How

To Put This All Together

What I wanted to was to create a program that was easy for anyone to do so what I
decided to do was gather the quality ingredients that I felt would make a wonderful
workout dish. Therefore all of exercises selected had to be of the highest quality to
enhance the experience on the mat for todays grappler.

Phases

5 Phases

Phase 1 Anatomical Adaptation
Phase 2 Anatomical Adaptation 2
Phase 3 Strength / Meta
Phase 4 Meta / Strength
Phase 5 - Meta

I created it like this so that you can train anyone depending on your schedule.

If you have a competition in 6 weeks you can spend one week in each phase and be
ready to fight.

If you have 12 weeks, you can spend 2 weeks in each phase and take 10-14 days off
of strength training and focus on resting and your weight cut if that is necessary.

If you have 5 months to prep, you can do 3 weeks on and 1 week off and be ready to
go.

You can basically use it as you would like. All that I am going to do is to provide you
with some examples of how you can make the workouts look if you need to ramp up
to doing the main workout by using the ingredients or components provided.

Phase 1 through 5 For A Beginner

PHASE ONE -Phase one is 2 sets of 10 of each exercise. Add one set per week. If
the exercise is a timed one, then just do it per the time.


Day One

Squats
Lunges
Pushups
Situps
Knee Tucks
Skiers
Band Rows
Band Bent Over
Rows
Stability Ball
Bridges

Day Two

SB Knee Tucks
Band Alternating
Rows
SB Hip Lifts
Band Bent Over
Alternating Rows
SB Hypers
SB Rev Hyper
SB Leg Curls
Seated Scooters
Burpees

Day Three

MB Asymmetrical
PU
SB Hip Lifts
10 Second
Lambada
20 sec rope
squeeze
Squats
Lunges
Band Rows
SB Leg Curls
Situps
SB Knee Tucks

PHASE TWO - Phase two is 3 sets of 12 of each exercise. Add one set per
week. If the exercise is a timed one, then just do it per the time.


Day One
PHASE
TWO


Squats
Lunges
Pushups
Situps
Knee Tucks
Skiers
Band Rows
Band Bent Over
Rows
Stability Ball
Bridges

Day Two

SB Knee Tucks
Band Alternating
Rows
SB Hip Lifts
Band Bent Over
Alternating Rows
SB Hypers
SB Rev Hyper
SB Leg Curls
Seated Scooters
Burpees

Day Three

MB Asymmetrical
PU
SB Hip Lifts
15 Second
Lambada
25 sec rope
squeeze
Squats
Lunges
Band Rows
SB Leg Curls
Situps
SB Knee Tucks









PHASE THREE - Phase three is 20 seconds on and 20 seconds off of each
exercise. Reduce the rest time by 5 seconds per week.

Day One

Squats
Lunges
Pushups
Situps
Knee Tucks
Skiers
Band Rows
Band Bent Over
Rows
Stability Ball
Bridges

Day Two

SB Knee Tucks
Band Alternating
Rows
SB Hip Lifts
Band Bent Over
Alternating Rows
SB Hypers
SB Rev Hyper
SB Leg Curls
Seated Scooters
Burpees

Day Three

MB Asymmetrical
PU
SB Hip Lifts
15 Second
Lambada
25 sec rope
squeeze
Squats
Lunges
Band Rows
SB Leg Curls
Situps
SB Knee Tucks

PHASE FOUR

Phase four is the hard-core introduction of metabolic conditioning with a day of
strength. It is basically a 2 days of meta and 1 day of strength protocol.

Day Two START TIME _____________ FINISH TIME ___________

CYCLE 1

Super Arms (Push) ___________________rest _________________

Super Legs (Quads) ___________________rest ________________

Triple Threat ___________________rest ________________

Fab 5 ___________________rest _________________



7 10 MINUTES REST



CYCLE
2

Super Arms (Push) ___________________rest ________________

Super Legs (Quads) ___________________rest ________________

Triple Threat ___________________rest ________________

Super Arms (Pull) ___________________rest ________________



Time the complex. Rest and then repeat the complex again.

Do cycle 1 then Rest 7-10 minutes and do cycle 2

Week 1 Rest time between exercises is 2:30

Week 2 Rest time between exercises is 2:00

Week 3 Rest time between exercises is 1:30
Log the time that it takes to complete complex



Day One and Day Three

Seated Helicopters 10 right and 10 left

Seated Scootbacks 10
180 Lambada (right)
180 Lambada (left)
BW Skiers 20 reps
Burpees 20 reps
Rope Iso Hold 30 Seconds

Go through as fast as possible.
Do Twice. Once then rest and do again
On week 4 (if you get to week 4 based upon the time you w ill be in this phase) do 2
times straight.

Time __________________ rest Time ____________________
Week 4 Time __________________________

Week 1
1:3
Week 2
1:2
Week 3
1:1
Week 4
2x no rest






Phase 5

Super Legs
30 Rope Iso Hold
Super Arms
Super Arms (pull)
Fab 5

Week 1
2x 1:2 Time ________________ Time________________
Week 2
2x 1:2
Time ________________ Time________________
Week 3
2x 1:1
Time ________________ Time________________
Week 4
3x 1:2
Time ________________ Time________________

2 Sets of Triple Threat 15-15-15 add one set per week (performed after circuits)