Rolling Strong by Phil Daru
Rolling Strong combines scientific exercises and routines specifically geared towards grappling.
- Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
- Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!
- Also includes routines to boost your takedowns, guard passing, and even submission conditioning.
- If you are tired of a cookie cutter approach to fitness and you want something designed from the ground up to increase your grappling condition, Rolling Strong is what you are looking for.
Course Content
Volume 1
CHAPTER TITLE
START TIME
Intro | 0 - 0:45 |
Warm Up Intro | 0:45 - 1:28 |
Controlled Articular Rotations | 1:28 - 12:09 |
Perfect stretch | 12:09 - 13:32 |
90/90 flow | 13:32 - 14:40 |
Plank shoulder tap | 14:40 - 15:44 |
Table top shoulder tap | 15:44 - 16:36 |
Bird dog | 16:36 - 17:42 |
Sit outs | 17:42 - 18:44 |
Mountain Climbers | 18:44 - 19:31 |
Hindu push ups | 19:31 - 20:30 |
Spider man push ups | 20:30 - 21:23 |
Volume 2
CHAPTER TITLE
START TIME
Exercises to Improve Takedowns: Split Stance Zercher Squat (Double or Single Leg) | 0 - 2:43 |
KB Step ups (High Crotch single) | 2:43 - 3:42 |
Zercher Good mornings (double underhooks) | 3:42 - 5:16 |
Banded DB Grapplers Row (single run the pipe, Guard Pull) | 5:16 - 6:13 |
Sled Drive (blast double) | 6:13 - 7:19 |
Exercises for passing guard: Seated good mornings (posture up) | 7:19 - 9:09 |
Bird Dog Rows (break grips) | 9:09 - 10:41 |
Wide Stance Row to Press (Monster Rows) | 10:41 - 11:58 |
Kettlebell Swings with bands | 11:58 - 13:06 |
Kneeling pallof press (sweep defense) | 13:06 - 14:01 |
Exercises for guard: Banded row med ball squeeze (guard retention) | 14:01 - 14:59 |
Copenhagens | 14:59 - 15:57 |
Glute Ham Raise (close guard) | 15:57 - 17:30 |
Glute Bridge (mount escape) | 17:30 - 18:27 |
Exercises for submissions: Med ball squeeze (chokes) | 18:27 - 19:48 |
Med ball banded hip extension (limb locks) | 19:48 - 20:43 |
TRX pull to KB press (Bow & Arrow choke) | 20:43 - 21:49 |
KB flip (cross collar choke) | 21:49 - 22:39 |