Csp_Coach

Combat Sports, Boxing, General Fitness, Jiu Jitsu, Law Enforcement, Martial Arts, Multi-sport, Power Sports , Strength & Conditioning, Tactical / Military
Coach
Igor Filipe

design to prepare for the intense block of strenght, hipertrophy/accumulation

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Combat Sports Perfomance enhance
Increase your overall strength, get ready for a more advanced combat sports perfomance plan, get faster, stronger, hit harder!
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Be Better
Talent isn't everything, you need to get stronger in order to avoid injuries, we all have that friend that trains once a month and get injury every single time, don't be that guy
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Sample Week
Week 1 of 4-week program
Sunday
2023-12-04

A1

Trap Bar Deadlift

10, 10, 8, 8 @ 65, 75, 85, 85 %

A2

Max Effort Broad Jump

4 x 3

B1

Floor Press

10, 10, 8, 8 @ 65, 75, 85, 85 %

B2

Prone Swimmers

4 x 10

C1

Bent Over Row

10, 10, 8, 8 @ 65, 75, 85, 85 %

C2

stick mobility external rotation

D1

Band Pull-Apart

4 x 20

D2

DB Bicep Curls

3 x 12.15 @ 70 %

D3

DB Lateral Raise

3 x 8.10 @ 80 %

E1

Paloff Press

3 x 0:10

E2

Med Ball Wall Throw

3 x 10

Tuesday
2023-12-06

A1

Bench Press

10, 10, 8, 8 @ 65, 75, 85, 85 %

A2

single arm MB throw

3 x 3

B1

Single Leg RDL

10, 10, 8, 8 @ 65, 75, 85, 85 %

B2

dynamic 90/90 hip moblity

3 x 10

C1

single arm db row

3 x 8.10 @ 80 %

C2

copenhagen plank

3 x 0:30

D1

DB Lateral Lunge

3 x 8.10 @ 80 %

D2

Z-Press

3 x 8.10 @ 80 %

E1

Ab Wheel

3 x 10

E2

DB Farmer's Walk

3 x 100

Coach
coach-avatar Igor Filipe

4 weeks ACCUMULATION