Combat Ready (Strength & Hypertrophy)
GS Combat Performance Coaching
Jiu Jitsu, Wrestling, Martial Arts, Rugby, Football , Combat SportsCOMBAT READY Strength & Hypertrophy Program is a 6-week training program built for intermediate / advanced athletes who want to get stronger, build more muscle, and improve overall physical preparation through a structured 5-session per week program.
Weekly training structure:
Monday - Sprint / speed work .
Tuesday - Upper body strength + hypertrophy.
Wednesday - Lower body strength + hypertrophy.
Thursday - Aerobic work + neck / core.
Friday - Full body accessory day.
This program combines strength work, hypertrophy, sprinting, aerobic development, and structural work to help you build a stronger, more complete body.
What you get:
5 training sessions per week 6 weeks of structured training* A clear weekly progression A mix of speed, strength, hypertrophy, conditioning, neck, core, and carries Lifetime access Built for athletes who already have a solid training base and want a more serious, organized plan to keep progressing.
A
Dynamic Warm Up
B
Sprint Warm Up
1 x 5:00
Sprint
C
Block #1 — Sprint Work A) 6 x 20m Accelerations — 6 sets Notes: Rest 90–120 sec C) 4 x 30m Sprints — 4 sets Notes: Rest 2–3 min
D
E
Couch Stretch (Hip Flexors)
A
Plyo Push-Up
B
Bench Press
5 x 3
C
Weighted Strict Pullup
D
Incline DB Bench Press
3 x 12
E
Chest-Supported DB Row
3 x 12
F
DB Farmer's Carry
Circuit
A
5' easy cardio + 3 min dynamic stretching
B
Triple Broad Jump
C
Back Squat
5 x 3
D
Romanian Deadlift
E
Barbell Lunge
F
Copenhagen Plank
G
Calf Raise
A
Assault Bike
Neck + Core
B
A) Neck Flexion — 2–3 x 15–20 B) Neck Extension — 2–3 x 15–20 C) Side Neck Raises — 2 x 12–15 each side D) Ab Wheel — 3 x 8–12 E) DB Side Bend — 3 x 10 each side
A1
Barbell Overhead Press
A2
Barbell Hip Thrust
B1
1-Arm DB Row
B2
DB Lunges
C1
DB Lateral Raise
C2
Hanging Leg Raise
D
Dead Hang
