u/Rare-Bullfrog5323

Block A: Reactive Whistle Starts
Volume: 12 explosive starts × 15 meters.

Rest: 30 seconds between reps.

Execution: Triggered strictly by the whistle from random wrestling positions (low stance, flat on the belly, seated facing away). Focus is on instant central nervous system (CNS) activation and zero hesitation.

Block B: Flying Sprints (Peak Velocity)
Volume: 6 reps × 15 meters.

Rest: 2 minutes between lines for full ATP recovery.

Execution: Build a smooth acceleration from the baseline, cross the midfield marker, and instantly shift into absolute 100% peak velocity. Training pure athletic speed.

Block C: The Staircase Finisher
3 brutal rounds up a 50-step concrete staircase using nothing but your partner's body weight:

Round 1: Piggyback Carry (Sustained leg drive under load).

Round 2: Fireman’s Carry (Classic wrestling posture and hip engagement).

Round 3: Wheelbarrow Walk across the steps + 5 explosive push-ups at every single flat landing.

Save this protocol.

This is our Thursday conditioning block.

The Full Protocol:

– Volume: 5 Rounds (2-minute rest between rounds)
– 30m Sled push
– 30m Partner Bear Hug Carry
– 10 Wrestling Burpees
– 4 x 15m Shadow Takedown Shuttle Sprints

Finisher (50-Step Staircase + Landings):
– Fireman's carry up the stairs
– Piggyback carry up the stairs
– Wheelbarrow walks across the landings + 5 push-ups at every single landing.

Save the workout.

Hey Reddit!

We wanted to introduce ourselves properly. Back in 2012, in Ukraine, Brazilian Jiu-Jitsu and Grappling basically didn't exist. There were no mats, no coaches, and no culture for it.

However, we didn't start completely empty-handed. We had a solid background in Sambo, which helped us adapt to the ground game incredibly fast. Over the years, this evolved into our own unique hybrid style on the mats: a blend of high-level BJJ, modern grappling, and aggressive wrestling takedowns.

Today, BORETS is a massive academy with over 800 active students. We’ve built a system driven by coaching: BJJ Black Belts, Sambo Masters, (which brings explosive transitions and nasty submissions into our game). A wrestling coach who is a former member of the Ukrainian National Freestyle Wrestling Team, making sure our takedowns and stand-up game are absolute top-tier.

Another huge pillar of our team is Special Physical Preparation (SFP) / Strength & Conditioning. We place a massive emphasis on building functional power and endurance designed specifically for grapplers.

We are launching this subreddit to show you exactly how we train. Expect a lot of raw video content here: heavy sparring rounds, technique breakdowns, wrestling grinds, and our specific SFP conditioning routines. Welcome aboard. Drop a comment, ask anything, and join the community!

Our instagram - https://www.instagram.com/boretsteam/

Oss.