Competition Prep

Victus CSC

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

For competitors looking to come into their next competition stronger, more explosive, and better conditioned than the opposition. This 8-week program perfectly compliments a rigorous training camp and peaks all athletic qualities towards the end so that you can come into the tournament feeling your absolute best.

$60
Get Competition Prep
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Go in with a plan.
Your preparation will be exponentially more effective with a clear roadmap in place. All you have to worry about is showing up ready to train.
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Real training, real power.
No gimmicks, just real strength and conditioning to compliment your efforts on the mats.
Features
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Programming 5 days per week
3 lift sessions and 4 conditioning sessions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All training data is logged directly through the TrainHeroic app!
Equipment
Required
Barbell, Weights, Dumbbells, Resistance Bands.
Recommended
Air Bike
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Conditioning

A

Alactic Capacity Intervals

Increasing stored phosphocreatine of the ATP-PC system - 10 reps - 15 seconds per rep - 100% intensity on each rep - 45 seconds rest between reps

Sunday
Week 1 Day 1

A1

Main Squat

5, 5, 5, _

A2

DB Squat Jump

3 x 5

B1

Single Arm DB Row

8, 8, _

B2

Lateral to Reverse Lunge

3 x 5

C1

1/2 Kneeling Landmine Press

3 x 6

C2

Weighted Incline Sit Up

3 x 10

D

Weighted 4 Way Neck

2 x 10

Monday
Week 1 Day 2

Conditioning

A

Zone 2 Conditioning

30-60 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.

Tuesday
Week 1 Day 3

Conditioning

A

Lactic Capacity Intervals

- 30 seconds @ 100% - 60 seconds rest - 5 reps

Tuesday
Week 1 Day 3

A1

Bench Press

5, 5, 5, _

A2

Band Assisted Jumps

3 x 5

B1

Barbell RDL

3 x 5

B2

Lat Pulldown

8, 8, _

C1

Landmine Rotation

3 x 6

C2

Cable Facepull

10, 10, MAX

D

Heel Elevated ISO Split Squat

2 x 0:30

Wednesday
Week 1 Day 4

Conditioning

A

Zone 2 Conditioning

30-60 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.

Thursday
Week 1 Day 5

A1

TrapBar Jump

4 x 3

A2

Triple Broad Jump

3 x 3

B

Barbell Split Squat

4, 4, 4, _

C

Strict Press

4, 4, 4, _

D1

Pull-Up

5, 5, MAX

D2

DB Farmer Walk

3 x 40

Coach
More from Victus CSC
coach-avatar Lucas Brey CSCS

Collegiate Strength Coach, Active Competitor.

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Go all out.

If you're serious about your performance in competition, your strength and conditioning should reflect that. Don't let your physical attributes limit you, make them your strength.

Get Competition Prep
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FAQs
How should I time this program with my upcoming competition?
The program is designed to perfectly lead into competition from 8 weeks out, week 8 being tournament week. If you're closer than 8 weeks out, just start on the number of weeks out you are rather than on week 1.
How should I organize lifts, conditioning, and skill work?
Try and group your hardest efforts on certain days, and lower efforts on other days. Ideally, on a day with a lift and an anaerobic conditioning session, you would have a harder practice. On a day with zone 2 aerobic conditioning, you could have an easier practice.

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