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THE GRIND
A WRESTLING
PROGRAM
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TRAINING PROGRAM

WEEK

01
THE
GRIND
W1 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W1 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

Barbell 8 3 None 0.2.0.0 7

a Each Side
Split Squat

Seated Row 2-3

b 4 6 0.2.0.0 7
(Supinated) Minutes

Single Arm
6
a Dumbbell 3 None 2.1.X.1 7
Each Arm
Bench Press

45-60
b Wall Angles 3 10 Steady
Seconds

10
a Bear Crawl 2 Meters None Steady

45-60
b Supinated Chin Ups 2 10 Steady
Seconds

Conditioning:
Alactic Power
(Utilization training)

Assault 4 45 Seconds On After 4 sets Sprint

Bike 15 Seconds Off are complete
W1 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W1 D3
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 3 None 0.2.0.0 7
a Landmine Each Side
Press

Banded
b 8 10 2-3 0.2.0.0 7
Push Ups Minutes

Sled Push Heavy 20 Meters

a 3 Each None 2.1.X.1 7
(Perform Marching) Direction

Abductor Holds 45-60

b 3 10 Steady
Seconds
(Short)

a Band Pull Aparts 2 20 None Steady

20 Meters 45-60
b Farmers Carry 2 Steady
Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Battle Ropes 4 45 Seconds On After 4 sets Sprint

Alternating Waves 15 Seconds Off are complete
W1 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W1 D5
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 2 None 0.2.0.0 7
a Single Leg RDL Each Side

Chest
b Supported 6 6 2-3 0.2.0.0 7
DB Row Minutes

Half Kneeling 6
a 3 None 2.1.X.1 7
KB Press Each Arm

Banded Scarecrows 45-60

b 3 10 Steady
Seconds

Mountain Climbers 2 10 None Steady

Side Bridge 10 45-60 Steady

2
Clamshell Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Sled 4 45 Seconds On After 4 sets Sprint

Push 15 Seconds Off are complete
TRAINING PROGRAM

WEEK

02
THE
GRIND
W2 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W2 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

Barbell 8 2 None 0.2.0.0 8

a Each Side
Split Squat

Seated Row 2-3

b 6 4 0.2.0.0 8
(Supinated) Minutes

Single Arm
8
a Dumbbell 4 None 2.1.X.1 8
Each Arm
Bench Press

45-60
b Wall Angles 4 10 Steady
Seconds

10
a Bear Crawl 3 Meters None Steady

45-60
b Supinated Chin Ups 3 10 Steady
Seconds

Conditioning:
Alactic Power
(Utilization training)

Assault 4 45 Seconds On After 4 sets Sprint

Bike 15 Seconds Off are complete
W2 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W2 D3
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 3 None 0.2.0.0 8
a Landmine Each Side
Press

Banded
b 8 12 2-3 0.2.0.0 8
Push Ups Minutes

Sled Push Heavy 20 Meters

a 4 Each None 2.1.X.1 8
(Perform Marching) Direction

Abductor Holds 45-60

b 4 10 Steady
Seconds
(Short)

a Band Pull Aparts 3 20 None Steady

20 Meters 45-60
b Farmers Carry 3 Steady
Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Battle Ropes 4 45 Seconds On After 4 sets Sprint

Alternating Waves 15 Seconds Off are complete
W2 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W2 D5
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 2 None 0.2.0.0 9
a Single Leg RDL Each Side

Chest
b Supported 6 8 2-3 0.2.0.0 9
DB Row Minutes

Half Kneeling 6
a 4 None 2.1.X.1 7
KB Press Each Arm

Banded Scarecrows 45-60

b 4 10 Steady
Seconds

Mountain Climbers 3 10 None Steady

Side Bridge 10 45-60 Steady

3
Clamshell Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Sled 4 45 Seconds On After 4 sets Sprint

Push 15 Seconds Off are complete
TRAINING PROGRAM

WEEK

03
THE
GRIND
PHASE 1
W3 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W3 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

Barbell 8 2 None 0.2.0.0 9

a Each Side
Split Squat

Seated Row 2-3

b 4 3 0.2.0.0 9
(Supinated) Minutes

Single Arm
6
a Dumbbell 4 None 2.1.X.1 9
Each Arm
Bench Press

45-60
b Wall Angles 4 10 Steady
Seconds

10
a Bear Crawl 4 Meters None Steady

45-60
b Supinated Chin Ups 4 10 Steady
Seconds

Conditioning:
Alactic Power
(Utilization training)

Assault 4 45 Seconds On After 4 sets Sprint

Bike 15 Seconds Off are complete
W3 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W3 D3
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 3 None 0.2.0.0 9
a Landmine Each Side
Press

Banded
b 8 15 2-3 0.2.0.0 9
Push Ups Minutes

Sled Push Heavy 20 Meters

a 4 Each None 2.1.X.1 9
(Perform Marching) Direction

Abductor Holds 45-60

b 4 12 Steady
Seconds
(Short)

a Band Pull Aparts 4 20 None Steady

20 Meters 45-60
b Farmers Carry 4 Steady
Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Battle Ropes 4 45 Seconds On After 4 sets Sprint

Alternating Waves 15 Seconds Off are complete
W3 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W3 D5
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 2 None 0.2.0.0 9
a Single Leg RDL Each Side

Chest
b Supported 6 10 2-3 0.2.0.0 9
DB Row Minutes

Half Kneeling 5
a 4 None 2.1.X.1 9
KB Press Each Arm

Banded Scarecrows 45-60

b 4 12 Steady
Seconds

Mountain Climbers 4 10 None Steady

Side Bridge 10 45-60 Steady

4
Clamshell Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Sled 4 45 Seconds On After 4 sets Sprint

Push 15 Seconds Off are complete
TRAINING PROGRAM

WEEK

04
THE
GRIND
W4 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W4 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

Barbell 8 2 None 6
a Each Side
Split Squat

Pendlay
b 4 6 2-3 6
Row Minutes

Single Arm
8
a Dumbbell 3 None Steady
Each Arm
Bench Press

Banded 45-60
b 3 10 Steady
Seconds
Scarecrows

a Knee Raised 2 10 None Steady

Birddog

2 45-60
b Chin Ups 8 Steady
Seconds
with Towel

Conditioning:
Alactic Power
(Utilization training)

Assault 6 2 Minutes On After 6 sets

Bike 1 Minute Off are complete
W4 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W4 D3
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 3 None 6
a Landmine Each Side
Press

DB Floor
b 4 6 2-3 6
Press Minutes

20
a Sled (Neck Harness) 3 Meters None

10 45-60
b 4-Point Row 3 Steady
Seconds

a Abductor Hold 2 10 None Steady

(Long)

20 Meters 45-60
b Farmers Carry 2 Steady
Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Skierg 6 2 Minutes On After 6 sets

1 Minute Off are complete
W4 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W4 D5
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 2 None 6
a BB RDL

Chin Up 4 6 2-3 6
b
Neutral Minutes

a Arnold Press 3 8 None

30 45-60
b Scapular Hangs 3 Steady
Seconds Seconds
TRAINING PROGRAM

WEEK

05
THE
GRIND
W5 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W5 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

Barbell 8 2 None 7
a Each Side
Split Squat

Pendlay
b 6 6 2-3 7
Row Minutes

Single Arm
6
a Dumbbell 4 None Steady
Each Arm
Bench Press

Banded 4 45-60
b 10 Steady
Seconds
Scarecrows

a Knee Raised 3 10 None Steady

Birddog

3 45-60
b Chin Ups 8 Steady
Seconds
with Towel

Conditioning:
Alactic Power
(Utilization training)

Assault 6 2 Minutes On After 6 sets

Bike 1 Minute Off are complete
W5 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W5 D3
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 3 None 7
a Landmine Each Side
Press

DB Floor
b 6 6 2-3 7
Press Minutes

20
a Sled (Neck Harness) 4
Meters None

4 10 45-60
b 4-Point Row Steady
Seconds

a Abductor Hold 3 10 None Steady

(Long)

3 20 Meters 45-60
b Farmers Carry Steady
Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Skierg 6 2 Minutes On After 6 sets

1 Minute Off are complete
W5 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W5 D5
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 2 None 7
a BB RDL

Chin Up 6 6 2-3 7
b
Neutral Minutes

a Arnold Press 4 8 None

30 45-60
b Scapular Hangs 4 Steady
Seconds Seconds
TRAINING PROGRAM

WEEK

06
THE
GRIND
W6 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W6 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

Barbell 8 2 None 8
a Each Side
Split Squat

Pendlay 4
b 6 2-3 8
Row Minutes

Single Arm
5
a Dumbbell 4 None Steady
Each Arm
Bench Press

Banded 4 45-60
b 10 Steady
Seconds
Scarecrows

a Knee Raised 4 10 None Steady

Birddog

4 45-60
b Chin Ups 8 Steady
Seconds
with Towel

Conditioning:
Alactic Power
(Utilization training)

Assault 6 2 Minutes On After 6 sets

Bike 1 Minute Off are complete
W6 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W6 D3
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 3 None 8
a Landmine Each Side
Press

DB Floor 4
b 6 2-3 8
Press Minutes

20
a Sled (Neck Harness) 4
Meters None

4 12 45-60
b 4-Point Row Steady
Seconds

a Abductor Hold 4 10 None Steady

(Long)

4 20 Meters 45-60
b Farmers Carry Steady
Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

Skierg 6 2 Minutes On After 6 sets

1 Minute Off are complete
W6 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W6 D5
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo RPE

8 2 None 8
a BB RDL

Chin Up 6 8 2-3 8
b
Neutral Minutes

a Arnold Press 4 10 None

30 45-60
b Scapular Hangs 4 Steady
Seconds Seconds
TRAINING PROGRAM

WEEK

07
THE
GRIND
W7 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W7 D1
Lower Body
Heavy Efforts

Sets Reps Rest Tempo RPE

Box Squat 8 3 9
None
A Wide Stance

Single Leg 4 2-3

B 4
Box Step Up Each Side Minutes

a
GHR: Glute 8 8
4 None 2.0.2
Ham Raise Each Side

b Kettlebell 4 10 None Explosive 8

Swings

c 2-3
Leg Raises 4 10 2.0.2 8
Minutes

Conditioning:
Alactic Power
(Utilization training)

Explosive Repeat 6 8 Seconds On After 6 sets

Sprints 1 Minute Off are complete
W7 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W7 D3
Lower Body
Heavy Efforts

Sets Reps Rest Tempo RPE

Floor 3 7
A 8 None
Press

Single Arm 5 2-3

B 4 7
DB Press Each Side Minutes

a BB Pendlay 8 8
4 None 2.0.2
Rows Each Side

b Dips 4 10 None Steady 8

DB Seated 2-3
c 4 10 2.0.2 8
Cleans Minutes

D GRIPPER 3 15 2.0.2 7

E Squat Jumps 8 Seconds On After 6 sets

6
(Weighted) 1 Minute Off are complete
W7 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W7 D5
Lower Body
Heavy Efforts

Sets Reps Rest Tempo RPE

Box 3
30 50% Weights
A 5
Squats Seconds + 25% Bands

B
3 Grip 3 9
30 50% Weights
Bench Press Seconds + 25% Bands

Sumo 30
C 10 1 50% Weights
Deadlift Seconds + 25% Bands

Reverse
a 3 15 None 6
Hypers

b Chin-Ups 2-3
3 13
Minutes

Squat Jumps
a (5 Minute running clock.
Perform superset and
5 8 Explosive
then rest for 30
seconds)

b 5 30
Push-Ups 8
Seconds
Explosive
TRAINING PROGRAM

WEEK

08
THE
GRIND
W8 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W8 D1
Lower Body
Heavy Efforts

Sets Reps Rest Tempo RPE

Box Squat 6 2 8.5

None
A Wide Stance

Box Step 4 2-3

B 4 8.5
Back Lunge Each Side Minutes

a
GHR: Glute 8 8
4 None 2.0.2
Ham Raise Each Side

b Kettlebell 4 10 None Explosive 8

Swings

c 2-3
Leg Raises 4 10 2.0.2 8
Minutes

Conditioning:
Alactic Power
(Utilization training)

Explosive Repeat 8 10 Seconds On After 8 sets

Sprints 40 Seconds Off are complete
W8 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W8 D3
Lower Body
Heavy Efforts

Sets Reps Rest Tempo RPE

Floor 6 2 8
A None
Press

Single Arm 5 2-3

B 4 8
DB Press Each Side Minutes
(Inclined)

Incline 8 8
a 4 None 2.0.2
Rows Each Side

b Dips 4 10 None Steady 8

Banded 2-3
c Scarecrows 4 2 2.0.2 8
Minutes

D DB Shrugs 3 15 2.0.2 7

E Squat Jumps 10 Seconds On After 6 sets

6
(Weighted) 40 Seconds Off are complete
W8 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W8 D5
Lower Body
Heavy Efforts

Sets Reps Rest Tempo RPE

Box 5 30 55% Weights

A 5
Squats Seconds + 25% Bands

B
3 Grip 3 9
30 50% Weights
Bench Press Seconds + 25% Bands

Sumo 30
C 9 1 50% Weights
Deadlift Seconds + 25% Bands

Reverse
a 3 15 None 6
Hypers

b Pull-Ups 2-3
3 12 8
Minutes

Squat Jumps
a (8 Minute running clock. 8 10 Explosive
Perform superset and
then rest for 20
seconds)

b 8 10 20
Push-Ups Seconds Explosive
TRAINING PROGRAM

WEEK

09
THE
GRIND
W9 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W9 D1
Lower Body
Max Effort

Sets Reps Rest Tempo RPE

Box Squat 8, 8,
5 2, 2, 1, 1, 1 None
A Wide Stance 9, 9, 9

Single Leg 4 2-3

B 4 9
Box Step Up Each Side Minutes

a
GHR: Glute 8 8
4 None 2.0.2
Ham Raise Each Side

b Kettlebell 4 10 None Explosive 8

Swings

c 2-3
Leg Raises 4 10 2.0.2 8
Minutes

Conditioning:
Alactic Power
(Utilization training)

Explosive Repeat 6 12 Seconds On After 6 sets

Sprints 30 Seconds Off are complete
W9 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W9 D3
Lower Body
Max Eddort

Sets Reps Rest Tempo RPE

Floor 8, 8,
A 5 2, 2, 1, 1, 1 None
Press 9, 9, 9

Single Arm 4
B 2-3 9
DB Press 4
Each Side Minutes
(Decline)

Seal 9
a 4 6 None 2.0.2
Rows

b Dips 4 8 None Steady 8

YWT 2-3
c 4 10 2.0.2 9
(With DBs) Minutes

D DB Shrugs 3 60 Seconds 2.0.2 9

E Squat Jumps 10 12 Seconds On After 6 sets

(Weighted) 30 Seconds Off are complete
W9 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W9 D5
Lower Body
Max Effort

Sets Reps Rest Tempo RPE

Box 3
30 60% Weights
A 5
Squats Seconds + 25% Bands

B
3 Grip 3 9
30 50% Weights
Bench Press Seconds + 25% Bands

Sumo 30
C 9 1 60% Weights
Deadlift Seconds + 25% Bands

Reverse
a 3 15 None 6
Hypers

Towel Inverted 2-3

b 3 12 8
Pull-Ups Minutes

Squat Jumps
a (10 Minute running
clock. Perform superset
5 10 Explosive
and then rest for 15
seconds)

b 5 15
Push-Ups 10 Explosive
Seconds
TRAINING PROGRAM

WEEK

10
THE
GRIND
W10 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W10 D1
Lower Body
Deload

Sets Reps Rest Tempo RPE

Box Squat 5 6
A 5 None
Wide Stance

60 Yards
B Sled Drags 3 2-3 6
Each
Minutes
Direction

Valslide 10
a 3 None 2.0.2 6
Hamstring Curls

Reverse 3 25 None 6
b
Hypers

Leg 2-3
c 3 10 2.0.2 6
Raises Minutes

D Calf / Toe Raises 2 20 3.0.3

E Explosive 6 6 Seconds On After 6 sets

Repeat Sprints 60 Seconds Off are complete
W10 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W10 D3
Lower Body
Deload

Sets Reps Rest Tempo RPE

Floor 5 6
A Press 3 None

Earthquake 60 2-3 6
B 3 3.1.3
Seconds Minutes
Bar Press

a Shoulder Width 8
3 None 2.0.2 6
Pull Ups

b Dips 3 10 None 6

Sled 2-3
c Drags 3 12 2.0.2 6
Minutes
(Row pull towards face)

D Squat Jumps 6 6 Seconds On After 6 sets

60 Seconds Off are complete
W10 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W10 D5
Lower Body
Deload

Sets Reps Rest Tempo RPE

Barbell 5 30 60%
4
a RDL Seconds Weight

Belt Squat 3 60 30 6
b Marching Seconds

a Walking Lunges 3 8 None 2.0.2 6

b DB Rows 3 10 None 2.0.2 6

1-2
a Reverse Hypers 3 25 Steady 6
Minutes

D Calf Raises 2 20
45-60
2.0.2
(45 degree angle) Seconds

a Squat 10
Jumps Perform
6 Minute
superset and
running Explosive
clock. then rest for
60 seconds.
b Push-Ups 10
TRAINING PROGRAM

WEEK

11
THE
GRIND
W11 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W11 D1

Sets Reps Rest Tempo RPE

Trap Bar
a Deadlift 4 1 None 7
(Split Stance)

Box
b Squats 4 1 None 6

Reactive 1-2
c 4 3
Broad Jumps Minutes

Kettlebell Swings 3 45-60 Explosive

B 15
Seconds

After 10
10 10 Seconds On Rounds
C Sled Drag 30 Seconds Off
Are Complete
W11 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W11 D3
Potentiation
Clusters

Sets Reps Rest Tempo RPE

Glute Bridge 30
A 4 1 7
Floor Press Seconds

Med Ball 4 1
30
6
B
Chest Pass Seconds

a Accelerated 4 3 None
Band Push-Ups

60 1-2
b Farmers Carry 3 9
Seconds Minutes

After 10
10 10 Seconds On Rounds
D Sled Drag 30 Seconds Off
Are Complete
W11 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W11 D5
Dynamic
Effort

Sets Reps Rest Tempo RPE

Sumo 30
A Deadlift 10 1 Seconds 5

B
Landmine 9 3 30 5
Press Seconds

a
Drop Down Med Ball 3 5 6
None
Toss Overhead

b Reverse Hypers 3 15 30
6
Seconds

D Battle Ropes 2 1 30
(Alternating Waves) Minute Seconds

E Prowler 2 1 30
Marches Minute Seconds

F
Med Ball 1 30
2 Seconds
Slams Minute

1 30
G Push-Ups 2
Minute Seconds
TRAINING PROGRAM

WEEK

12
THE
GRIND
W12 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W12 D1
Potentiation
Clusters

Sets Reps Rest Tempo RPE

Trap Bar
a Deadlift 4 1 None 8
(Split Stance)

Box
b Squats 4 1 None 6

Reactive 1-2
c 4 3
Broad Jumps Minutes

Kettlebell Swings 3 45-60 Explosive

B 15
Seconds

After 12
12 10 Seconds On Rounds
C Sled Drag 30 Seconds Off
Are Complete
W12 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W12 D3
Potentiation
Clusters

Sets Reps Rest Tempo RPE

Glute Bridge 30
A 4 1 8
Floor Press Seconds

Med Ball 4 1
30
6
B
Chest Pass Seconds

a Accelerated 4 3 None
Band Push-Ups

60 1-2
b Farmers Carry 3 9.5
Seconds Minutes

After 12
12 10 Seconds On Rounds
D Sled Drag 30 Seconds Off
Are Complete
W12 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W12 D5
Intensification
Lower Body

Sets Reps Rest Tempo RPE

Sumo 30
A Deadlift 10 1 Seconds 5.5

B
Landmine 8 3 30 5.5
Press Seconds

Drop Down Med Ball 30-45

a 3 5 6
Toss Overhead Seconds

Reverse Hypers 3 15 1
b 6
Minute

D Battle Ropes 3 1 30
(Alternating Waves) Minute Seconds

E Prowler 3 1 30
Marches Minute Seconds

F
Med Ball 1 30
3
Slams Minute Seconds

3 1 30
G Push-Ups
Minute Seconds
TRAINING PROGRAM

WEEK

13
THE
GRIND
W13 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W13 D1
Realization
Potentiation
Clusters

Sets Reps Rest Tempo RPE

Trap Bar
a Deadlift 10 1 None 45%, 50%, 55%, 57%, 60%, 62%,
64%, 66%, 68%, 70%, 75%, 80%
(Split Stance)

Box
b Squats 4 1 None 6

Reactive 1-2
c 4 3
Broad Jumps Minutes

Kettlebell Swings 3 45-60 Explosive

B 15
Seconds

After 10
10 10 Seconds On Rounds
C Sled Drag 30 Seconds Off
Are Complete
W13 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W13 D3
Realization
Potentiation
Clusters

Sets Reps Rest Tempo RPE

Glute Bridge 30
A 10 1 45%, 50%, 55%, 57%, 60%, 62%,
Floor Press Seconds 64%, 66%, 68%, 70%, 75%, 80%

Med Ball 12 1
30
6
B
Chest Pass Seconds

a Accelerated 12 3 None
Band Push-Ups

60 1-2
b Farmers Carry 3 10
Seconds Minutes

After 10
10 10 Seconds On Rounds
D Sled Drag 30 Seconds Off
Are Complete
W13 D5
Dynamic
Warm-Up

Hip Circles 5 Each Way

Quadruped Leg Whip 3 Each Way

90/90 Flow Stretch 3 Each Direction

Single Leg Glute Bridge 5 Each Side

T-Spine Opener 3 Each Side

Hindu Push Ups 5 Reps

 W13 D5
Realization
Lower Body

Sets Reps Rest Tempo RPE

Sumo 30
A Deadlift 8 1 6
Seconds

B
Landmine 7 3 30 6
Press Seconds

a
Drop Down Med Ball 3 5 6
None
Toss Overhead

b Reverse Hypers 3 15 30
6
Seconds

D Battle Ropes 3 1 30
(Alternating Waves) Minute Seconds

E Prowler 3 1 30
Marches Minute Seconds

F
Med Ball 1 30
3
Slams Minute Seconds

3 1 30
G Push-Ups
Minute Seconds