SHARPEN - Combat Sports Performance Program
Black Mountain Athletic
Combat Sports, Jiu JitsuCombat 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
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
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
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
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
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
A
Running Warm Up
For Completion
B
Run
1 x 30:00
A
Wrist, Elbow, Forearms Routine
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
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
A
Wrist, Elbow, Forearms Routine
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 start Sprints
8 x 1 @ 6, 7, 8, 9, 9, 9, 9, 9
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.
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 SHARPEN - Combat Sports Performance Program
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."
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."
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.""
