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Combat Sports Performance Program - Sharpen Phase

Black Mountain Athletic

Combat Sports, Boxing, Jiu Jitsu
Coach
Rob Allardice

Combat Sports Performance Program - Sharpen Phase

This 4 week program builds on the Build Phase Training Program. It is the third 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 implemented on 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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Programming that complements your sport
Your priority is your combat sport. Feeling burnt out and having consistent niggling injuries is a sure fire way to end up with a more serious injury or just not enjoy your training. With sessions designed to work on your strength and conditioning plus improving your ability to move and address common injury prone areas for combat athletes, you will feel the benefits of good programming!
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Sharpen your blade!
Working hard and grinding all the time may seem like the only way to get ahead in the combat sport arena. However, taking the time to sharpen your blade and then come back is the smarter way to approach this game. Become more well rounded with strength and conditioning for your game. This will pay dividends in the long run for you combat sport career or hobby.
Features
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Programming 6 days per week
You will be working on your strength, power, conditioning, endurance and speed on individual days. There's also 4 mobility days throughout the week.
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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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Delivered through TrainHeroic
Easy to use app that logs all your workouts, lifts and gives you a trend on how your readiness level is tracking by filling out the readiness survey.
Equipment
Required
Barbell // DB/KB // Pull Up Bar // Rig to hold BB's on // Airbike or similar conditioning equipment // Bench // Sled // Slam Ball/Medicine Ball // Foam Roller // Resistance Bands
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Sample Week
Week 1 of 4-week program
Sunday
STRENGTH DAY

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

BB Push Press

C1

DB floor press w/ Glute Bridge

3 x 6

C2

BB Bent Over Rows

D1

Sled Push

3 x 40

D2

KB Cross Drag Throughs

3 x 10

Sunday
Hip Mobility Routine

A1

Pelvic Tuck and Un-Tucks

2 x 20

A2

90/90 Hip Tansitions

2 x 20

A3

90/90 Hip Greaser

2 x 20

A4

90/90 Wall Hip Internal Lift Offs

2 x 10

Monday
POWER DAY

A1

Skipping

1 x 5:00

A2

Turkish Get Up

1 x 6

B1

Alternating Plyo Split Squats

2 x 20

B2

Oscilating Jump Squats

2 x 15

B3

Med Ball Chest Slam into Floor

2 x 10

B4

Tennis Ball Drill - short throws

C1

Tuck Jump

5 x 4

C2

Med Ball Chest Slam into Floor

5 x 6

C3

Banded Tricep Extensions

5 x 20

C4

Split Jerk (DB/KB)

5 x 6

C5

Foam Roller Bridges

C6

Medball Toss

5 x 5

Tuesday
Upper Body Mobility Routine

A1

KB/DB Arm Bars

2 x 8

A2

Pec Minor Release

2 x 20

A3

Banded Neck Strengthening

2 x 30

A4

BB Wrist Curls

2 x 30

A5

KB Bottom Up Press

2 x 24

Tuesday
Hip Mobility Routine

A1

Pelvic Tuck and Un-Tucks

2 x 20

A2

90/90 Hip Tansitions

2 x 20

A3

90/90 Hip Greaser

2 x 20

A4

90/90 Wall Hip Internal Lift Offs

2 x 10

Tuesday
ENERGY SYS. CONDITIONING 1

A

Running Warm Up

For Completion

B

Run

1 x 30:00

Wednesday
Wrist, Elbow, Forearm and Grip mobility/strength routine

A

Wrist, Elbow, Forearms Routine

Thursday
ENDURANCE DAY 1

MUSCULAR/CARDIO ENDURANCE CIRCUIT

A

SET A TIMER FOR 40 MINUTES COMPLETE THE FOLLOWING EXERCISES AS A CIRCUIT - CIRCUIT 1 - 20 MINUTES AND CIRCUIT 2 - 20 MINUTES - REST 3-5 MINUTES BETWEEN THEM WARM UP - ASSAULT BIKE 5-7 MINUTES THEN WORK UP IN WEIGHT EACH TIME YOU DO THE MOVEMENTS AND THIS WILL BE THE WARM UP BUILT INTO THE WORKOUT CIRCUIT 1: 20 MINUTES AIR BIKE/ROWER/SKI ERG x 3 mins (nose/nose breathing - ZONE 2-3) FARMERS CARRY x 80m Total (Moderate-Heavy weight) DB GOBLET SQUATS x 12-15 reps DB/KB STANDING PRESS x 12-15 reps - REST 3-5 MINUTES - CIRCUIT 2: 20 MINUTES AIR BIKE/ROWER/SKI ERG x 3 mins (nose/mouth breathing - ZONE 2-3) KB CROSS DRAG THROUGH x 10 Total (5 per side) GORILLA ROWS x 24-30 Total DB FLOOR PRESS x 12-15

Thursday
Upper Body Mobility Routine

A1

KB/DB Arm Bars

2 x 8

A2

Pec Minor Release

2 x 20

A3

Banded Neck Strengthening

2 x 30

A4

BB Wrist Curls

2 x 30

A5

KB Bottom Up Press

2 x 24

Friday
Wrist, Elbow, Forearm and Grip mobility/strength routine

A

Wrist, Elbow, Forearms Routine

Friday
SPEED DAY 1

A1

Running Warm Up

A2

Pogos

2 x 20

A3

Single Leg Pogos

2 x 40

A4

Skaters

2 x 20

B

Lying down (on back) Sprints

4 x 1 @ 6, 7, 8, 9

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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Stop wasting your time

If you want to keep spinning your wheels and wasting your time, don't purchase this program. If you are afraid of hard work, don't purchase this program. If you are ready to level up and start training smarter - you know what to do.

Get Combat Sports Performance Program - Sharpen Phase
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FAQs
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 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 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 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.""

Combat Sports Performance Program - Sharpen Phase