Flexible Async For Grappling

This program was loosely built off the ideas from Michael Israetel's "Weight Training for Grappling" course, it has the bones of his template given in the course plus some extras for body building and Calisthenic work, and its to be run asynchronously, listen to your body take rest days when you need to and don't think of your training in week blocks. If you get it all done in 7 days great, 14 days still great. Just try not to take more than two rest days back-to-back. 

Use whatever progression you see fit to use at your skill level. Dynamic Double, Double, Linear, whatever.

This program is also set at 6 weeks but don't think about it as weeks if you run it async, think about it like rounds or whatever makes sense. If you work through 6 rounds with a given rep scheme run, it again for 6 and up or lower the reps given your goals. You can also run it as 2 3-round blocks and then again, the same. So essentially keep up with the reps you use and every 3-6 rounds increase/decrease reps according to your goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Overhead Press (Barbell)

Safety Bar Squat

Hanging Toes To Bar

Pinwheel Curl

Upright Row (Barbell)

Full Body - Weights 1

Bench Press (Close Grip)

Split Squat Front Foot Elevated (Smith Machine)

Reverse Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Full Body - Weights 2

Keep this day's work fun, quick and no Compound Barbell Focus. 

Pull-Up (Bodyweight)

Side Plank

Back Extension

Ring Push Up

Band Pull Apart

Calisthenics & Dynamic

Chin-Up (Weighted)

Dip (Weighted)

Landmine Twist

Tib Bar Raises

Pike Push Up

Full Body - Weights 3

Sandbag To Shoulder

Neck Work (Each Side Per 1 Set)

Wrist Twist

Behind Back Wrist Curls

Lu Raise

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