Modified Triphasic Routine For Grapplers and MMA Fighters (Low…
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 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 |