How to Build Endurance in Grappling, Using Only Your Body Weight, Practicing for 25 Minutes Three Times a Week
- One of six world champions and the only Ukrainian World Combat Games champion in the history of Ukraine.
- Trained at the world’s strongest Sambo club, which has won over 90 medals in various martial arts championships in Europe and the world (Netishyn Sambo School).
- Conducted over 90 seminars worldwide (USA, Australia, Germany, Spain, Switzerland, Ukraine, Poland…).
- Created approximately 100 personalized training programs, resulting in victories at various international competitions.
- Ivan’s students have won gold medals at the European and World Sambo Championships, bronze at the World Judo Championships among masters, as well as gold and bronze medals at BJJ World Championships.
- Developed 15 online courses completed by over 6000 athletes.
- The first European Sambo practitioner invited to the USA to create courses for the most renowned educational platforms, Bjjfanatiks.
- Author of the educational project for grapplers “Sila partera,” which has 530 000 subscribers on platforms such as YouTube, Instagram and Facebook.
WHAT IS INTERVAL TRAINING FOR GRAPPLERS?
Interval training for grapplers is a workout model that involves alternating periods of high-intensity exertion with periods of low-intensity exercise or rest. Interval training combines various exercises including strength training for different muscle groups, cardio, and recovery. The exercises are structured to deliver maximum results and effective conditioning for the entire body in minimal time. Interval training offers a range of benefits and unexpected positive effects for grapplers, including improved endurance, strength and overall fitness.
– You feel like you lack the strength to defeat your opponents.
– You want to spend minimal time but achieve maximum results.
– You experience energy depletion, apathy, and fatigue, and you need a knowledgeable and professional coach.
– Monotonous workouts bore you.
– After each session, you want and need 20-25 minutes to take your muscles to the next level.
– You’re a coach and lack ideas or experience to increase your students’ physical endurance
– You need to solve problems with coordination and balancing in the fight
Training Program:
- A 12-month training regimen featuring 56 specialized exercises.
- 12-14 workout videos per month, divided into three sessions per week, each lasting up to 25 minutes.
- Incorporates 5 training formulas throughout the month, with the first 3 aimed at muscle adaptation and the final two pushing your limits.
- 4-5 carefully selected exercises each month gradually increasing in intensity.
- Circular workouts always kick off at the beginning of the month.
- Mandatory competitive test at the end of each month to set personal records and boost confidence.
- Key exercises repeated every 2-3 months for grappling strength improvement.
- Bonus: Receive ‘Guide: 10 Nutrition Tips for Athletes’ to enhance results.
- Many exercises target strengthening critical body parts (feet, knees, elbows, ribs, back and neck), especially vital in grappling.
- Course adaptability for athletes at different skill levels.
"90% of athletes who have completed the course attest that it's most beneficial when followed diligently, adhering to the formulas and not missing workouts. Monthly tests reveal that we often don't tap into even half of our potential.
What result will you get after completing the course:
- Rapid muscle recovery after extreme workouts.
- Ability to fight aggressively for 6-10 minutes.
- Lean, toned body with healthy joints.
- Confidence even against seasoned opponents.
- Healthy eating habits.
- Skill in distributing physical abilities during combat.
- Understanding how to structure strength training using 5 formulas.
- Strength increase by 3-5 times within a year.
Program:
Each month, 4-5 exercises are provided, targeting the main muscle groups of the legs, arms, back, abdomen and neck. The sequence of exercises is designed to alternate the workload, allowing one set of muscles to rest while others are active.
Since months vary in the number of days, the exact number of workouts for each month needs to be calculated beforehand, ranging from 12 to 14 sessions. The workouts will be conducted three times a week on Mondays, Wednesdays, and Fridays, or Tuesdays, Thursdays and Saturdays.
On each training day you’ll have specific tasks: the number of rounds (sets), repetitions, time for completing these repetitions, rest time between exercises and rest time between sets.
Each training day includes a demonstration video showing how to perform the tasks. You can play the video and follow along. If your level is higher or lower than mine, you can use the video as a timer. It’s very convenient because you’ll hear a special signal indicating the start of the exercise or rest, and it will also show you what’s next.
Every second training session, the tasks change. The goal is to maintain or even increase the number of repetitions by 10-20%, while the rest time constantly decreases. This is necessary for the body to adapt to rapid recovery
On the last training day of each month, we conduct speed tests. You choose 3-5 exercises, and within 30 seconds, you aim to perform the maximum number of repetitions. Typically, this is twice as many repetitions as at the beginning of the month. With each test, as exercises repeat, your performance will improve.
Each month either pull-ups or push-ups will be mandatory with slight variations each time. For example, one month might involve regular pull-ups with a jerk, the next month pull-ups with a gi and the following month strict pull-ups. This is to engage all possible muscles in this exercise.
Join the training right now with a special limited-time offer
for only
$37
$99
Starts on May 15th
Time left until the end of the promotion
You have nothing to lose – if you don’t like the training, I’ll refund your money, no questions asked.
P.S. After registration, you’ll immediately receive a bonus – “Guide: 10 Nutrition Tips for Athletes” from a certified nutritionist.
Here's what my students say
My course is designed so that you select three workouts for yourself on Sundays every other day (this is mandatory) at a convenient time and place. It includes videos as examples, or you simply use a timer that notifies you of the start and end of the exercise, or you just train according to the formula.
Absolutely. The interval workouts in my course are designed to be simple to understand and implement, making it ideal for beginners. Each training month starts from the simplest and gradually becomes more challenging, so you adapt with ease.
My workouts are gradual, but there are stages in training, and they occur uniformly for everyone. If the exercise is new and has not been used before, then after the first workouts, the muscles will ache and quickly get tired, but then they adapt and move to another level. You will need to stick to the schedule and perform the exercises correctly; within 3-5 weeks, you will feel an energy boost and improvement in physical performance.
Yes, my methodology can be integrated into any exercises. Even if you apply techniques based on my formulas, you’ll increase your speed and endurance several times. My formulas are designed to make your muscles work at speed with minimal rest time, helping to activate previously unused resources in your body.
The course is structured as a monthly training process, consisting of 13 workouts. Each workout should be allocated 15 to 25 minutes. There will be 12 months in total, incorporating 56 exercises, with core exercises repeating every month. This format ensures that you improve your physical performance at least threefold within a year, enabling you to confidently defeat opponents whom you previously struggled against.
Each trainer has their own recipe for success. Typically, exercises and methodologies found on the internet are designed for other sports. For example, if you train like a bodybuilder, your muscles will have enough strength and will accelerate maximally. However, they quickly lose this ability after 30 seconds of loading because this athlete doesn’t need them to recover quickly within 5-10 minutes. His goal is to have well-defined and beautiful muscles, which is generally ineffective in grappling. I have been training grapplers for almost 33 years, and the main goal is to win in grappling, not in swimmers, tennis players, or bodybuilders. Therefore, the specifics of the same exercises are used differently.
Certainly. This methodology has been used for many years and is effective for children aged 5 as well as adults aged 30, 40, 50, and older, as each person has their own physical and age-related limitations. For example, 12-year-old children do 35-45 push-ups in 30 seconds, while adults aged 50 do 20-30, and for each of them, this load is optimal for increasing endurance.
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