BJJ/Grappler- CLUBS 2
Shin Box Hip Power
The better your hips work, the better your spine works.
Loaded hip mobility with a club. Build the hip mobility, strength, and resilience you can use on the mat.
$149
Add to CartWhy BJJ Clubs
About the program
What This Program Does
The shin box is a position every grappler knows. You use it to finish submissions like the omoplata, to sweep from guard to top, and in ashi garami and single-leg positions. A lot of people use it as a warm-up. This program loads it with a club.
Loading the shin box builds three things at once: hip mobility, hip strength, and hip resilience. It also builds what most mobility work skips — the ability to move through these positions under load, the same way you use them in your game. The goal is to get better at the transitions between movements.
A club is a lever, which makes it a biofeedback device. Lean too far forward or back, move your position too high or too low, and the club tells you. When the club stays vertical as you transition through the movement, you know your technique is clean.
Not just a stretch. A position you can load, track, and progress for years.
Why 20 Minutes
Each workout is about 20 minutes — short enough to do before your training session, after it, or on its own. The goal is to be on the mat, not to be wrecked before you get there.
These programs are built to stack. BJJ Club Program 1 is the standing rotational program. This program is the ground-engagement program. Each has three levels, so together they work like six different programs, covering the qualities a grappler needs: strength, stability, mobility, endurance, and rotational ability. All in one package.
Start with Program 1. It teaches the shield cast, the pullover, and the rotation this program builds on. Then run both. Train twice a week at minimum. Three times a week is good.
The Program — Weight Progression
Three levels. Five movements per level. Each weight, each level done six times before moving on — giving your tendons and ligaments time to adapt, not just your muscles.
Starting weight: about 15lbs. Go up in the smallest steps you can. Because you're loading mobility positions, jumps are smaller than in the standing club program: usually 2.5lbs, and 1.25lbs for smaller athletes or if you're more banged up.
Three weights minimum equals about 27 weeks of training at twice a week — roughly half a year.
Keep going. A fourth weight, a fifth, a sixth. Each one makes you stronger, improves your positioning, and becomes a permanent physiological and neurological change you carry onto the mat.
The Perfect Path:
Don't stack one level over and over. Alternate the weight and the level — simpler, then more complex, then simpler again — the way you vary your techniques and entrances in class. A PDF lays it out, and a simple checklist works too. Rule of thumb: never the same level two workouts in a row.
Every session includes a structured warm-up and cool-down.
The Math
Here is the minimum effective dose, in numbers:
3 levels x 6 workouts = 18 workouts per weight
2 workouts a week = 9 weeks per weight
3 weights = 54 workouts, about 27 weeks
Smaller jumps mean more experience at every weight. More experience means better positioning. And if you get hurt because you jumped up too fast, all you've done is rob yourself of time on the mat.
This Is Not a 6-Week Program
This is more than a six-week program, because the study of grappling is more than a six-week program. One weight alone takes about nine weeks. But that's not the plan. This is a multi-year progressive system — the same philosophy that applies to jiu-jitsu itself. The work never ends. Just like in jiu-jitsu, the journey never ends.
Your muscles, tissues, and nervous system need time to adapt to the new positions this program puts you in. Take your progress slowly.
Minimum 3 weights to understand it. Keep going as long as you roll.
Who This Is For
- BJJ practitioners at any level — white belt to black belt
- Grapplers, wrestlers, and martial artists of any style
- Anyone who wants hips that move well under load, so they can stay on the mat longer
- Athletes whose hips feel tight or stiff from years of training
- Anyone who wants a short, structured program that fits around their mat time
What's Included
- ✔ Full Shin Box Hip Power program — 3 levels, all workouts
- ✔ Built-in warm-up and cool-down protocols
- ✔ Progress tracking worksheets and the Perfect Path PDF
- ✔ Intro video series: program introduction, why clubs, why this is more than a six-week program, and how to stack it with Club Program 1
The Equipment
For home training: The Hephaestus Athletica Delta Club is recommended. Each club comes with add-on Delta Weights, giving you four weight settings per club. A 15lb club becomes 15, 16.25, 17.5, and 18.75lbs — every club you buy is actually four weights. If you already run BJJ Club Program 1, you already have the club you need.
For the BJJ gym: The Hephaestus Athletica Steel Club is built for gym use — incredibly durable, designed to be bought once in the course of your entire career. Available in 2.5lb increments.
Any adjustable club will work if you prefer another.
Powered by Hephaestus Athletica.
The Investment
A club is a one-time purchase. This program is a one-time purchase. One club covers every program in the BJJ series, so the equipment you already own keeps working for you as you add programs.
Shin Box Hip Power will help you:
- Build hip mobility you can use under load
- Strengthen the shin box position you use in guard, sweeps, and submissions
- Get better at the transitions between movements on the mat
- Fit real hip work into about 20 minutes, twice a week
What this program does.
Hips on the mat
The shin box is a position every grappler uses: to finish the omoplata, to sweep from guard to top, and in ashi garami and single-leg positions. This program loads it with a club.
A club is a lever, so it tells you when your position is off. When the club stays vertical through the transition, your technique is clean. That's hip mobility, strength, and resilience you can feel on the mat.
20 minutes to hip power
About 20 minutes, plus a warm-up and cool-down. Short enough to do before class, after class, or on its own. Twice a week at minimum. The goal is to be on the mat, not wrecked before you get there.
About Mark & Will
Will Safford has been training BJJ since 2010. He’s a black belt, has competed extensively, and after everything he tried to stay healthy on the mat — clubs were the missing link.
Mark Wildman has been doing martial arts since the 1980s. He got hurt. A lot. He spent six months unable to walk, had three surgeries that cost $150,000, and did physical therapy for years. Now, in his mid-40s, he performs at a higher level than he ever did in his 20s. Heavy club training is why.
Shin Box Hip Power is the second program in the BJJ series they built together. It's the program for the position every grappler lives in.
Buy Now ($149/ lifetime access)What's Included
BJJ Clubs 2: Shin Box Hip Power
✔ The full program: three levels, five movements per level, every workout on video
✔ A built-in warm-up and cool-down for every session
✔ The Perfect Path PDF: how to alternate your weights and levels so you never stack the same level back to back
✔ Progress tracking worksheets: write down the date, the weight, and your reps
✔ The intro video series: what the shin box is and why it works, why a club, why this is more than a six-week program, and how to stack it with Club Program 1
This program is part of
Phase II: BUILD
Build the Athlete. Expand the Foundation.PHASE II is where training becomes deliberate, mathematical, and lifelong. We build our fitness—systematically, measurably, and without end. This is the phase where you train like an athlete, regardless of location or equipment.
PHASE II is the bridge between restoration and expression.
It builds real strength, long-term capacity, and supports every other form of training. High-level athletes return to PHASE II throughout their careers.
PHASE II is for people who:
- Have restored standing structure
- Are no longer in constant pain
- Want long-term strength progression
- Are ready for disciplined training
YOU ARE NEVER DONE WITH PHASE II. PHASE II is not completed.
It is returned to again and again, even by elite athletes.
It remains the foundation beneath all advanced training.
TRAIN ANYWHERE
PHASE II provides athlete-level training without a million-dollar gym.
Home, garage, outdoors, or travel—training continues.
Build the foundation. Progress for years.
PHASE II focuses on mathematical progression of fundamental human movements.
It is the foundation PHASE, similar to Olympic lifting, where progress lasts for years.
Primary goals:
- Build foundational strength
- Create visible, long-term progress
- Develop athletic capacity
PHASE II focuses on core human movement patterns trained in a mathematical way:
- Squat
- Deadlift / Swing
- Clean and Press
- Snatch
- Get-up
- Throwing patterns
These movements form the foundation of athletic performance.
MATH-BASED TRAINING
Training is planned, measurable, and progressive.
You should be able to see objective improvement every day for years.
This replaces guesswork with structure.
WHY KETTLEBELLS AND HEAVY CLUBS
Wildman Athletica uses kettlebells instead of barbells to eliminate dependence on expensive gyms.
Kettlebells train all major lifts anywhere in the world.
Heavy clubs develop throwing patterns and rotational strength.
Throwing patterns never cease and are essential to human movement.
Wildman Athletica Simplifies Training
1. Start with a weight that feels easy.
About 15 lb for most people. Lighter if you're banged up.
2. Follow the 20-minute workout.
Press play and follow along.
3. Build experience.
Run each level six times at each weight, alternating levels on the Perfect Path.
4. Complete the cycle.
Go up the smallest step you can and go again. At least three weights.
Why Choose Wildman Athletica?
- Engineered, not guessed- Every Wildman program is built on data and tested for months before we release it. We are an engineering company. What we engineer is fitness.
- Built for years, not six weeks- We plan for a lifetime, not a season. Every program is designed to keep progressing as you do.
- Progress you can measure- Write down your weight and reps and watch the numbers climb. Training is science, and it should be trackable and provable.
- Affordable by design- Things should not be intentionally expensive. One club covers every program in the BJJ series.
- Tools built to last- The Hephaestus Athletica Delta Club is built for the long run and gives you four weights per club. Powered by Hephaestus Athletica.
Follow Along with Mark
Just like you were in studio with Mark, follow along with training timers on mobile or cast to another device.
Follow along workouts
Workout with Mark at home with a plan laid out for you.
Detailed instruction
Detailed instructional videos for all exercises.
Built for busy people
With warm up & cool down these workouts take 20-30 minutes max.
What people are saying about Wildman programs
FAQs
About the Program
What is Shin Box Hip Power?
A loaded mobility program for grapplers. You take the shin box, a position you use all over the mat, and load it with a club. It builds hip mobility, hip strength, and hip resilience, and it trains you to move through these positions under load.
Do I need to do BJJ Club Program 1 first?
Start with Program 1. It teaches the shield cast, the pullover, and the rotation this program builds on. Once you're in it, run Shin Box alongside it.
Do I have to train BJJ to do this?
The program is built for grapplers and martial artists, and the shin box is a jiu-jitsu position. If you want hips that move well under load, it works for you, too.
How It Works
How long is each workout?
About 20 minutes, plus the built-in warm-up and cool-down. Short enough to do before class, after class, or on its own.
How often should I train?
Twice a week at minimum. Three times a week is good. The goal is to get better and stay on the mat, not to be worn out before you get there.
How long does the program take?
Each weight takes about nine weeks at twice a week. We recommend at least three weights, which is about 27 weeks, roughly half a year. Then keep going. This is not a six-week program.
What is the Perfect Path?
It's the recommended order. Instead of repeating one level over and over, you alternate the weight and the level, from simpler to more complex and back again, the way you vary techniques and entrances in class. The Perfect Path PDF lays it out, and a simple checklist works too.
Equipment & Setup
What weight should I start with?
Most people start around 15 lb. If you're banged up or coming back from an injury, start lighter. The first weight should feel easy.
How fast should I add weight?
Slowly, in the smallest steps you can. Because you're loading mobility positions, jumps are smaller than in the standing club program: usually 2.5 lb, and 1.25 lb for smaller athletes or if you're more banged up. If you get hurt because you jumped up too fast, all you've done is rob yourself of mat time.
What equipment do I need?
A club. The Hephaestus Athletica Delta Club is recommended: each club comes with add-on Delta Weights, so one club gives you four weights, and a 15 lb club becomes 15, 16.25, 17.5, and 18.75 lb. The Steel Club is built for gym use. Any adjustable club will work if you prefer another.
Purchase & Access
Is it HSA/FSA eligible?
Yes. Wildman Athletica digital programs are HSA/FSA eligible.
Train anywhere
Download the Wildman training app in the app store.
Training at your fingertips.
More than a 6 week program.
This regimen is focused on making you "better at being human." Mark recognizes that it takes more than six weeks of "vanity" training to accomplish that goal. Mark's work at a global, cross-disciplinary scale, is distilled into easy-to-use instruction.
Buy Now ($149/ lifetime access)
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