Brilliance in the Basics
Victus CSC
Jiu Jitsu, Martial Arts, Wrestling, Combat SportsBrilliance in the Basics is a beginner level training program for combat sport athletes who are looking to improve their strength, power, and conditioning that can carry over into training and competition.
This program is specifically designed for those with little to no experience following a structured training plan. Athletes will learn fundamental movement patterns, build strength and power, gain resiliency through carefully selected accessory work, and improve their aerobic conditioning.
Grappling and MMA often places athletes in compromised positions which requires them to produce high amounts of force in deep ranges of motion. By performing resistance training in all planes of motion and at various velocities, you will become better prepared for the potentially dangerous positions of combat sports.
None of the training sessions are designed to make you so sore or tired that the quality of training in your actual sport suffers. This program delivers the optimal dose of training stimulus to raise all general qualities of strength and conditioning, so that you can produce more force through your techniques, and do so repeatedly.
Prep
A
Movement Prep
A. 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B1
Pogo Hops
3 x 0:30
B2
Kneeling Med Ball Chest Pass
3 x 5
C
Back Squat.
5, 5, 5, 5, _
D1
Barbell Military Press
D2
Barbell RDL
3 x 8
E1
Band/Cable Face Pull
3 x 12
E2
DB Farmer Walk
3 x 40
Conditioning
A
Pick 1 Conditioning
OPTION 1: (Steady State) 30-45 Minutes of Zone 2/Low intensity cardio on any modality of your liking. Just make sure you're at 60-70% of your HR max (roughly 120-150 BPM). If you have a wearable of some kind then use that to monitor your HR. If not, you should be at a pace where you would be able to hold a conversation. OPTION 2: (EMOM 30-40) 3-4 exercises, 10 rounds, 45 seconds each. Start each exercise every minute on the minute. Keep your heart rate in zone 2. Minute 1: 45 seconds of Double KB Swings Minute 2: 45 seconds of air Bike/stationary Bike Minute 3: 45 seconds of KB thrusters Minute 4: 45 seconds of rowing/jump rope or other similar available modality
Prep
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B1
Single Leg Step Up Jump
3 x 5
B2
Overhead MB Slam
3 x 5
C
Barbell Bench Press.
5, 5, 5, 5, _
D1
Slow Strict Chin Up
3 x 8
D2
RFE Split Squat
3 x 6
E1
Med Ball Adductor Squeeze
3 x 0:20
E2
Weighted Back Extension
3 x 10
Power Intervals
A
- Your choice of modality. Highly suggest using an air bike. - 60 seconds of MAX EFFORT. - 2 minutes rest in-between reps. - 8 total reps.
Prep
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Speed Sumo Deadlift
5 x 5
C
Speed Bench Press
5 x 5
D1
Front Squat.
3 x 8
D2
Landmine Rotation
3 x 8
E1
Barbell Curl
3 x 12
E2
Band Tricep Pushdown
3 x 12
F
Weighted 4 Way Neck
1 x 10
Conditioning
A
Pick 1 Conditioning
OPTION 1: (Steady State) 30-45 Minutes of Zone 2/Low intensity cardio on any modality of your liking. Just make sure you're at 60-70% of your HR max (roughly 120-150 BPM). If you have a wearable of some kind then use that to monitor your HR. If not, you should be at a pace where you would be able to hold a conversation. OPTION 2: (EMOM 30-40) 3-4 exercises, 10 rounds, 45 seconds each. Start each exercise every minute on the minute. Keep your heart rate in zone 2. Minute 1: 45 seconds of Double KB Swings Minute 2: 45 seconds of air Bike/stationary Bike Minute 3: 45 seconds of KB thrusters Minute 4: 45 seconds of rowing/jump rope or other similar available modality
Marissa B.
Client since November, 2023
Verified Athlete"I've been training with Lucas since November, and it has been a very rewarding experience! His workouts are easy to follow, challenging and doable. He always includes detailed instructions on each movement and a video demonstration. I've seen great progress in the past 4.5 months!"
Maggy C.
Client since October, 2023
Verified Athlete"I've been training with Lucas for the past few months and have never seen results like I have with this program! I'd highly recommend him to anyone looking for a program that will give them results."
Xavier L.
Client since October, 2023
Verified Athlete"After working with coach Lucas for 3-4 months, I feel way stronger and bigger, and my form and quality of reps are way better. Working with coach Lucas has helped me exponentially! He is knowledgable in fitness all around from the weight room to speed training."
