Off-Season (3 Day)

Victus CSC

Jiu Jitsu, Wrestling, Martial Arts
Coach
Lucas Brey, MS, CSCS

For athletes looking to devote serious time and effort to improving their physical attributes either between competitions, or simply to improve their performance and longevity as non-competitors. A regimented, comprehensive plan that will undoubtedly take your strength and conditioning to the next level.

$50
Get Off-Season (3 Day)
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Complete Physical Preparation
Plyometrics, conditioning, olympic lifts, strength and hypertrophy work, all in one place, periodized to maximize your performance on the mats.
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Short, Engaging Sessions.
Sessions consist of a few key exercises with a clear directive of effort and progression over time. You won't waste any time in the weight room with exercises that don't move the needle.
Features
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Programming 6 days per week
3 lift sessions and 3 conditioning sessions per week, designed to compliment your skill training on the mats.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log, track, and set PR's all through the app.
Equipment
Required
Barbell, weights, dumbbells
Recommended
Air bike
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Plyometric Circuit

A

Pick 1-4 different jumps from the options below and spend 6 minutes jumping. Move from exercise to exercise in a circuit, resting as needed to keep outputs high. You can get as creative as you want with this. Try different setups with your hurdles, use cones or jump mats if you have them. Just get quality reps. Options: -DB Squat Jumps x5 -Step up Jumps x 3ea. -Alternating Step up Jumps x 3ea. -Seated Vertical Jump x3 -Band Assisted Squat Jumps x5 -Hurdle Hops x 3-5 -Depth Jump x3 -Broad Jump (single or triple effort) x3

B

Main Squat

5, 5, _

C

Press Variation

6, _ , _

D

Seated Leg Curl

3 x MAX

E

Single Arm DB Row

F

Weighted 4 Way Neck

2 x 10

Monday
Week 1 Day 2

Aerobic Conditioning

A

Options: A. Low Intensity Steady State/Zone 2 - Spend 30-60 minutes working in HR zone 2 (60-70% HR max) - Can be a run, bike, swim. Pretty much anything. Just keep the intensity low and go for longer duration. B. Threshold Intervals - Work up to 80% HR max and stay there for 3 minute - Recover back down to HR zone 1 or low zone 2 between reps. - Hit 3-5 reps - Can also be a run, bike etc. ---Totally up to you

Tuesday
Week 1 Day 3

A

Olympic Variation 1

3, 10

B

Main Press

5, 5, _

C

Main Hinge

6, _ , _

D1

Chin-Up

D2

Copenhagen Plank

2 x 0:20

Wednesday
Week 1 Day 4

Anaerobic Power

A

A. Alactic power intervals - 10 seconds of all out effort - Recover back down to zone 1 or low zone 2. Probably at least 2-3 minutes - Get 6-10 reps. B. Lactic power intervals - 30 seconds of all out effort - Recover back down to zone 1 or low zone 2 - Get 5-8 reps. C. 150 YD Shuttles (10,15,20,30) - Recover back to zone 1 or low zone 2 - Get 3-5 reps D. 60 YD Shuttle (5,10,15) - Recover back to zone 1 or low zone 2 - Get 5-8 reps.

Thursday
Week 1 Day 5

Plyometric Circuit

A

Pick 1-4 different jumps from the options below and spend 6 minutes jumping. Move from exercise to exercise in a circuit, resting as needed to keep outputs high. Options: -DB Squat Jumps x5 -Step up Jumps x 3ea. -Alternating Step up Jumps x 3ea. -Seated Vertical Jump x3 -Band Assisted Squat Jumps x5 -Hurdle Hops x 3-5 -Depth Jump x3 -Broad Jump (single or triple effort) x3

B

Overhead Press

3 x MAX

C

Squat Variation

3 x MAX

D

Pendlay Row

2 x MAX

E

RFE Split Squat

6, 8, 8

Coach
More from Victus CSC
coach-avatar Lucas Brey, MS, CSCS

NCAA DI Strength and Conditioning Coach, Competitive Grappler, Marine Corps Veteran.

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Come back stronger than ever.

Whether you're between competitions, or you're looking to step up your performance in the training room, getting stronger is always worth the effort.

Get Off-Season (3 Day)
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FAQs
How should I go about selecting my main exercises?
Out of the options given, choose the exercises you think you can execute with the most proficiency, and that you have the necessary equipment for.
What if I don't know any of the olympic lifts?
That's totally fine! For olympic variations, I've also included various jumps/power shrugs/high pulls, including with a trap bar. I do believe the full olympic lifts are an amazing tool, but they're not necessary for you to complete the program and get great results.
What if a certain percentage feels really easy?
Try your best to stick to the given percentages. Often times they're not meant to be the absolute max amount of weight that you can lift for the prescribed reps. Use the plus sets as a way to express extra strength that you have that day, and know that as the weeks progress, so will percentages.

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