Brilliance in the Basics

Victus CSC

Jiu Jitsu, Martial Arts, Wrestling, Combat Sports
Coach
Lucas Brey

Brilliance 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.

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Take the guess work out of training.
Every training session features video demonstrations, descriptions and prescription of intensity, sets and reps, and rest intervals.
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Dominate the Competition
Build strength and power that puts you on another level than your opponents. Raising your general qualities of strength will increase the effectiveness of every takedown, throw, submission or strike.
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Strength at Length
Gain mobility that prepares you for potentially dangerous positions that you will encounter in your sport by using full ranges of motion in various planes and joint angles.
Features
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Programming 6 days per week
3 days per week of strength training and 3 days per week of flexible conditioning work.
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Exercise Video Guidance
Every exercise will have a video demo of myself performing the exercise along with a detailed description.
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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
Programming delivered seamlessly through your phone. View your previous work and track your progress as you go.
Equipment
Required
Barbell, Weights, Dumbbells
Recommended
Kettlebells, Resistance Bands, Air Bike
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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.

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Coach
coach-avatar Lucas Brey

CSCS, B.S Exercise Science

Brilliance in the Basics