BUILD THE BASE - Combat Sports Performance Program
Black Mountain Athletic
Combat Sports, Martial Arts, Jiu JitsuCombat Sports Performance Program - Build Phase
This 4 week program builds on the Fundamentals Training Program. It is the second block of a 16 week training program that will get you competition ready for any combat sport.
With a focus on training relative strength that will complement your combat sports and movements, enhancing your power and speed and of course building on your conditioning you will be feeling the effects of the program in no time.
This system is designed to optimize and complement your combat sport training. It will provide you with the tools and qualities you need to become a well rounded athlete as well.
Time-Efficient and Results-Driven: I understand the demands of combat sport training, the priority is your technical and tactical sessions. That's why the program is designed to optimize your time in the gym.
Athletic Bodies Do Athletic Things
A1
Assault Bike (Aerobic Zone 2)
1 x 7:00
A2
KB Cross Drag Throughs
2 x 10
A3
DB Goblet Squats
2 x 15
A4
Double Dip Split Squat
2 x 20
B1
Zerchers
3 x 6
B2
Z Press (DB or KB)
C1
Incline DB Bech Press
3 x 6
C2
DB Chest Suported Rows
D1
Suitcase Carry
3 x 40
D2
KB Cross Drag Throughs
3 x 10
A
BJJ Stretches
A
BJJ Stretches
A
Assault Bike (Aerobic Zone 2)
A
BJJ Stretches
A
BJJ Stretches
A1
Assault Bike (Aerobic Zone 2)
1 x 7:00
A2
Turkish Get Up
2 x 10
A3
Med Ball Plyo Skaters
2 x 20
A4
Hip Airplanes - 4 Ways
2 x 10
B1
Trap Bar Deadlift
3 x 6
B2
Chin Up Iso Hold
C1
Close Grip BB Bench Press
3 x 6
C2
Half Kneeling Single Arm Press
D1
Sled Push/Sprint
3 x 40
D2
Slouching Split Squat
3 x 20
A
BJJ Stretches
A
Assault Bike (Aerobic Zone 2)
A
BJJ Stretches
A
Running Warm Up
B
Fartlek Run
5 x 400 @ 7, 7, 8, 9, 9
C
Walk
1 x 10:00
D
running stretches
A
BJJ Stretches
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.
Quality over quantity comes first. Results are earned from hard work and quality work so stop wasting your time.
Get BUILD THE BASE - Combat Sports Performance Program
Lee Boyd
BJJ Athlete
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."
Marcus Scalone
Aspiring MMA Fighter
Verified Athlete""When I started working with Rob I was sitting just under 100kg. Over the past 12 weeks I am now at a healthy and muscular 83kg! I never feel like I am going to gas out in training or competition. With my first MMA fight happening this year I feel confident knowing I have Rob in my corner.""
Alfred Stoddart
Professional MMA Fighter
Verified Athlete"I jumped at the opportunity to work with Rob. His drive, knowledge 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."
