Part 1 is designed to give you a great way to warm up, as well as his take on some staple bodyweight exercises like hindu push ups. A proper warm up is essential to take advantage of your workout. When you run through Phil’s warm ups you will feel loose and agile and ready to roll. This warm up can be used before a grappling session, tournament, or more of Phil’s routines.

Ever have tight muscles and joints after a hard night of training? That’s where Phil’s controlled articular rotations and Perfect Stretch come in. Let’s be honest doing grappling sports can be hard on your body. Phil gives you the tools to help you reduce your day-to-day fatigue and overall joint stress. You don’t have to be an exercise physiologist to follow along with Phil’s easy to understand approach. Daru works on athletes across the spectrum of combat, including MMA Greats Joanna Jedrzejczyk and Dustin Poirier so recovery is a big factor in his approach.

A major theme of Rolling Strong is transferring the benefits of your routine directly to the mat. Running on a treadmill is great to get your heart going, but how relevant is it to your cardio when someone is trying to pass your guard? The answer is not very. With Phil it’s all about enhancing your grappling oriented gas tank. Grappling utilizes muscles that most traditional routines aren’t going to cover. This difference can lead to a direct shift in success on the mats.

Once you have gained some functional strength and coordination part 2 kicks off with exercises designed to help you maximize your ground game. Part 2 breaks down into 4 sections where each one is dedicated to varying aspects of grappling including takedowns, guard, guard passing, and even submissions! If you are tired of the same old approach to fitness and you are looking for something to enhance your current training regime Rolling Strong is what you are looking for!

What You’ll Learn In Rolling Strong?

Part 1:

• Intro
• Warm Up Intro
• Controlled Articular Rotations
• Perfect stretch
• 90/90 flow
• Plank shoulder tap
• Table top shoulder tap
• Bird dog
• Sit outs
• Mountain Climbers
• Hindu push ups
• Spider man push ups

Part 2:

• Exercises to Improve Takedowns: Split Stance Zercher Squat (Double or Single Leg)
• KB Step ups (High Crotch single)
• Zercher Good mornings (double underhooks)
• Banded DB Grapplers Row (single run the pipe, Guard Pull)
• Sled Drive (blast double)
• Exercises for passing guard: Seated good mornings (posture up)
• Bird Dog Rows (break grips)
• Wide Stance Row to Press (Monster Rows)
• Kettlebell Swings with bands
• Kneeling pallof press (sweep defense)
• Exercises for guard: Banded row med ball squeeze (guard retention)
• Copenhagens
• Glute Ham Raise (close guard)
• Glute Bridge (mount escape)
• Exercises for submissions: Med ball squeeze (chokes)
• Med ball banded hip extension (limb locks)
• TRX pull to KB press (Bow & Arrow choke)
• KB flip (cross collar choke)

About Phil Daru

Phil Daru is widely recognized as one of the top performance coaches in the game. Rolling Strong collects his best exercises and drills he uses for top-tier combat athletes and breaks them down into easy to digest sections. Want to work on exercises designed to help with your takedowns? It’s there. Looking for a grappling specific way to warm up? Phil has you covered.

Rolling Strong combines scientific exercises and routines specifically geared towards grappling.

• Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
• Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!
• Also includes routines to boost your takedowns, guard passing, and even submission conditioning.
• If you are tired of a cookie cutter approach to fitness and you want something designed from the ground up to increase your grappling condition, Rolling Strong is what you are looking for.

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