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Fundamental Strength and Conditioning

Black Mountain Athletic

Combat Sports, Strength & Conditioning, Martial Arts, Jiu Jitsu, Wrestling
Coach
Rob Allardice

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.

If you're constantly hitting a plateau in your combat sport journey, it can be incredibly demotivating. You might be putting in the hours for your skill/technical training or trying to win competitions/fights, but you're not seeing the progress you desire. It's easy to lose hope and question whether all your efforts are worth it.

That's where my fundamentals program comes in. I've dedicated years to designing this program, combining the latest scientific research with practical, real-world experience. It is designed to provide you with the structure and the results you need to break through those frustrating plateaus and achieve your combat sport goals.

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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.
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Gain relative strength and conditioning
Gone are the days of tiring circuits used to just beat you down. With my fundamentals program you will be pairing practical and relative strength and conditioning training with your technical/skill training. This will leave you feeling energised, stronger and ready for your combat sports training or competitions.
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A program written from experience
This program has been used effectively from the hobbyist all the way through to the professional combat sport athlete. Through my own experience as a competitive combat sport athlete (BJJ and Kickboxing) I have designed a program that is going to enhance your strength, conditioning and movement quality.
Features
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Access to your coaches
Comments on workouts are read and responded to by me your coach for feedback.
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Programming 7 days per week
3 days a week that will cover the whole body for strength. 2 days a week of conditioning with an option for 4. 1 Recovery day with guided stretching
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Spreadsheets and Word Docs are for the rookies. You deserve the best. Easy to use App to log and follow all your workouts
Equipment
Required
Barbell // Medicine Ball / Slam Ball // Squat Rack / Bench Rack // DB's / KB's // Assault Bike // Boxing Bag // Resitance Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

A

Assault Bike

1 x 30:00

Tuesday
Week 1 Day 3

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

Wednesday
Lactic Conditioning Day

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

Thursday
Week 1 Day 5

A

Assault Bike

1 x 30:00

Thursday
Week 1 Day 5

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

Friday
Alactic Conditioning Day

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

Saturday
Week 1 Day 7

A1

Hip Capsule Stretch

A2

Wall Adductor and Glute stretch

A3

Chest Stretches

A4

LAT Stretch

A5

90/90 Rotations

2 x 12

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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Unlock your full potential with the program

This program is designed to provide you with the structure and the results you need to break through those frustrating plateaus and achieve your combat sport goals.

Get Fundamental 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 combat sport training?
No, it will not interfere with your combat sport training. The program is going to enhance your abilities to be better at your combat sports.
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 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!"

Fundamental Strength and Conditioning