Name: Playbook - Coach Myers - Preseason 5, Week 1 Day 1
Uploaded: 2025-12-08T14:31:11.989Z
Duration: 75 min
Description: Preseason 5, Week 1 Day 1

First day of training with you 💪, lets get strong for the bjj comps

Manu

Very solid felt the muscles I was targeting to hit through the workout

Tony Llamido

Day 1

[Warm Up]
Sled Pull Thru & Row - 2 sets each
Shoulder Mobility

[Power] 3 sets
Weighted Jump - 3
Broad Jump - 3

[Strength]
Deadlift (block Pull) 4 x 3
- Band Y's - 10

[Strength Complex] 3 sets
Weighted Chin Ups - 5
GHR - 5

[Accessory Circuit] 2-3 rounds
Grip Curls - 10
Cuban Press - 10
Neck Plank - 10-30 seconds
Ab Wheel or Med Ball Rollout - 10

[Warm Up]
Sled Pull Thru & Row - 2 sets each
Shoulder Mobility

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

Warm up

[Power] 3 sets
Weighted Jump - 3
Broad Jump - 3

Weighted Jumps

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

Power Complex

[Strength]
Deadlift (block Pull) 4 x 3
- Band Y's - 10

- Elevate the bar on blocks
- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position

Deadlift - Block Pulls

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Main Strength Movement - DL

[Strength Complex] 3 sets
Weighted Chin Ups - 5
GHR - 5

- Hang plates or a dumbbell from a weighted belt (Other options are a weighted vest or squeezing a medicine ball between your knees) 
- Grab a medium underhand grip on the bar for chin ups and a wide overhand grip for pull ups and pull until your chin is over the bar
- Lower under control and do not go to a dead hang (unpacked) position

Weighted Chin Ups or Pull Ups

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

Strength Complex

[Accessory Circuit] 2-3 rounds
Grip Curls - 10
Cuban Press - 10
Neck Plank - 10-30 seconds
Ab Wheel or Med Ball Rollout - 10

- Stand tall, holding one end of each dumbbell 
- Curl the dumbbells up
- Lower the dumbbells with control

Grip Curls

Lay face down on a bench. 
Take a light pair of DBs and row them up.
Hold at the top and perform external rotation then press forward/overhead. 
Retract the press then rotate downward before lowering to starting position.

Cuban Rotational Press

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

- Start in a kneeling position with your hands on a medicine ball
- Flex your abs then slowly roll the ball out in front of you
- This is a similar position as the classic “ab wheel” but once you are extended you will have to “fight” the ball back towards you
- Envision snapping an opponent down as you roll back to starting position

Med Ball Rollouts

Accessory Circuit

Preseason 5, Week 1 Day 1

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

Preseason 5, Week 1 Day 1

Community

More workouts from Coach Myers