Combat Sports Performance Program - Refine Phase

Black Mountain Athletic

Combat Sports, Jiu Jitsu
Coach
Rob Allardice

Combat Sports Performance Program - Refine Phase

This 4 week program builds on the Sharpen Phase Training Program. It is the fourth and final 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 putting the finishing touches on your conditioning you will be feeling ready to compete or fight and have full confidence in your ability to win.

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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Purpose Driven Training
Training with no intent is like getting in a car without a destination to drive to. Each session has an intent behind it so we waste no time in getting you to refine your athletic ability
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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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Time to peak and finish strong
Refine your skill set with this program. You have built the base and sharpened your sword so to speak. The main body of work is done. Now we will focus on fine tuning and getting ready for competition or a fight. Developing speed and power will put the final touches on an already solid block of training.
Features
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Programming 6 days per week
You will be working on your strength, power, speed, endurance and conditioning on individual days. There's also mobility sessions 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
Detailed Coach's notes to follow with every workout
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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
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

Sunday
STRENGTH DAY

A1

Assault Bike (Aerobic Zone 2)

A2

KB Cross Drag Throughs

1 x 30

A3

Sit Outs

1 x 40

A4

Double Dip Split Squat

1 x 40

B1

BB Power Clean

B2

Zerchers

C1

KB Bottom Up Press

3 x 20

C2

Close Grip BB Bench Press

D1

Sled EXPLOSIVE Pull

3 x 40

D2

Broad Jump

3 x 4

Monday
POWER DAY

A1

Skipping

1 x 5:00

A2

Turkish Get Up

1 x 6

A3

Tennis Ball Drill - short throws

B1

Alternating Plyo Split Squats

2 x 20

B2

Med Ball Chest Slam into Floor

2 x 10

B3

Oscilating Jump Squats

2 x 15

C1

Med Ball Skaters

5 x 20

C2

Med Ball Chest Slam into Floor

5 x 6

C3

BB Paused Jump Squat

C4

Split Jerk (DB/KB)

5 x 6

C5

KB Swings

5 x 8

C6

BB RDL

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

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

A

Wrist, Elbow, Forearms Routine

Wednesday
ENERGY SYS. CONDITIONING 1

A

Assault Bike (Aerobic Zone 2)

1 x 5:00

B1

Assault Bike Sprint (Anaerobic Alactic - Zone 5 HR)

7, 9, 3, 9 @ 60, 45, 60, 45

B2

Spin Bike

7, 9, 3, 9 @ 60, 45, 60, 45

B3

Run

7, 9, 3, 9 @ 60, 45, 60, 45

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

Thursday
ENDURANCE DAY 1

A1

Assault Bike (Aerobic Zone 2)

A2

Double Dip Split Squat

1 x 40

A3

DB Windmill

1 x 20

A4

KB Cross Drag Throughs

1 x 30

B1

DB Goblet Squats

5 x 25

B2

Med Ball Reactive Slam into Floor

5 x 15

B3

Pendlay Rows

5 x 20

B4

Slam Ball Step, Skip, Rotate Throw

5 x 6

B5

Farmers carry

5 x 40

B6

Assault Bike (Aerobic Zone 2)

5 x 2:00 @ 5

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

Shuttle Sprints

5 x 1 @ 9

C

Light Jog

1 x 10:00 @ 2

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

A

Wrist, Elbow, Forearms Routine

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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Put the finishing touch on your hard work

You've put the hard work in but we have to put the final touches on it. The program is going to help you express all that hard work in the competition or fight.

Get Combat Sports Performance Program - Refine 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 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."

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."

Combat Sports Performance Program - Refine Phase