Alex Sterner & Alex Bryce – Simplified Strength Training Templates For BJJ

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Categories: Group-Buy, Health & Fitness Tags: Alex Bryce, Alex Sterner

Description

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Exploring the Essential Features of “Alex Sterner & Alex Bryce – Simplified Strength Training Templates For BJJ”

Designed For All Levels – Whether you’re a beginner or an advanced fighter, this course will change your game.

Simplified Strength Templates For BJJ is a 4-Part Series and E-Book That Lays Out An Easy-to-follow Program That Is Designed To Give You A Next-level Workout Plan For Your Time Off-the-mat

Build sport-specific strength that will help you become functionally stronger in all aspects of combat.
Use proven methods of strength training that translate directly to on-the-mat performance!
Alex Sterner and Alex Bryce layout their complete 4-day workout routine that addresses each aspect of strength-building AND respects your time!
Recover easier by having a stronger foundation including hip/shoulder mobility exercises that will keep you on the mat longer!

Course Content

Volume 1
CHAPTER TITLE START TIME
Alex Sterner’s Coach Introduction 0:00 – 0:45
Alex Bryce’s Coach Introduction 0:45 – 1:30
Compound Movements 1:30 – 2:07
Progressive Overload/Reps in Reserve 2:07 – 5:45
Warmup 5:45 – 6:51
Quad Pull to RDL Reach 6:51 – 7:32
Sweeping Hamstring Stretch 7:32 – 8:03
Lateral Lunge 8:03 – 8:44
World’s Greatest Stretch 8:44 – 9:34
Bear Crawl 9:34 – 10:28
Power Skip 10:28 – 10:53
Rest Periods 10:53 – 13:54
DIY Landmine 13:54 – 14:55
Specificity vs Transfer 14:55 – 16:41
Advanced Methods/Supersets 16:41 – 18:34
Day 1 – Hinge: Dumbbell RDL 18:34 – 19:40
Hinge: Barbell RDL 19:40 – 20:35
Hinge: Snatch Grip RDL 20:35 – 21:30
Vertical Press: ½ Kneeling DB Single Arm Overhead Press 21:30 – 22:26
Vertical Press: ½ Kneeling Landmine Press 22:26 – 23:18
Vertical Press: Tall Kneeling Enhanced Eccentric Landmine Press 23:18 – 24:43
Horizontal Pull: DB Incline Chest Supported Row 24:43 – 25:42
Horizontal Pull: DB Seal Row 25:42 – 26:44
Horizontal Pull: Pendlay Row 26:44 – 27:48
Lunge: Dumbbell Split Squat 27:48 – 29:29
Lunge: Dumbbell Walking Lunge 29:29 – 30:57
Lunge: Dumbbell Deficit Reverse Lunge 30:57 – 32:47
Anterior Chain: Hanging Hollow Body 32:47 – 34:10
Anterior Chain: Hanging Knee Tuck 34:10 – 35:38
Anterior Chain: Toes to Bar 35:38 +

Volume 2
CHAPTER TITLE START TIME
Day 2 – Squat: Goblet Squat 0:00 – 1:48
Squat: Barbell High Bar Box Squat 1:48 – 3:16
Squat: Barbell High Bar Back Squat 3:16 – 5:08
Horizontal Press: Dumbbell Floor Press 5:08 – 6:51
Horizontal Press: Dumbbell Bench Press 6:51 – 8:26
Horizontal Press: Barbell Bench Press 8:26 – 11:42
Vertical Pull: Table Top Pull Up Hold 11:42 – 12:51
Vertical Pull: Table Top Pull Up Negative 12:51 – 13:43
Vertical Pull: Table Top Pull Up 13:43 – 14:20
Single Leg Thrust: Foot+Shoulder Elevated Single Leg Hip Thrust 14:20 – 15:57
Single Leg Thrust: DB Pause B Stance Hip Thrust 15:57 – 18:07
Single Leg Thrust: DB Pause Single Leg Hip Thrust 18:07 – 20:08
Hip Adduction: Copenhagen Plank (knee) 20:08 – 21:25
Hip Adduction: Copenhagen Plank (foot) 21:25 – 22:28
Hip Adduction: Copenhagen Raise 22:28 +

Volume 3
CHAPTER TITLE START TIME
Day 3 – Split Squat: Barbell Split Squat 0:00 – 1:22
Split Squat: Zercher Split Squat 1:22 – 2:42
Split Squat: Barbell B Stance Squat 2:42 – 4:37
Bodyweight Press: Pushup 4:37 – 5:35
Bodyweight Press: Decline Pushup 5:35 – 6:21
Bodyweight Press: Handstand Pushup 6:21 – 7:30
Horizontal Pull: Dumbbell Row 7:30 – 8:25
Horizontal Pull: Dumbbell Pause Row 8:25 – 9:13
Horizontal Pull: Dumbbell Tripod Row 9:13 – 10:09
Single Leg Hinge: BW Single Leg RDL + Reach 10:09 – 11:43
Single Leg Hinge: DB Braced Single Leg RDL 11:43 – 13:08
Single Leg Hinge: Barbell Single Leg RDL 13:08 – 14:01
Hip Abduction: Side Lying Hip Abduction 14:01 – 14:57
Hip Abduction: Extra Range Side Lying Hip Abduction 14:57 – 15:39
Hip Abduction: Side Lying Hip Raise 15:39 +

Volume 4
CHAPTER TITLE START TIME
Day 4 – Hinge: Conventional Block Pull 0:00 – 1:23
Hinge: Conventional Deadlift 1:23 – 2:22
Hinge: Sumo Deadlift 2:22 – 4:24
Vertical Press: DB Seated Overhead Press 4:24 – 5:42
Vertical Press: DB Standing Overhead Press 5:42 – 6:42
Vertical Press: Military Press 6:42 – 7:08
Bodyweight Row: Inverted Row (high) 7:08 – 8:04
Bodyweight Row: Inverted Row (low) 8:04 – 8:41
Bodyweight Row: Feet Elevated Inverted Row 8:41 – 9:30
Split Squat: BW Bulgarian Split Squat 9:30 – 10:51
Split Squat: DB Bulgarian Split Squat 10:51 – 12:15
Split Squat: DB Deficit Bulgarian Split Squat 12:15 – 13:36
Anterior Chain: Lying Leg Raise 13:36 – 14:48
Anterior Chain: Dragon Fly 14:48 – 16:06
Anterior Chain: Devil’s W’s 16:06 – 17:48
Conclusion 17:48 +