Combat Sports Strength and Conditioning

Black Mountain Athletic

Martial Arts, Combat Sports, Strength & Conditioning
Coach
Rob Allardice

Dominate your opponents with the Combat Sport Strength and Conditioning Program

Are you ready to elevate your combat sport game to new heights? Whether it is for MMA, BJJ, Boxing or Muay Thai , this Strength and Conditioning Program is designed to unleash the champion within you and take your fitness to a whole new level.

Combat Sports demand a unique blend of strength, power, agility, and endurance. The program combines science based evidence training techniques to develop explosive power, unwavering strength and enduring stamina. Step into the cage, ring or mats with confidence, knowing you possess the physical prowess to outmatch any opponent.

Time-Efficient and Results-Driven: We understand the demands of combat sport training, the priority is your technical and tactical sessions. That's why the program is designed to optimise your time in the gym. Experience intense and efficient workouts that deliver rapid results, allowing you to make the most of your training sessions and maintain a well-rounded combat sport training regimen.

*You will also get a recommended training schedule within the 13 week program.

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World Class Strength and Conditioning
Turbocharge Your Cardiovascular Endurance: Superior conditioning can be the difference between victory and defeat. The program includes high-intensity interval training (HIIT), sport-specific drills, and cardio circuits to push your cardiovascular system to the limit. Surge with unrelenting energy, leaving your opponents gasping for breath.
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Functional Strength and Power
Enhance Striking and Grappling Power: Our program focuses on developing functional strength and power specific to combat sport techniques. From powerful punches and devastating kicks to dominant take downs and ground control, our training regimen will unleash your true potential in every aspect of the fight game.
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A program for combat sport athletes
Written from experience and up to date research. The foundation of combat sport success lies in a training program that caters to your technical and tactical sessions - not the other way round. This program will emphasize the importance of the training you need to focus on in your 13 week prep, leading up to competing. All you need to worry about is doing the work.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
7 training sessions a week plus recovery sessions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and plates // Dumbbells // Skipping Rope // Heavy Long Bag // Assault bike or similar // Pull up bar // Medicine Ball
Recommended
Kettlebells
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

A

BJJ Stretches

Monday
Week 1 Day 2

A

Dynamic Warm Up

B1

Bench Press

2 x 8

B2

Goblet Squat

2 x 8

B3

Banded Rotational Punch

2 x 18

B4

DB Bicep curl Dual

2 x 18

C1

KB Sumo Deadlift High Pull

2 x 8

C2

DB Tricep Extension

2 x 8

C3

BB Hip Thrust

2 x 18

D1

Alternating DB Press

2 x 16

D2

banded hamstring curl seated

2 x 18

D3

DB Rows

2 x 8

D4

Calf Raise

2 x 18

Tuesday
Week 1 Day 3

A

Assault Bike

1 x 30:00

Tuesday
Week 1 Day 3

A

BJJ Stretches

Wednesday
Week 1 Day 4

A

Dynamic Warm Up

B1

Bench Press

2 x 8

B2

Goblet Squat

2 x 8

B3

Banded Rotational Punch

2 x 18

B4

DB Bicep curl Dual

2 x 18

C1

KB Sumo Deadlift High Pull

2 x 8

C2

DB Tricep Extension

2 x 8

C3

BB Hip Thrust

2 x 18

D1

Alternating DB Press

2 x 16

D2

banded hamstring curl seated

2 x 18

D3

DB Rows

2 x 8

D4

Calf Raise

2 x 18

Thursday
Week 1 Day 5

A

Assault Bike

1 x 30:00

Thursday
Week 1 Day 5

A

BJJ Stretches

Friday
Week 1 Day 6

A

Assault Bike

1 x 30:00

Friday
Week 1 Day 6

A

BJJ Stretches

Saturday
Week 1 Day 7

A

BJJ Stretches

Coach
coach-avatar Rob Allardice

As a coach Rob's passion is working with a diverse range of combat sport athletes, from those seeking a more active life through martial arts to those wanting to improve their performance as professional combat sport athletes. Rob is an accredited Strength and Conditioning coach with ASCA and a qualified Personal Trainer with competitive experience in BJJ, Muay Thai and Olympic Weightlifting.

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Leave No Doubt

Don't leave anything to chance. Go in to the fight knowing that you will dominate after completing the program.

Get Combat Sports Strength and Conditioning
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FAQs
Is this program only for combat athletes?
No. If you want to be strong, explosive, have a great level of conditioning and gain an understanding of how combat sport athletes train then this program is also for you.
Will this program interfere with my Martial Arts training?
NO, it will not interfere with your martial arts training. The program is backed by scientific research and practical applications with fighters. All you have to do is the work and recover.
What if I miss a day?
Just keep following the program. Don't try to make up session if you can. This will just interfere with your future training.
How much communication will I get with the coach.
You will get feedback and have access to me, your coach.
The Proof
verified-athlete-avatar Alfred "The Maker" Stoddart

Professional MMA fighter

Verified Athlete

"I jumped at the opportunity to work with Rob. His drive and passion are unmatched. I feel stronger, faster and have felt like my body is moving better in training and in my last few fights."

verified-athlete-avatar Mickey Ngo

Amateur MMA Fighter

Verified Athlete

"Since training with Rob my strength and conditioning has improved beyond what I though capable. I am so much more technically efficient in sparring and I am finding I have the ability to do more rounds without gassing out!"

Combat Sports Strength and Conditioning