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!
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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
Part 2
Part 3
Part 4
Course content · 4 volumes · 74 chapters
1
Volume 1
- 1. Warm Up Sequences - Warm Up Phase 1
- 2. Warm Up Phase 2
- 3. Warm Up Phase 3 and 4
- 4. Lower Body Exercises - TRX Squat with Heels Elevated
- 5. Cable Zercher Squat with Heels Elevated
- 6. Plate Reach Squat with Heels Elevated
- 7. DB Goblet Squat with Heels Elevated and Band Around Knees 60 Degrees
- 8. DB Goblet Squat with Heels Elevated and Band Around Knees 90 Degrees
- 9. KB Front Rack Heel Elevated Squat
- 10. Bodyweight and Goblet Staggered Stance Squat to Box
- 11. Landmine Squat with Heel Elevated
- 12. Reverse Banded Knee Extensions
2
Volume 2
- 1. Cable Zercher SSQ with Front Heel Elevated
- 2. Cable Assisted SSQ with Contralateral Load
- 3. Cable Assisted SSQ with Ipsilateral Load
- 4. Cable Assisted SSQ with Bilateral Load
- 5. SSQ with Band Pulling Knee Outwards
- 6. SSQ with Band Pulling Knee Inwards
- 7. Wall Referenced SSQ with Contralateral Reach or Load
- 8. Step Up with Cross-Connect
- 9. Cable Step Down
- 10. Single Leg Squat to Box
- 11. Skater Squat
- 12. Suspension Hamstring Curls with Yoga Block/Ball
- 13. Landmine Deadlift
- 14. Elevated KB Deadlift
- 15. Valslide Curl - Down Only
- 16. Valslide Curl - Full Range
- 17. Single Leg RDL with Medicine Ball
- 18. Internal Rotation Deadlift
- 19. Wall Referenced Single Leg Deadlift
- 20. Bilateral Chaos Kickstand Deadlift
- 21. Foot Elevated Side Goblet Squat
- 22. Side Kickstand Deadlift with Foot Elevated
- 23. Seated Deadlift and Seated Goodmornings
- 24. Suspension Strap Rows with Two Arms, Off-Set Rows and Single Arm Rows
3
Volume 3
- 1. Upper Body Exercises - 90-90 TRX Row
- 2. Half Kneeling One Arm Pulldown
- 3. TRX Rows with Legs on Bench
- 4. DB Tripod Row
- 5. Single Leg Hip Thrust
- 6. Landmine Press
- 7. Half and Tall Kneeling Landmine Presses
- 8. Push Ups and Hand Elevated Push Ups
- 9. Push Ups with Foot Elevation
- 10. Push Ups with Band
- 11. 2-Arm Bridge Presses, 1-Arm Bridge Press and Alternating Bridge Presses
- 12. Staggered Stance Cable Press
- 13. Half and Tall Kneeling Cable Presses
4
Volume 4
- 1. Reset and Mini Workout Exercises - Broad Jumps and Broad Jumps with Band
- 2. Continuous Broad Jumps
- 3. Lateral Bounds and Forward Jumps
- 4. Continuous Lateral Bounds
- 5. Rock Jumps and Single Leg Rock Jumps
- 6. Seated Box Jumps
- 7. 2:1 Landing Drill
- 8. Off-Step Landing Drill
- 9. Lateral Off-Step Landing Drill
- 10. Counter Movement Jumps
- 11. Jump Squats
- 12. Medicine Ball Power Slams
- 13. Medicine Ball Rotational Slams
- 14. Two and Single Legged Pogos
- 15. Single Leg Hop with Calf Pick Up
- 16. Single Leg Hop with Knee Pick Up
- 17. Continuous Single Leg Hops
- 18. Neck Rotations and Wrestler's Bridge on Bench
- 19. Hip Internal Rotations with Block
- 20. Hip ABductions with Strap and Hip ADduction with Block
- 21. 90-90 Hamstring Lift Off
- 22. Posterior Mediastinal Breathing
- 23. Short, Medium and Long Lever Copenhagen Planks
- 24. Sidelying Hip ADduction with Band
- 25. Half and Tall Kneeling Cable Lifts
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$87.00