APH-2025-019

Energy System: Strength

Difficulty: Rebound

Intention:

As has become common practice, insight and awareness are key. I modified the volume significantly in this session to ensure high grappling production tomorrow, it would have been easy to turn this into a cultivation or even a development session.

Another notable substitution was the stiff-leg deadlifts in place of the Zercher deadlifts. For me this better addressed my tight hamstrings.

Overall, the session targets the spine from each extension, flexion, and twisting. To train the spine is to train the core.

Warm Up:

3 x 10m each:

• Bear Crawl
• Floor Sweep
• Lunge + Kick

3 x 10 each:

• Spine CARs or Cat-Cow
• Sciatic Floss (each side)

PAIL / RAIL Spine

Work:

Stiff Leg Deadlift, 3 x 3 [40#]

Suitcase Carry, 3 x 10m each side [115#]

EQI Sit Up, 3 x 3 [GHD]

EQI Russian Twist, 3 x 3 each side [band]

Resource:

• Ollin BJJ Support: Movement, 11