Weight Training For Grappling (3xFB,FB,Cal)

This program was built off the ideas from Michael Israetel's "Weight Training for Grappling" course, it has the bones of the 2xper week template given in the course plus some extras for body building and Calisthenic work.

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 is meant to be run at 6 for the minimum. If you work through 6 weeks 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-week blocks and then again, the same. So essentially keep up with the reps you use and every 3-6 weeks increase/decrease reps according to your goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Just a Full Body Day with weights, no more than 8 lifts. 

Zercher Squat (Barbell)

Hanging Toes To Bar

Chin-Up (Weighted)

Dip (Weighted)

Lu Raise

Behind Back Wrist Curls

Pinwheel Curl

Full Body - Weights 1

Overhead Press (Barbell)

Bench Press (Close Grip)

Zercher Front-Foot Elevated Split Squat

Rear Delt Fly (Dumbbell)

Upright Row (Barbell)

Reverse Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Full Body - Weights 2

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

Pull-Up (Bodyweight)

Band Pull Apart

Pike Push Up

Ring Push Up

Side Plank

Back Extension

Neck Work (Each Side Per 1 Set)

Calisthenics & Dynamic

Keep this day's work fun, quick and no Compound Barbell Focus. No more than 6 Lifts. 

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