教学内容的介绍就直接从原网页复制过来，懒得编辑了，原网页有兴趣的朋友可以去了解下：
https://bjjfanatics.com/products/rolling-strong-by-phil-daru
Rolling Strong combines scientific exercises and routines specifically geared towards grappling.
Rolling Strong 结合了科学的锻炼和专门针对搏击的常规动作。
Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
Phil Daru 是 200 多名精英级格斗运动员的表现教练，涵盖所有格斗运动的方方面面。Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!
学习一种全面的方法，涵盖从适当热身到旨在改善你的防守的锻炼的一切！Also includes routines to boost your takedowns, guard passing, and even submission conditioning.
还包括增强你的下压、防守过人和甚至提高提交能力的常规动作。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.
如果你厌倦了对健身的千篇一律的方法，想要一些从头开始设计的东西来提高你的搏击状态，那么 Rolling Strong 就是你要找的。
全套教学共有上下两集教学视频，有耐心看完，收获巨大，来一起看完视频吧。
一、《源源不断的体能爆发》教学视频上集：
二、《源源不断的体能爆发》教学视频下集：
菲尔·达鲁（Phil Daru）教练还有好多专业格斗体能训练课程，我们有机会买回来学习，我一个人经济能力有限，希望通过阅读的流量寻找更多喜欢菲尔·达鲁（Phil Daru）教练专项格斗体能教学的朋友，一起众筹他官方的顶级格斗体能课程，稀罕他的官方课程好久了，可惜课程价格太贵了，想找人一起购买回来，有十来个人就可以了，所以请大家帮忙转发，这个有干货内容的转发不会被排挤的。转发有福利的，回头会把众筹回来的课程分享一部分给大家，此文为证。
有两个可以购买他课程的网站，有兴趣的朋友可以了解一下
8 周 MMA 体能计划：
https://www.livetrained.com/programs/8-week-power-program-for-mma#pdf-detailed
更多顶级体能培训课程：
https://darustrong.com/training-programs-1-2/
有兴趣的朋友请加微信，期待你的参与
插播结束，请继续阅读这次教学中包含的课程信息：
COURSE CONTENT 课程内容
Volume 1 卷一
CHAPTER TITLE 章节标题
START TIME 开始时间
| Intro | 0 - 0:45 |
| Warm Up Intro 热身介绍 | 0:45 - 1:28 |
| Controlled Articular Rotations 受控关节旋转 | 1:28 - 12:09 |
| Perfect stretch 完美拉伸 | 12:09 - 13:32 |
| 90/90 flow 90/90 流程 | 13:32 - 14:40 |
| Plank shoulder tap 平板肩部拍打 | 14:40 - 15:44 |
| Table top shoulder tap 桌面肩部拍打 | 15:44 - 16:36 |
| Bird dog 鸟狗 | 16:36 - 17:42 |
| Sit outs 坐姿 | 17:42 - 18:44 |
| Mountain Climbers 登山者 | 18:44 - 19:31 |
| Hindu push ups 印度俯卧撑 | 19:31 - 20:30 |
| Spider man push ups 蜘蛛侠俯卧撑 | 20:30 - 21:23 |
Volume 2 第二卷
CHAPTER TITLE 章节标题
START TIME 开始时间
| Exercises to Improve Takedowns: Split Stance Zercher Squat (Double or Single Leg) 用于改善抱摔的练习：分腿泽尔切深蹲（双腿或单腿） | 0 - 2:43 |
| KB Step ups (High Crotch single) 壶铃踩台（高胯单腿） | 2:43 - 3:42 |
| Zercher Good mornings (double underhooks) 泽尔切硬拉（双下钩） | 3:42 - 5:16 |
| Banded DB Grapplers Row (single run the pipe, Guard Pull) 用带子的哑铃摔跤者划船（单腿跑管道，护卫摔） | 5:16 - 6:13 |
| Sled Drive (blast double) 雪橇冲刺（爆炸双腿） | 6:13 - 7:19 |
| Exercises for passing guard: Seated good mornings (posture up) 通过护卫的练习：坐姿早安（挺直姿势） | 7:19 - 9:09 |
| Bird Dog Rows (break grips) 鸟狗划船（打破握法） | 9:09 - 10:41 |
| Wide Stance Row to Press (Monster Rows) 宽腿划船至推举（怪兽划船） | 10:41 - 11:58 |
| Kettlebell Swings with bands 带子哑铃摆动 | 11:58 - 13:06 |
| Kneeling pallof press (sweep defense) 跪姿帕洛夫挤压（扫荡防守） | 13:06 - 14:01 |
| Exercises for guard: Banded row med ball squeeze (guard retention) 守卫练习：带子划船医疗球挤压（守卫保持） | 14:01 - 14:59 |
| Copenhagens | 14:59 - 15:57 |
| Glute Ham Raise (close guard) 臀部臀腱举起（近身防守） | 15:57 - 17:30 |
| Glute Bridge (mount escape) 臀部桥（卸下对方骑乘） | 17:30 - 18:27 |
| Exercises for submissions: Med ball squeeze (chokes) 提交技巧练习：医疗球挤压（颈部夹击） | 18:27 - 19:48 |
| Med ball banded hip extension (limb locks) 医疗球绑带臀部伸展（肢体锁定） | 19:48 - 20:43 |
| TRX pull to KB press (Bow & Arrow choke) TRX 拉动到哑铃推举（弓箭夹击） | 20:43 - 21:49 |
| KB flip (cross collar choke) KB 翻转（交叉领部勒喉） | 21:49 - 22:39 |
ROLLING STRONG COMBINES SCIENTIFIC EXERCISES AND ROUTINES SPECIFICALLY GEARED TOWARDS GRAPPLING.
ROLLING STRONG 结合了科学的锻炼和专门针对格斗的常规。
PHIL DARU IS A PERFORMANCE COACH FOR OVER 200 ELITE LEVEL FIGHTERS IN ALL ASPECTS OF COMBAT SPORTS.
PHIL DARU 是一位为超过 200 名精英级格斗运动员提供综合战斗运动表现辅导的教练。
WHAT WILL YOU LEARN? 你将学到什么？
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.
Phil Daru 被广泛认可为游戏中顶尖的表现教练之一。《Rolling Strong》收集了他为顶级格斗运动员设计的最佳练习和训练，并将它们分解成易于消化的部分。想要练习有助于你的摔跤动作的练习吗？这里有。想要寻找一种特定于格斗的热身方法吗？Phil 为你提供了保障。
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.
第一部分旨在为您提供一个很好的热身方式，以及他对一些标准的自重训练如印度俯卧撑的看法。正确的热身对于充分利用您的锻炼至关重要。当您按照 Phil 的热身运动进行训练时，您会感到身体放松、敏捷，并且准备就绪。这种热身可以在格斗训练、比赛或更多 Phil 的日常训练之前使用。
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.
在一晚艰苦训练后，你是否曾感到肌肉和关节紧绷？这就是菲尔的控制关节旋转和完美拉伸发挥作用的地方。坦率地说，搏击运动对身体来说可能很艰难。菲尔为你提供了帮助减轻日常疲劳和关节压力的工具。你不必是一名运动生理学家，也能轻松理解菲尔的方法。达鲁致力于各类搏击运动运动员的康复，包括 MMA 巨星乔安娜·耶德烈茨克和达斯汀·普瓦里耶，因此康复在他的方法中是一个重要因素。
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.
《强健滚动》的一个主要主题是将您的日常锻炼的好处直接转移到地板上。在跑步机上跑步可以很好地让您的心脏运转，但当有人试图穿过您的防守时，这有多相关呢？答案是不太相关。对于菲尔来说，重点是增强您的摔跤导向的气体罐。摔跤利用大多数传统锻炼不会涵盖的肌肉。这种差异可能导致在地板上成功的直接转变。
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!
一旦你获得了一定的功能性力量和协调性，第二部分将开始进行旨在帮助你最大化地面格斗的练习。第二部分分为 4 个部分，每个部分都致力于不同的搏击方面，包括擒拿、防守、防守过渡，甚至是降服技！如果你厌倦了传统的健身方式，想要寻找一些能够增强你当前训练计划的东西，那么《Rolling Strong》就是你要找的！
感谢你的阅读，祝你生活愉快！
