INFO

•Wild Hunt Coaching Group ($7/month):

WILD HUNT GROUP

•Website:

wildhuntconditioning.com

•My Book: ‘Preparing for WAR: the Training of History’s TOP Warriors’:

AMAZON

•Wild Hunt Clothing & Training Apparel:

HOKA HEY Collection

•GOOD DAY TO DIE film:

Watch HERE
 Intro
Aleksandr Karelin was possibly the best heavyweight wrestler of all time. He was
also one of the strongest. At 6’3” and 286 lbs., he could do a backflip, perform the
splits and do 42 pull ups.

He once entered the European Hercules Strongman Competition and managed to

This 4-week program gives you access to his insanely effective training methods,
and whether you’re an elite grappler or just a guy looking for the holy grail of
functional training - this program will NOT let you down.

If you enjoy this style of training and would like an even more comprehensive
grappling strength program, I recommend checking out my Dagestan Domination
Grappling Strength Program once you finish this one…

—
Details:
LENGTH: 4 weeks
SCHEDULE: 3 sessions per week
WORKOUTS: 60 mins per session
DIFFICULTY: All experience levels
EQUIPMENT: standard equipment (barbell, kettlebell and dumbbell)
 Tips:
1. For direct coaching, be sure to check out the Wild Hunt Group ($7/month). You can
learn more HERE.
2. Warm up properly before each session with dynamic stretches and 5-10 minutes
of light cardio.
3. Use the following Effort Guide to judge proper intensity:
-80% effort= 3-4 reps left in the tank.
-85% effort= 2-3 reps left in the tank.
-90% effort= 1 rep left in the tank.
-95%=0-1 rep left in the tank.
4. Rest 1-2 minutes between sets for strength exercises, and 30-60 seconds for
conditioning exercises.
5. For the Tempo Conditioning and Hill Sprints, adjust the intensity based on your
current fitness level. If you haven’t sprinted in awhile, start slower and gradually
build up to maximal levels.
6. On rest days, consider light cardio like jogging in nature, as Karelin did in the
forest and snow.
7. Listen to your body and adjust the program if needed to prevent overtraining.
8. If you enjoy this style of training and would like an even more comprehensive
grappling strength program, I recommend checking out my Dagestan Domination
Grappling Strength Program for even greater results.
 Program
WEEK 1

Day 1
1. Zercher deadlifts (3 sets of 6 reps @ 85%)
2. Towel pull ups (3 sets to failure)
3. Back squats (5 sets of 5 reps @ 85%)
4. Dips (3 sets of 20 reps)
5. Tempo Conditioning: (assault bike, rower, swimming, bike or running)
• 3 minutes @ 40%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 1 minute @ 90%
• 1 minute @ 50%
• 2 minutes @ 90%
• 1 minute @ 50%
• 2 minutes @ 80%
• 1 minute @ 50%
• 1 minute @ 80%
• 1 minute @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 3 minutes @ 40%

Day 2
1. Deadlifts (4 sets of 4 reps @ 85%)
2. Pull ups (3 sets to failure)
3. Jump squats (4 sets of 6 reps)
4. Alternating Kettlebell Overhead Press (3 sets of 12 @ 90%)
5. Alternating kettlebell curls (3 sets of 8 @ 90%)
6. Bodyweight Conditioning:
• Air Squats: maximum repetitions in 6 mins
• Rest 2 minutes
• Sit Ups: maximum repetitions in 4 mins
• Rest 2 minutes
• Push Ups: maximum repetitions in 6 mins
• Rest 2 minutes
• Wall Sit: two sets to failure (hold as long as you can)
 • Rest 1 minute
• Dead Hang: two sets to failure (hang as long as you can)

Day 3
1. Back Squat March (3 sets of 30 seconds at 85% effort)
2. Dead hang (3 sets to failure)
3. Front squats (4 sets of 6 reps @ 85%)
4. Explosive push-ups (3 sets of 10 reps)
5. Tempo Conditioning: (assault bike, rower, swimming, bike or running)
• 3 minutes @ 40%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 1 minute @ 80%
• 1 minute @ 50%
• 3 minutes @ 90%
• 3 minute @ 50%
• 3 minutes @ 90%
• 1 minute @ 50%
• 3 minute @ 85%
• 1 minute @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 2 minutes @ 40%

—
 WEEK 2

Day 1
1. Clean and press (4 sets of 6 reps @ 85%). Use a pair of kettlebells or a barbell.
2. Upright row (3 sets of 8 @ 85%)
3. Box jumps (4 sets of 3 reps @ 85%)
4. Handstand practice (use a wall for aid): three sets of 30 seconds
5. Tempo Conditioning: (assault bike, rower, swimming, bike or running):
• 3 minutes @ 40%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 1 minute @ 80%
• 1 minute @ 50%
• 3 minutes @ 90%
• 3 minute @ 50%
• 3 minutes @ 90%
• 1 minute @ 50%
• 3 minute @ 85%
• 1 minute @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 2 minutes @ 40%

Day 2
1. Zercher Marches (3 sets of 20 seconds @ 85% effort)
2. Dumbbell row (3 sets of 6 @ 90%)
3. Wall sits (3 sets to failure)
4. Bear crawl up stairs or incline (3 sets of 30 seconds)
5. Bodyweight Conditioning:
• Air Squats: maximum repetitions in 8 mins
• Rest 2 minutes
• Sit Ups: maximum repetitions in 4 mins
• Rest 2 minutes
• Push Ups: maximum repetitions in 8 mins
• Rest 2 minutes
• Wall Sit: two sets to failure (hold as long as you can)
• Rest 1 minute
• Dead Hang: two sets to failure (hang as long as you can)

Day 3
 1. Good mornings (3 sets of 6 @ 80%)
2. Pull ups (3 sets to failure)
3. Duck Walk (2 sets of 60 seconds)
4. Kettlebell Clean and jerk (4 sets of 5 reps @ 85%)
5. Hill Sprint Workout:
• Three sets of 10 yards @ 85-95%
• Two sets of 20 yards @ 85-95%
• Three sets of 40 yards @ 85-95%
• Two sets of 60 yards @ 85-95%(Rest 30 seconds between sprints)

—
 WEEK 3

Day 1
1. Zercher deadlifts (3 sets of 6 reps @ 85%)
2. Towel pull ups (3 sets to failure)
3. Back squats (5 sets of 5 reps @ 85%)
4. Dips (3 sets of 20 reps)
5. Reverse grip barbell curls (3 sets of 6 reps @ 85%)
6. Tempo Conditioning: (assault bike, rower, swimming, bike or running)
• 3 minutes @ 40%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 1 minute @ 90%
• 1 minute @ 50%
• 2 minutes @ 90%
• 1 minute @ 50%
• 2 minutes @ 80%
• 1 minute @ 50%
• 1 minute @ 80%
• 1 minute @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 3 minutes @ 40%

Day 2
1. Deadlifts (4 sets of 6 reps @ 85%)
2. Pull ups (3 sets to failure)
3. Jump squats (4 sets of 6 reps)
4. Alternating Kettlebell Overhead Press (3 sets of 12 @ 90%)
5. Bodyweight Conditioning:
• Air Squats: maximum repetitions in 8 mins
• Rest 2 minutes
• Sit Ups: maximum repetitions in 4 mins
• Rest 2 minutes
• Push Ups: maximum repetitions in 8 mins
• Rest 2 minutes
• Wall Sit: two sets to failure (hold as long as you can)
• Rest 1 minute
• Dead Hang: two sets to failure (hang as long as you can)
 -

Day 3
1. Back Squat March (3 sets of 30 seconds at 85% effort)
2. Dead hang (3 sets to failure)
3. Front squats (4 sets of 6 reps @ 85%)
4. Explosive push-ups (3 sets of 10 reps)
5. Tempo Conditioning: (assault bike, rower, swimming, bike or running)
• 3 minutes @ 40%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 1 minute @ 80%
• 1 minute @ 50%
• 3 minutes @ 90%
• 3 minute @ 50%
• 3 minutes @ 90%
• 1 minute @ 50%
• 3 minute @ 85%
• 1 minute @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 2 minutes @ 40%

—
 WEEK 4

Day 1
1. Clean and press (4 sets of 6 reps @ 85%). Use a pair of kettlebells or a barbell.
2. Upright row (4 sets of 8 @ 85%)
3. Box jumps (4 sets of 3 reps @ 85%)
4. Handstand practice (use a wall for aid): three sets of 30 seconds
5. Tempo Conditioning: (assault bike, rower, swimming, bike or running):
• 3 minutes @ 40%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 1 minute @ 80%
• 1 minute @ 50%
• 3 minutes @ 90%
• 3 minute @ 50%
• 3 minutes @ 90%
• 1 minute @ 50%
• 3 minute @ 85%
• 1 minute @ 50%
• 30 seconds @ 80%
• 30 seconds @ 50%
• 2 minutes @ 40%

Day 2
1. Zercher Marches (3 sets of 20 seconds @ 85% effort)
2. Barbell row (4 sets of 6 @ 90%)
3. Wall sits (3 sets to failure)
4. Bear crawl up stairs or incline (3 sets of 30 seconds)
5. Bodyweight Conditioning:
• Air Squats: maximum repetitions in 8 mins
• Rest 2 minutes
• Sit Ups: maximum repetitions in 4 mins
• Rest 2 minutes
• Push Ups: maximum repetitions in 8 mins
• Rest 2 minutes
• Wall Sit: two sets to failure (hold as long as you can)
• Rest 1 minute
• Dead Hang: two sets to failure (hang as long as you can)

Day 3
 1. Good mornings (3 sets of 6 @ 80%)
2. Pull ups (3 sets to failure)
3. Duck Walk (2 sets of 60 seconds)
4. Kettlebell Clean and jerk (4 sets of 5 reps @ 85%)
5. Hill Sprint Workout:
• Three sets of 10 yards @ 85-95%
• Two sets of 20 yards @ 85-95%
• Three sets of 40 yards @ 85-95%
• Two sets of 60 yards @ 85-95%(Rest 30 seconds between sprints)

—
 THE END
Karelin was a monster - so if you completed this program, congratulations.

If you’d like to take this momentum to the next level, I highly recommend checking
out my Dagestan Domination Grappling Strength Program HERE for even greater
results.