can get the most out of your time spent in the gym and avoid common ouchies (🡨 science-y word, innit?) and nagging injuries experienced by many with the more traditional exercises such as the back squat, barbell deadlift and bench press!
  • Add tremendous value to your toolbox by enjoying the 70-page accompanying ebook which teaches you specifics around developing a strong body based on actual science and accredited sources!

Course Content

Expand All Sections

Volume 1

CHAPTER TITLE

START TIME

Warm Up Sequences - Warm Up Phase 1 0
Warm Up Phase 2 5:55
Warm Up Phase 3 and 4 12:17
Lower Body Exercises - TRX Squat with Heels Elevated 18:15
Cable Zercher Squat with Heels Elevated 20:46
Plate Reach Squat with Heels Elevated 23:36
DB Goblet Squat with Heels Elevated and Band Around Knees 60 Degrees 25:47
DB Goblet Squat with Heels Elevated and Band Around Knees 90 Degrees 28:19
KB Front Rack Heel Elevated Squat 30:26
Bodyweight and Goblet Staggered Stance Squat to Box 34:33
Landmine Squat with Heel Elevated 37:53
Reverse Banded Knee Extensions 41:26

Volume 2

CHAPTER TITLE

START TIME

Cable Zercher SSQ with Front Heel Elevated 0
Cable Assisted SSQ with Contralateral Load 3:24
Cable Assisted SSQ with Ipsilateral Load 5:52
Cable Assisted SSQ with Bilateral Load 8:08
SSQ with Band Pulling Knee Outwards 10:31
SSQ with Band Pulling Knee Inwards 13:08
Wall Referenced SSQ with Contralateral Reach or Load 15:44
Step Up with Cross-Connect 18:08
Cable Step Down 20:33
Single Leg Squat to Box 23:14
Skater Squat 28:15
Suspension Hamstring Curls with Yoga Block/Ball 32:12
Landmine Deadlift 34:21
Elevated KB Deadlift 39:21
Valslide Curl - Down Only 43:31
Valslide Curl - Full Range 45:25
Single Leg RDL with Medicine Ball 47:51
Internal Rotation Deadlift 51:25
Wall Referenced Single Leg Deadlift 54:54
Bilateral Chaos Kickstand Deadlift 58:03
Foot Elevated Side Goblet Squat 1:00:13
Side Kickstand Deadlift with Foot Elevated 1:04:02
Seated Deadlift and Seated Goodmornings 1:07:01
Suspension Strap Rows with Two Arms, Off-Set Rows and Single Arm Rows 1:10:00

Volume 3

CHAPTER TITLE

START TIME

Upper Body Exercises - 90-90 TRX Row 0
Half Kneeling One Arm Pulldown 2:04
TRX Rows with Legs on Bench 4:31
DB Tripod Row 5:44
Single Leg Hip Thrust 8:12
Landmine Press 10:06
Half and Tall Kneeling Landmine Presses 12:46
Push Ups and Hand Elevated Push Ups 16:24
Push Ups with Foot Elevation 19:14
Push Ups with Band 20:59
2-Arm Bridge Presses, 1-Arm Bridge Press and Alternating Bridge Presses 23:22
Staggered Stance Cable Press 27:04
Half and Tall Kneeling Cable Presses 30:10

Volume 4

CHAPTER TITLE

START TIME

Reset and Mini Workout Exercises - Broad Jumps and Broad Jumps with Band 0
Continuous Broad Jumps 4:45
Lateral Bounds and Forward Jumps 6:50
Continuous Lateral Bounds 9:03
Rock Jumps and Single Leg Rock Jumps 11:06
Seated Box Jumps 12:59
2:1 Landing Drill 14:56
Off-Step Landing Drill 16:48
Lateral Off-Step Landing Drill 19:38
Counter Movement Jumps 21:54
Jump Squats 24:42
Medicine Ball Power Slams 26:33
Medicine Ball Rotational Slams 28:07
Two and Single Legged Pogos 30:54
Single Leg Hop with Calf Pick Up 32:54
Single Leg Hop with Knee Pick Up 34:38
Continuous Single Leg Hops 36:26
Neck Rotations and Wrestler's Bridge on Bench 38:29
Hip Internal Rotations with Block 42:46
Hip ABductions with Strap and Hip ADduction with Block 44:59
90-90 Hamstring Lift Off 47:37
Posterior Mediastinal Breathing 49:27
Short, Medium and Long Lever Copenhagen Planks 51:56
Sidelying Hip ADduction with Band 55:59
Half and Tall Kneeling Cable Lifts 58:11

Check out a free sample:

Additional Info

To successfully execute this program, you must have access to the following pieces of equipment:

  • External resistance such as kettlebells and/or dumbbells
  • Resistance bands and/or cables
  • A box/chair/bench of some kind which is approximately knee height
  • A yoga block and/or ball of some kind (i.e., soccer or basketball)
  • A timer (i.e., stopwatch and/or phone)


The program is delivered via the BJJ Fanatics website and is available in the application, however, the program file itself is delivered via .excel format. Buyers are therefore advised to have access to Google Sheets, Microsoft Excel or other software which can open this file format.

So, What's On The Series?

Part 1

Warm Up Sequences - Warm Up Phase 1

Warm Up Phase 2

Warm Up Phase 3 And 4

Lower Body Exercises - Trx Squat With Heels Elevated

Cable Zercher Squat With Heels Elevated

Plate Reach Squat With Heels Elevated

Db Goblet Squat With Heels Elevated And Band Around Knees 60 Degrees

Db Goblet Squat With Heels Elevated And Band Around Knees 90 Degrees

Kb Front Rack Heel Elevated Squat

Bodyweight And Goblet Staggered Stance Squat To Box

Landmine Squat With Heel Elevated

Reverse Banded Knee Extensions


Part 2

Cable Zercher Ssq With Front Heel Elevated

Cable Assisted Ssq With Contralateral Load

Cable Assisted Ssq With Ipsilateral Load

Cable Assisted Ssq With Bilateral Load

Ssq With Band Pulling Knee Outwards

Ssq With Band Pulling Knee Inwards

Wall Referenced Ssq With Contralateral Reach Or Load

Step Up With Cross-Connect

Cable Step Down

Single Leg Squat To Box

Skater Squat

Suspension Hamstring Curls With Yoga Block/Ball

Landmine Deadlift

Elevated Kb Deadlift

Valslide Curl - Down Only

Valslide Curl - Full Range

Single Leg Rdl With Medicine Ball

Internal Rotation Deadlift

Wall Referenced Single Leg Deadlift

Bilateral Chaos Kickstand Deadlift

Foot Elevated Side Goblet Squat

Side Kickstand Deadlift With Foot Elevated

Seated Deadlift And Seated Goodmornings

Suspension Strap Rows With Two Arms, Off-Set Rows And Single Arm Rows


Part 3

Upper Body Exercises - 90-90 Trx Row

Half Kneeling One Arm Pulldown

Trx Rows With Legs On Bench

Db Tripod Row

Single Leg Hip Thrust

Landmine Press

Half And Tall Kneeling Landmine Presses

Push Ups And Hand Elevated Push Ups

Push Ups With Foot Elevation

Push Ups With Band

2-Arm Bridge Presses, 1-Arm Bridge Press And Alternating Bridge Presses

Staggered Stance Cable Press

Half And Tall Kneeling Cable Presses


Part 4

Reset And Mini Workout Exercises - Broad Jumps And Broad Jumps With Band

Continuous Broad Jumps

Lateral Bounds And Forward Jumps

Continuous Lateral Bounds

Rock Jumps And Single Leg Rock Jumps

Seated Box Jumps

2:1 Landing Drill

Off-Step Landing Drill

Lateral Off-Step Landing Drill

Counter Movement Jumps

Jump Squats

Medicine Ball Power Slams

Medicine Ball Rotational Slams

Two And Single Legged Pogos

Single Leg Hop With Calf Pick Up

Single Leg Hop With Knee Pick Up

Continuous Single Leg Hops

Neck Rotations And Wrestler

Hip Internal Rotations With Block

Hip Abductions With Strap And Hip Adduction With Block

90-90 Hamstring Lift Off

Posterior Mediastinal Breathing

Short, Medium And Long Lever Copenhagen Planks

Sidelying Hip Adduction With Band

Half And Tall Kneeling Cable Lifts

product image

Here's What Students Are Viewing

View All Products

Reviews

Recently Viewed