Warm-Up · RAMPPhase 1 · Stance & neck prep · hips, wrists, cervical · 6-8 min | Time__ : __ |
![]() | 1 | Leg Swinglive in the low stance — chest up, hips loaded | 8 + 8 | | ![]() | 2 | Glute Bridgesteady breathing rhythm | 2 × 10 | | ![]() | 3 | Neck Rotationneck isometrics 70% effort, 10-s holds, zero movement | 2 × 10 s each way | |
Phase 2 · Level-Change, Footwork & Reaction8-10 min · low-stance bursts, full recovery · react to the call | Time__ : __ |
![]() | 1 | Drop Steplive in the low stance — chest up, hips loaded | 6 × 10 s | | ![]() | 2 | Duck Walk — low stance travelposture survives fatigue — flat back even gassed | 6 × 10 s | |
Phase 3 · Explosive Mat Power12-15 min · ground-to-feet explosiveness · 100% intent · rest 90 s | Time__ : __ |
![]() | 1 | Sprawlfinish every rep with a violent hip snap | 5 × 3 max | | ![]() | 2 | Squat Jumpground to feet under 2 seconds — every single time | 4 × 4 | |
| Phase 4 · Wrestling Strength & Neck/Grip Armor18-22 min · heavy compounds + neck/grip finishers · rest 2-3 min | Time__ : __ |
![]() | 1 | Face Pullcrush grip — squeeze like a scramble depends on it | 4 × 5 | kg | | ![]() | 2 | Pendlay Rowposture survives fatigue — flat back even gassed | 3 × 8 | kg | | ![]() | 3 | Dead Hangcrush grip — squeeze like a scramble depends on it | 3 × 30 s | |
Progression: Explosive rule: ground-to-feet under 2 s — every power rep starts from the mat. Heavy then explosive within 20 s; slowing reps end the set. Phase 5 · Spinal Decompression & Mat Recovery4-6 min · hanging traction after neck work, hip release, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Seated Forward Foldsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
