Victus CSC
Jiu Jitsu, Wrestling, Martial Arts1 sessions per week
Must use App app to view and log training
Program Training
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
Main Press
5, 5, _
D
Seated Leg Curl
3 x MAX
E
Single Arm DB Row
A
Olympic Variation 1
3, 10
B
Press Variation
6, _ , _
C
Main Hinge
5, 5, _
D
Seated DB Press
2 x MAX
E
Chin-Up
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
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
Squat Variation
3 x MAX
C
Overhead Press
6, _ , _
D
Block Pendlay Row
3 x MAX
E
Hand Supported Single Leg RDL
A
Olympic Variation 2
3, 10
B
Press Variation 2
3 x MAX
C
RFE Split Squat
6, _ , _
D
Chest-Supported DB Row
1 x 20
E
Weighted 4 Way Neck
2 x 10
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.
