BUILD THE BASE - Combat Sports Performance Program

Black Mountain Athletic

Combat Sports, Martial Arts, Jiu Jitsu
Coach
Rob Allardice

Combat 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

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World Class Strength and Conditioning
Your are getting the same system I have designed and used with high level combat sport athletes from around the world. With the right training to complement your combat sport you will find yourself becoming stronger, more powerful, faster and feel like you will always be able to push the pace.
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Cover all your bases
Each week you will train strength, power, speed, endurance and conditioning. The program is designed to leave no doubt that your body and mind is ready for the competition. There is also an emphasis on recovery as burning the candle at both ends in the combat sport world is common. More is less in this case.
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Build the base
Over 4 weeks you will build relative strength and conditioning. The reason we want to do this is so that it provides us with a strong foundation to build the other qualities required to be a successful combat sport athlete like power, speed, endurance and movement capacity.
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 7 days per week
Daily training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Barbell // DBs or KBs // Pull up bar // Squat Rack // Air Bike or similar conditioning equipment // Adjustable Bench // Sled
Recommended
Heart Rate Chest Strap and Watch // Med Ball
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Sample Week
Week 1 of 4-week program
Sunday
Strength Day 1

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

Sunday
Week 1 Day 1

A

BJJ Stretches

Monday
Week 1 Day 2

A

BJJ Stretches

Monday
Aerobic Conditioning Day 1

A

Assault Bike (Aerobic Zone 2)

Tuesday
Week 1 Day 3

A

BJJ Stretches

Wednesday
Week 1 Day 4

A

BJJ Stretches

Wednesday
Strength Day 2

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

Thursday
Week 1 Day 5

A

BJJ Stretches

Thursday
Aerobic Conditioning Day 2

A

Assault Bike (Aerobic Zone 2)

Friday
Week 1 Day 6

A

BJJ Stretches

Friday
Anaerobic Conditioning Day 1

A

Running Warm Up

B

Fartlek Run

5 x 400 @ 7, 7, 8, 9, 9

C

Walk

1 x 10:00

D

running 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

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
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FAQs
Is this program only for combat sport athletes?
No. If you want to be strong, powerful, fast and have a great level of conditioning, and gain an understanding of how to use effective strength and conditioning principles to train athletes then this program is also for you.
Will this program interfere with my combat sport training?
No. The program is specifically designed and evidenced based so it can be used in conjunction with your combat sport training. All you have to do is the work in the program and focus on recovery.
What if I miss a day?
Just keep following the program. Don't try to make up session. This will just interfere with your future training and recovery.
How much communication will I get with the coach.
I want to help as many people as possible. I will communicate with you throughout the program but not as much as 1:1 coaching. If you are after more hands on coaching then check out my website www.blackmountainathletic.com
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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.""

verified-athlete-avatar 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."

BUILD THE BASE - Combat Sports Performance Program