Fundamental Strength and Conditioning - Combat Sport Performance Progam
Black Mountain Athletic
Combat Sports, Strength & Conditioning, Jiu JitsuCombat Sports Performance Program - Fundamental Phase
This 4 week program builds you a solid base of strength and conditioning. It is the first block of a 16 week training program that will prepare you to handle more work and training in the weight room and for your skills training.
Are you tired of feeling gassed in your training sessions? Are you the weakest person in your gym? Unmotivated by your current strength and conditioning routine, or maybe you don’t have one? I understand how frustrating it can be to struggle with these challenges, and that's why I have created my fundamentals program for combat sport athletes who need a strength and conditioning program that produces results.
A 4 week strength and conditioning program to build up your base level of strength, power, conditioning and explosiveness to complement all combat sports.
Restore movement to your body so it can be expressed in your combat sport. Gain strength relative to your sport through quality training.
Fundamental Strength and Conditioning will get you to the next level in just 4 weeks.
A
Dynamic Warm Up
B1
Zercher Squats
3 x 8
B2
Split Stand RDL
3 x 16
B3
Plyometric Split Squats
3 x 20
C1
Medball kneeling rotation slams
3 x 12
C2
Hanging Knee Raise
3 x 15
C3
Supine DB Tricep Press
3 x 15
A
Assault Bike
1 x 30:00
A
Dynamic Warm Up
B1
BB Floor Press
3 x 8
B2
Rotational Row and Punch
3 x 12
B3
Banded Rotational Punch
3 x 18
C1
Banded Contralateral Deadbug
3 x 20
C2
PLATE PINCH CARRY
3 x 20
C3
KB Towel Curls
3 x 15
A
Assault Bike
1 x 10:00
Lactic Conditioning Circuit
B
*FOR EACH MOVEMENT YOU WILL WORK FOR 30 SECONDS AT A CONSISTENT HIGH WORK RATE (RPE 8 - VIGOROUS - BORDERLINE UNCOMFORTABLE. SHORT OF BREATH, CAN SPEAK A SENTENCE) ** YOU WILL REST FOR 60 SECONDS AND THEN MOVE TO THE NEXT MOVEMENT (LIGHT JOGGING ON THE SPOT/WALKING AROUND WHILE YOU REST) *** YOU WILL REPEAT THIS CIRCUIT OF EXERCISES A TOTAL OF 3 ROUNDS **** REST 3 MINUTES BETWEEN ROUNDS CIRCUIT: KEEP MOVING AROUND IN WRESTLING STANCE AND SHADOW WRESTLING THEN PERFORM THE SPECIFIC (**) WRESTLING MOVEMENTS: REPEAT FOR 3 ROUNDS: **SPRAWLS x 30 SECONDS **SHOOTS x 30 SECONDS **DOUBLE LEG DRILL (SHADOW WRESTLE IF YOU DON'T HAVE A PARTNER) x 30 SECONDS AIR SQUATS x 30 SECONDS
C
Assault Bike
1 x 10:00
A
Assault Bike
1 x 30:00
A
Forearm Curls
2 x 40
B1
MED Ball Skaters
3 x 20
B2
Foam Roller Bridges
3 x 0:30
B3
Weight Plate Neck Exercises
3 x 40
B4
Clock Lunges
3 x 6
B5
Ring Bicep Curls
3 x 12
A
Assault Bike
1 x 10:00
Alactic Conditioning Circuit
B
YOU ARE WORKING AT "ALL OUT EFFORT" FOR THE WORK PERIOD (RPE 9 - VERY HARD - VERY DIFFICULT TO MAINTAIN EXERCISE INTENSITY. CAN BARELY BREATHE AND SPEAK ONLY A FEW WORDS) 3 ROUNDS OF: HEAVY BAG BOXING COMBOS - WORK FOR 6 SECONDS / REST FOR 24 SECONDS REST 2 MINUTES 3ROUNDS OF: HEAVY BAG KICKBOXING COMBOS - WORK FOR 6 SECONDS / REST FOR 24 SECONDS REST 2 MINUTES 3 ROUNDS OF: HEAVY BAG MUAY THAI COMBOS - WORK FOR 10 SECONDS / REST FOR 40 SECONDS ------ IF YOU ARE A GRAPPLING ATHLETE WITH NO STRIKING EXPERIENCE THEN PERFORM THE FOLLOWING CIRCUIT: YOU ARE WORKING AT "ALL OUT EFFORT" FOR THE WORK PERIOD (RPE 9) 3 ROUNDS OF: ASSAULT BIKE SPRINT - WORK FOR 6 SECONDS / REST FOR 24 SECONDS REST 2 MINUTES 3 ROUNDS OF: ESCAPE FROM MOUNT WITH PARTNER IN FULL MOUNT - WORK FOR 6 SECONDS / REST FOR 24 SECONDS REST 2 MINUTES 3 ROUNDS OF: ESCAPE FROM BACK MOUNT PARTNER HAS SEAT BELT ON - WORK FOR 10 SECONDS / REST FOR 40 SECONDS
C
Assault Bike
1 x 5:00
A1
Hip Capsule Stretch
A2
Wall Adductor and Glute stretch
A3
Chest Stretches
A4
LAT Stretch
A5
90/90 Rotations
2 x 12
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.
This program is designed to provide you with structure and effective training. It will get you on the front foot ahead of your opponents. You will immediately notice the difference between those in the your gym who have a proper strength and conditioning p
Get Fundamental Strength and Conditioning - Combat Sport Performance Progam
Mickey Ngo
Amateur MMA Athlete
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!"
Lee Boyd
BJJ Competitor
Verified Athlete"Since completing all of the Combat Sport Performance Programs I have noticed huge improvements in my strength, conditioning and mobility. The program works! Rob is a passionate coach and understands the demands of training and competition. I am comfortable in knowing I am in good hands with Rob."
