30 Day Training Plan for Combat Sports

Zac Cardwell

Coach
Zac Cardwell

Whether on the mat, in the ring, the octagon, or in real life, this program is designed to elevate your fitness and get you ready to attack your goals.

The 30 Day Training Plan for Combat Sports is made for people who want to get stronger, more explosive, elevate endurance and improve body control. It was developed to be used in addition to practicing for wrestling, grappling, BJJ or other mixed martial arts.

This program focuses on helping you become a more strong and explosive athlete, while improving your brain-body connection. The workout split allows to you improve specific muscle groups essential for grappling, while allowing for the appropriate amount of rest to increase muscle growth.

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Delivered Directly to Your Phone
You can do this training ANYWHERE that has the required equipment for the day!
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Improve Your Mental Toughness
In combat sports, we have to embrace being uncomfortable. These workouts are not only going to help you physically, but will also help you learn to overcome mental obstacles and build your confidence through intense finishers, challenging weights, and competition.
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Prepares You for the Unique Requirements
Combat sports like wrestling, grappling, BJJ require an unique combination of explosive strength, speed, flexibility, endurance, power production, and recovery. This program addresses each of those needs to allow you to become a better, well-rounded athlete!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Dumbbells // Pull-up bar // Bands // Box
Recommended
Barbell with plates // Hex bar // Bench
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Sample Week
Week 1 of 5-week program
Sunday
Day 1

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Front, right, left plank

2 x 30

C

Kneeling Birddog

2 x 8

D1

Tib Raises

3 x 12

D2

Calf Raise

3 x 12

E1

BW or DB 30 second Squat

3 x 2

E2

BB RDL

3 x 5

F1

DB Goblet Reverse Lunge w/Knee Drive

4 x 5

F2

DB Lateral Lunge

4 x 5

G

Burpee

1 x 50

Recovery

H

Static Stretch

Follow along with video!

Monday
Day 2

Dynamic Warm Up

A

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Side Plank

2 x 30

C

Band Shoulder Warm-up

2 x 5

D1

BB Bent Over Rows

4 x 6

D2

DB Birddog Rows

4 x 6

E1

Band Face Pull

4 x 8

E2

DB Single Arm Bent Over Rows

4 x 6

Circuit

F

5 min AMRAP (as many rounds as possible) BB Quad to Chest Curls x 10 (pick weight that is light) Band Snap Downs x 20

Recovery

G

Static Stretch

Follow along with video!

Tuesday
Day 3

Recovery

A

Static Stretch

Follow along with video!

Wednesday
Day 4

Dynamic Warm Up

A

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

Side Plank

2 x 30

B2

Band Shoulder Warm-up

2 x 5

C1

BW Decline Push-ups

4 x 5

C2

Band Pallof Press

4 x 6

D1

Incline DB Bench Press

4 x 5

D2

Band Reverse Wood Chops

4 x 6

E1

Band Triceps Extension

4 x 8

E2

BW Ab Walk-outs

4 x 3

Recovery

F

Static Stretch

Follow along with video!

Thursday
Day 5

Dynamic Warm Up

A

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Side Plank

2 x 30

C

Bird Dog

2 x 8

D1

Tib Raises

3 x 12

D2

BW Calf Raises

3 x 12

E1

BW or DB 30 second Squat

3 x 2

E2

BB RDL

3 x 5

F1

DBs Deadlift Jumps

4 x 5

F2

BW or DB Bench Pistol Squat

4 x 5

G1

BB Deadlifts

1 x 50

G2

DB Goblet Curtsey Squats

H

Jumping Lunges

1 x 80

Recovery

I

Static Stretch

Follow along with video!

Friday
Day 6

Dynamic Warm Up

A

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Side Plank

2 x 30

C

Band Shoulder Warm-up

2 x 5

D1

DB Birddog Rows

4 x 6

D2

Band Woodchops

4 x 6

E1

BB High Pulls

4 x 8

E2

DB Goblet Curls

4 x 8

F1

BB Standing Good-mornings

4 x 8

F2

Band Face Pull

4 x 8

Recovery

G

Static Stretch

Follow along with video!

Saturday
Day 7

Recovery

A

Static Stretch

Follow along with video!

Coach
More from Zac Cardwell
coach-avatar Zac Cardwell

I have 9+ years of coaching and training experience with D1, state champion, and multi-sport athletes. In college, I earned my Bachelor of Science in Exercise and Sport Science, and my Masters of Science in Kinesiology. While I was completing my studies at Oregon State University, I also was on scholarship for the D1 wrestling team, which were 4x PAC-12 Team Champs.

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FAQs
Who is the program for?
This program is designed for any age combat athlete who is looking to improve their speed, power, endurance and strength!
What equipment do I need?
Ideally you would want access to a full gym, but I can make adjustments and substitute exercises based off your equipment limitations!

More from Zac Cardwell

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