Essential S&C for MMA and Grappling

Victus CSC

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

For 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.

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Comprehensive Training
Develop all qualities of strength and fitness. This is more than just a strength program or an endurance program. This is training for the athlete that wants to be strong, explosive, resilient, and able to apply relentless pressure.
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Optimal, Not Maximal
Sessions are roughly an hour in length, using a few carefully selected exercises, prescribed with optimal intensities, progressed over the course of the entire program. This training is not designed to grind you into the ground or make you quit. Your lifts and conditioning sessions will compliment your skills training and ultimately performance in competition.
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The Last Program You'll Ever Need
This is not an 8-week challenge or a trend. This is sustainable training that you can run over and over, crushing your previous results every time.
Features
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Programming 6 days per week
3 strength training sessions and 3 conditioning sessions per week.
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Exercise Video Guidance
Each exercise has a video of me performing it as intended in the program.
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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
View, log, and track all your training right on the TrainHeroic app. No more PDF or spreadsheet programs.
Equipment
Required
Barbell, Weights, Dumbbells
Recommended
Kettlebells, Resistance Bands, Air Bike, Watch or Chest Strap HR
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

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

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

Hurdle Hop to Box Jump

3 x 3

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

Static Cossack Squat

3 x 8

E2

Zercher Good Morning

3 x 8

Wednesday
Week 1 Day 4

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

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

Snatch Grip High Pull

4 x 5

C

Barbell Push Press

4 x 5

D1

Tempo DB Goblet Squat

3 x 8

D2

Tempo DB Bench Press

3 x 8

E1

1/2 Kneeling KB Chop

3 x 10

E2

Chest Supported DB Row

3 x 8

F

Weighted 4 Way Neck

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

Essential S&C for MMA and Grappling