Today, I am the architect of my life. I choose thoughts that build me, habits that strengthen me, and actions that move me forward. I don’t need perfection, only presence and progress. Every small step I take shapes a future I’m proud to live in. I am growing, I am capable, and I am becoming.

It began as a thought. Small. Unseen. Spoken only within the walls of my own mind. But I did not leave it there. I acted. I endured. I gave it sweat and resolve. What was once an idea now stands through discipline and sacrifice. Not by chance. Not by luck. By will. I honour the moment I chose to begin. And I will see it through until what I build outlives me.

Anterior Load + Posterior Chain + Neck & Grip Integrity Session Duration: ~75–80 minutes Focus: Positional strength from the floor, hip dominance, and grappler-specific resilience. --- 🔹 Prep Phase (10–12 min) Standing Mobility – 4–5 min Hips, adductors, ankles, T-spine Ground Mobility – 3–4 min Scap control, thoracic rotation Activation – 3 min Glute bridge holds, banded lateral work, trunk brace RPE: 4–5 --- 🔹 Primary Strength (20–25 min) 1️⃣ Zercher Squat from Pins 6 × 3 Load: ~80–85% 1RM RPE: 8 Rest: 2–3 min Dead-stop reps. Build force from the bottom. Direct carryover to clinch and guard passing posture. 2️⃣ Trap Bar Deadlift 5 × 8 Load: ~70–75% 1RM RPE: 7–8 Rest: 2 min Posterior chain volume without excessive spinal fatigue. --- 🔹 Secondary Strength & Stability (18–22 min) 3️⃣ Banded Clamshell 3 × 15/side Load: Moderate band RPE: 6 Rest: 60 sec Glute med integrity. Knee tracking. Base control. 4️⃣ Half-Kneeling 1-Arm Landmine Shoulder Press 3 × 8/side Load: Moderate RPE: 7 Rest: 90 sec Trunk stacked. No lumbar extension. 5️⃣ Short Lever Copenhagen Hold 3 × 15 sec/side RPE: 7 Rest: 60 sec Adductor durability for guard retention and passing pressure. --- 🔹 Grappler Durability Block (15–20 min) 6️⃣ Pull-Up Isometrics 3 × Max hold at top or mid-range RPE: 8 Rest: 90 sec Scap depression strength for grips and collar ties. 7️⃣ Wrist Roller 3 × 30 sec Load: Moderate RPE: 7 Rest: 60 sec Forearm endurance under tension. 8️⃣ Underhand Band Pull-Apart 3 × 20 RPE: 6 Rest: 60 sec Posterior shoulder balance. 9️⃣ Team Neck (Manual or Band Resistance) 3 × 10–12 controlled reps each direction RPE: 6–7 Rest: 60 sec Neck integrity for scrambles and front headlock exchanges. 🔟 Stability Ball Hamstring Curl 3 × 10 RPE: 7 Rest: 75 sec Eccentric control for hamstring resilience. --- 🔹 Down-Regulation (3–5 min) Heels elevated breathing 4s inhale / 1–2s hold / 4s exhale / 1–2s pause Restore parasympathetic tone before leaving. --- Total Time: ~75–80 minutes

Session Duration: ~70–80 minutes Focus: Positional strength, joint integrity, and force production that carries to the mats. --- 🔹 Prep Phase (10–12 min) Standing Mobility – 5 min Dynamic hips, ankles, T-spine Ground Mobility – 3–4 min Shoulder flow, hip IR, spinal segmentation Activation – 3 min Glute bridge holds, scap control, trunk bracing RPE: 4–5 --- 🔹 Primary Strength (25–30 min) 1️⃣ Floor Press 6 × 3 Load: ~80–85% 1RM RPE: 8 Rest: 2 min 2️⃣ Front Squat 5 × 8 Load: ~70–75% 1RM RPE: 7–8 Rest: 2 min 3️⃣ Terminal Knee Extensions (TKE) 4 × 10 Load: Moderate band RPE: 6 Rest: 60 sec --- 🔹 Secondary Strength & Stability (15–20 min) 4️⃣ 2-Arm Landmine Push Press 3 × 8 Load: Moderate RPE: 7 Rest: 90 sec 5️⃣ Low Plank + Band Row 3 × 8/side Load: Moderate band RPE: 6–7 Rest: 60 sec 6️⃣ Pull-Ups 3 × Max (1 rep in reserve) Load: BW or light assist RPE: 8 Rest: 90 sec --- 🔹 Grappler Accessories (10–12 min) 7️⃣ Plate Pinch Grip Hold 3 × 30 sec RPE: 7 Rest: 60 sec 8️⃣ Neck Iso Extension Holds 3 × 30 sec RPE: 6 Rest: 60 sec 9️⃣ Band Pull-Apart 3 × 20 RPE: 6 Rest: 45 sec 🔟 Barbell Glute Bridge 3 × 10 Load: ~65–70% RPE: 7 Rest: 90 sec --- 🔹 Down-Regulation (3–5 min) Parasympathetic breathing 4s inhale / 1–2s hold / 4s exhale / 1–2s pause --- Total Time: ~70–75minutes Strength that supports your Jiu-Jitsu. Program 1 of 3.

Problems are just illusions you haven't yet materialized the solution to.