Essential S&C for MMA and Grappling
Victus CSC
Jiu Jitsu, Wrestling, Martial Arts, Combat SportsFor combat sport athletes with some training experience who want a serious program that will give them the edge in competition. Over the course of 8 weeks, you will further develop all qualities of strength, as well as increase the output and capacity of the aerobic and anaerobic systems.
Essential S&C for MMA and Grappling uses the fundamentals of compound, multi-joint movements to build strength in full ranges of motion, high velocity jumps, throws, and olympic lift variations to improve power and rate of force development, and carefully selected accessory work to build more resilient joints and tissues.
Arguably the best part of this program is it's repeatability. Because this is a percentage based program, once you've completed the entire 8-weeks, you can adjust your training max and run it back with great results.
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
DB Split Jumps
3 x 4
B2
Rotational MB Slam
3 x 4
C
Back Squat.
5, 5, 5, 5, _ @ 60, 65, 70, 75, 75 %
D1
Single Arm DB/KB Overhead Press
3 x 8
D2
Snatch Grip RDL
3 x 8
E1
Incline Cuban Press
3 x 10
E2
Single Arm Front Rack Carry
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
Seated Vertical Jump
3 x 5
B2
MB Hip Toss
3 x 5
C
Barbell Bench Press.
5, 5, 5, 5, _ @ 60, 65, 70, 75, 75 %
D1
Slow Strict Pull Up
D2
ATG Split Squat
3 x 8
E1
DB Side Bend
3 x 8
E2
Zercher Good Morning
3 x 8
Conditioning
A
Threshold Conditioning
- Use a modality that allows you to reach 80-85% HR Max. - 5 reps - 3 minutes per rep - 80-85% HR Max - 3 minutes rest between 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
B1
Snatch Grip High Pull
4 x 5
B2
Tuck Jump.
4 x 5
C1
Static Cossack Squat
3 x 5
C2
DB Incline Bench Press
3 x 8
D1
1/2 Kneeling KB Chop
3 x 10
D2
Chest Supported DB Row
3 x 8
E
Weighted 4 Way Neck
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."
