BORETS LAB Training Library · Built in Ukraine
The gym should make the athlete more available for high-quality mat work—not leave them too fatigued to learn, wrestle or recover.
How to use this collection
Build sport-specific strength, power, conditioning, recovery and training-week structure for wrestling, MMA, BJJ, judo, Sambo and submission grappling.
Start with the sport calendar and count hard sparring as hard training. Add stable strength patterns, a small power dose, appropriate aerobic support and only as much extra conditioning as the athlete can recover from without losing technical quality.
Plan practical strength work around combat-sport practice with clear movement priorities, manageable fatigue, simple progression and competition-phase adjustments.
Read guideUnderstand aerobic, high-power and glycolytic contributions in combat sports, then classify sessions, place hard work and monitor useful conditioning adaptations.
Read guideDevelop usable explosive power with fresh, high-intent jumps, throws and fast resistance exercises placed around technical practice and monitored for quality.
Read guideAdd neck, grip and trunk work to a combat-sports week with progressive loading, varied functions, modest volume and clear stop rules.
Read guideBuild a practical BJJ and grappling S&C week around rolling intensity, full-body strength, repeatable power, grip and trunk support, and competition preparation.
Read guideOrganize judo and Sambo S&C around technical throwing, ukemi, grip fighting, randori, full-body force, power and competition-phase fatigue management.
Read guideA season map that changes conditioning emphasis from preseason preparation to competition density, taper and review.
Read guideOrganize strength, power, aerobic support and recovery around MMA practice without turning every gym session into another exhausting fight.
Read guideDevelop aerobic support for MMA through repeatable low-cost work, technical density and simple monitoring instead of generic punishment circuits.
Read guideBuild lower-body force, pulling strength, trunk control, neck capacity and explosive intent in two concise sessions without spending the quality needed for live wrestling.
Read guideTrack technical volume, hard exposures, session effort and performance quality in one usable weekly review instead of collecting data with no decision.
Read guideRetain useful strength and power with brief, low-complexity exposures that fit around technical priorities, hard sparring and competition.
Read guideProgress from posture and low-risk isometrics to controlled range and sport integration without turning neck training into a toughness test.
Read guideReduce avoidable fatigue while preserving timing, speed, tactical confidence and familiar strength exposure during the final week before competition.
Read guide