Reach Functional Fitness
Multi-sport, Wrestling, Martial ArtsThe Functional Grappler Strength Training Program was designed with the BJJ practitioner in mind. Often times, athletes in the grappling world struggle to find training that crosses over to the demands of their sports. Traditional bodybuilding and mindless cardio have little practical application in the sport of jiu-jitsu.
Reach's Functional Grappler is a 3-day program designed to increase the skills and strength necessary to take your game to the next level, but not leave you so sore and broken down that you get injured the next time you're on the mats.
If you train BJJ multiple times a week, but want to increase your strength, athleticism, and cardio output, then the Functional Grappler is for you.
*The program has 6 unique training session over 4 weeks in A/B week pattern. You can repeat it as often as you'd like.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Rowing
1 x 1000
Training Prep Circuit
B
Complete 2 Rounds of the Following: Russian KB Swing x10 KB Tempo Goblet Squat KB x5 Plank Shoulder Taps x20 Reverse Lunge with Reach and Twist x5/side *No rest between rounds. Move at casual, low intensity pace. KB RX: 44/35
C1
DB Hang Power Clean
5 x 5
C2
Frog Jump
5 x 10
D1
Deck Squats
5 x 3
D2
Box Jump
5 x 1
E
Hex Bar Deadlift
4 x 3
F1
Band Assisted Split Squat Jumps
3 x 20
F2
Half Bosu Ball Half Kneeling Single Arm Arnold Press
3 x 10
Muscular Endurance
G
Pull Push Dip Circuit
10-9-8-7-6-5-4-3-2-1 Jumping Pull-up Push-Up Dip *Perform 10 reps of each movement sequentially, then 9 reps of each, then 8 and so on. Move quickly, but with good form. Record time.
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Air Bike
1 x 2500
Training Prep
B
Complete 2 Rounds of the Following: Band Pull Apart x10 Band Passthrough x10 Banded Row x10 Half Kneeling Banded Shoulder Press x10/arm Reverse Lunge with Reach and Twist x5/side *No rest between rounds. Keep intensity low.
C
Single Arm OH KB Walking Lunge
2 x 50
D
Turkish Get Up
2 x 3
E
Double KB Front Rack Carry
4 x 100
F1
Floor Seated Underhanded High Pull
3 x 10
F2
Keiser Rotational Row
3 x 5
G1
DB Floor Press
5 x 10
G2
Air Bike
5 x 5
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Rowing
1 x 1000
Training Prep
B
Complete 2 Rounds of the Following: Barbell Push-Up x10 Inverted Row x10 Bent Over Barbell Row x10 Air Squat x10 Reverse Lunge with Reach and Twist x5/side *Use an empty barbell. No rest between rounds. Keep intensity low.
C1
Band Assisted Vertical Jump
3 x 10
C2
Box Squat
3 x 3
D
Plyo Push-Up w/Depth
E1
Half Kneeling Single Arm Landmine Press
3 x 10
E2
Bench Supported 1-Arm Landmine Row
3 x 10
F
Bulgarian Split Squat
3 x 5
G1
Plank
3 x 1:00
G2
Longitudinal Hex Bar Carry
3 x 50
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
