Skip to content
New Arrivals training Training
  • BJJ Gi
  • Grappling Shorts
  • Rashguards
  • Spats / Tights
  • BJJ Belts
  • MMA
  • Women
  • Kids
casual Casual
  • T-Shirts
  • Hoods / Sweats
  • Shorts
  • Jackets
  • Accessories
collections Collections
  • FATE Gi and NoGi Range
  • Scramble x Bad Hand
  • Scramble Athlete Gi
  • Senshu No Gi Set
  • Scramble Combination Shorts
  • Ranked Rashguards
  • Scramble ‘Hearts’ Activewear
  • Scramble BAKA no gi set
Select Store
  • Sale
  • My Account
  • CONTACT US
  • Custom Academy Gear
  • Scramblog
Scramble Brand - Martial Arts Lifestyle
Scramble Brand - Martial Arts Lifestyle
  • Shop
  • Sale
  • CULTURE
  • Scramblog
0 £0
No products in the basket.
 
Training
  • BJJ Gi
  • Grappling Shorts
  • Rashguards
  • Spats / Tights
  • BJJ Belts
  • MMA
  • Women
  • Kids
Casual
  • T-Shirts
  • Hoods / Sweats
  • Shorts
  • Jackets
  • Accessories
Collections
  • FATE Gi and NoGi Range
  • Scramble x Bad Hand
  • Scramble Athlete Gi
  • Senshu No Gi Set
  • Scramble Combination Shorts
  • Ranked Rashguards
  • Scramble ‘Hearts’ Activewear
  • Scramble BAKA no gi set

Scramblog Categories

  • BJJ
  • CBD
  • MMA
  • Off Topic
  • Products
  • Scramble
  • Scrambler
  • Scramblog
  • Spotted
  • Strength & Conditioning
  • Technique
  • Tokyo 2012
  • Uncategorized
  • Videos

Modified Triphasic Routine For Grapplers and MMA Fighters (Low…

Scramble Brand > Scramblog > BJJ > Modified Triphasic Routine For Grapplers and MMA Fighters (Low Axial loading)

Heres a program for you if you struggle with conventional squats or movements that place a lot of pressure on your back.

I’ve been tinkering with the triphasic format (focus on specific eccentric, isometric and concentric movement) for a while now, trying different exercise selections and matching the program to the needs and requirements of the athlete. The biggest  modification is the proper application of stress, minimising negative stress while trying to get positive adaptive stress. Sometimes I’m thrown a curve ball that means I have to ditch preferred exercises and try something different. I won’t go into too much detail about the triphasic method (shiny new website) as that has been done to death!

Here is a triphasic routine I’ve used that tries to strip out axial loading (loading on the top of the spine) which grapplers with bad necks and spines can have problems with. Applying Dan John’s ‘Armor Building’ idea for fighters our two main movements become Zercher Squat and Snatch Grip Deadlift. Below is a 2 day template if you were to add a third day, I suggest tempo based single leg work and a week off between Isometric and Concentric weeks. This program is just a jumping off point and totally modifiable.

Eccentric Block

Eccentric 2-3 Weeks
Day 1 Triphasic 80-87.5%
Tempo/notes
Day2 Dynamic 90%+
Tempo/notes
Main Movement
+Jump option
Zercher Squat 3 x 3 @ 80-87.5
6010
Snatch Grip Deadlift
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
Regular
Upper Push/Pull
Weighted Ring Push-up 3 x 6
Pull-up 3 x 6
Overhead Flyes 3 x 10
6010
6010
Push Press
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
For every set of Push-Press do a set of Rows
Regular
PC/Hamstring
Hip thrusts or Romanian Deadlifts 3 x 5
6010
Direct Hamstring Work
GHR/Slides
Regular
Core/Arms
Heavy Single Arm Farmers Walks
Tri/Bi work
Time or Distance
6010
Roll outs
Tri/Bi work (thick grip)

Isometric Block

Isometric 2-3 Weeks
Day 1 Triphasic 80-87.5%
Tempo/notes
Day2 Dynamic 90%+
Tempo/notes
Main Movement
+Jump option
Zercher Squat 3 x 3 @ 80-87.5
1310
Pause Bottom
Snatch Grip Deadlift
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
Regular
Upper Push/Pull
Weighted Ring Push-up 3 x 6
Pull-up 3 x 6
Overhead Flyes 3 x 10
1310
1310
Pause top
Push Press
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
For every set of Push-Press do a set of Rows
Regular
PC/Hamstring
Hip thrusts or Romanian Deadlifts 3 x 5
1310
Direct Hamstring Work
GHR/Slides
Regular
Core/Arms
Heavy Single Arm Farmers Walks
Tri/Bi work
Time or Distance
1310
Roll outs
Tri/Bi work (thick grip)

Concentric Block

Concentric 2-3 Weeks
Day 1 Triphasic 80-87.5%
Tempo/notes
Day2 Dynamic 90%+
Tempo/notes
Main Movement
+Jump option
Zercher Squat 3 x 3 @ 80-87.5
Fast
Use bands or Chains
Snatch Grip Deadlift
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
Regular
Upper Push/Pull
Weighted Ring Push-up 3 x 6
Pull-up 3 x 6
Overhead Flyes 3 x 10
Fast
Fast
Push Press
Work to a heavy single then take off 10-15% and perform 3-4 doubles.
For every set of Push-Press do a set of Rows
Regular
PC/Hamstring
Hip thrusts or Romanian Deadlifts 3 x 5
Fast
Direct Hamstring Work
GHR/Slides
Regular
Core/Arms
Heavy Single Arm Farmers Walks
Tri/Bi work
Time or Distance
Fast
Roll outs
Tri/Bi work (thick grip)
 

 

This is an ongoing series of blog posts from William Wayland of Powering Through, who works with UFC and other high level combat athletes. Twitter. Facebook

Grapplers Heart Tournament aftermath.
Jenna Marbles learns Jiu-Jitsu
Matt Benyon
    Grappling mma power powering through Snatch Grip Deadlift strength strength and conditioning Triphasic wayland Zercher Squats
    Copyright © 2025 SCRAMBLE. All Rights Reserved.
    Scramble Facebook
    Scramble Instagram
    Scramble Twitter
    Scramble Youtube
    Contact Us | About Us | Academy Gi | Scramblog | Wholesale & Trade | Help & Delivery Info | FAQ | Terms & Conditions / Privacy

    Manage Cookie Consent

    We utilise cookies to enhance browsing, personalise ads, and by consenting, you enable us to process data like browsing behaviour, while opting out may impact site features.

    Functional Always active
    The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
    Preferences
    The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
    Statistics
    The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
    Marketing
    The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
    Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
    View preferences
    {title} {title} {title}