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The All-Season Advantage: Combat Sport Strong

Justin Custodio

Wrestling, Jiu Jitsu
Coach
Justin Custodio

Are you a combat sport athlete? Do you train and compete at the recreational level? Are you a combat sport enthusiast and are curious about their strength programming? Then this program is for you! 4 days of training for 4 weeks. The days are split into 2 upper body and 2 lower body days. Improve your full body strength so you can compete with confidence.

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Improve full body strength
Exercises selected to target primary muscle groups.
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Strength transfer to the mats
Focus areas such as grip strength that help you dominate during performance
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Maintain strength during off-season
Add program to your off-season routine to bridge preseason preparation.
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 4 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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Delivered through TrainHeroic
Access this program through your mobile device and while you are training.
Equipment
Required
Gym
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 Upper Push / Pull

A1

Blackburns

1 x 12

A2

Cat Camel

1 x 12

A3

Band Pull-Apart

1 x 12

A4

Yoga Push Up

1 x 12

B

DB Bench Press

3 x 6

C

Hand Release Push-Up

3 x 12

D1

Prone Dumbbell Row

3 x 12

D2

Cable Face Pull

3 x 12

E

Curl to Press

3 x 1

Monday
Week 1 Day 2 Lower Push / Pull

A

Shin Box Rotations

1 x 20

B

Glute Bridge

1 x 15

C

Isometric Lunge Hold

1 x 5 @ 10

D

Zercher Squat

3 x 6

E

2 DB Lateral Lunge

3 x 20

F

Dumbbell RDL

3 x 12

G1

Anterior Reach with Plate

3 x 10

G2

DB Farmer's Walk

3 x 40

H

Stir the Pot

3 x 20

Wednesday
Week 1 Day 4 Upper Vertical Push / Pull

A1

Inchworm

1 x 10

A2

YTW

1 x 15

B

Overhead Press

3 x 6

C

Pull-Up

3 x 12

D1

One arm DB incline

3 x 20

D2

Seated Cable Row

3 x 12

E

Tricep Pushdown

3 x 12

F

Plate Pinch Carry

3 x 40

Thursday
Week 1 Day 5 Lower Push / Pull

A1

Supine Leg Swing

1 x 20

A2

Fire Hydrants

1 x 24

A3

Knee Hug

1 x 20

A4

Cossack Squat

1 x 24

B

Trap Bar Deadlift

3 x 6

C

DB Step Up

3 x 20

D

Single Leg RDL

3 x 16

E

Bulgarian Split Squat

3 x 16

F1

High Plank Drag

3 x 24

F2

4-Way Neck

3 x 20

Coach
coach-avatar Justin Custodio

Certified Strength and Conditioning Specialist (CSCS) and Tactical Strength and Conditioning Facilitator (TSAC-F).

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Get Combat Strong Today

Get Combat Strong today and elevate your performance for the mats!

Get The All-Season Advantage: Combat Sport Strong
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FAQs
Do I need access to a gym?
Yes especially if you want to get the most out of this program access to a gym is required.
What does the program consist of?
The program runs for 4 weeks and will cover 4 days of S&C training performed in a gym 4 days a week of strength work. There are 2 upper body and 2 lower body days. The intensity and volume changes after the first week.
Is this online coaching?
No this is not an online coaching service. However if you would like to find out more about online coaching feel free to shoot me over an email @jbcustodio82@gmail.com
Who is this program for?
This program is for both male and female athletes. Recreational level competitors or combat sport enthusiasts with a beginner to intermediate level of training are welcome.
The All-Season Advantage: Combat Sport Strong