Combat Strength

Zaplicki Athletics

Combat Sports
Coach
Justin Czaplicki

This program was developed with the Combat Athlete in mind. Combat Strength can be run either as a 2 day per week program or a 4 day per week program depending on where you are in your fight training schedule. I would suggest running it 2 days per week closer to fight time, and running it 4 days per as more of an off season type approach.

Combat Strength combines a lot of unconventional movements with the standard barbell lifts to give you the best bang for your buck. Barbells and dumb bells are great for muscle and strength building in a singular plane, but that can leave you lacking in the awkward and unpredictable positions and angles you will find yourself in during a fight. That's where things like sandbags, stones, and offset loads come in. Adding these types of things into your strength training program will make you much more well rounded, and strong from all angles. It's much harder to wrestle a sandbag to your shoulder, than a nice balanced barbell.

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Designed With The Combat Athlete In Mind
Time on the mat is paramount for the Combat athlete, as this is the sport you compete in. The Combat Strength program is a great strength training complement to that training without hindering it. This program, done just TWICE per week, will give you tremendous strength gainzzzz!
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Not Your Typical "Gym Workouts"
The Combat Strength Program utilizes a number of different training modalities to make sure each session is exciting as well as effective. We incorporate Bodyweight, Barbells, and Kettlebells, in addition to MEAT of the program: Strongman Events!! These include Stones, Farmers Carries, Sandbags, Tires, and more!! This allows you to get better results, faster than you may think possible!
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No Fancy Equipment Needed
You don't need a gym full of the latest high-tech equipment to get the results you want with this program. The way the program is laid out you can get an incredible workout in with nothing more than a Sandbag and a Sledgehammer!!
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Accelerated Results
Want to see results fast? The unique design of The Combat Strength Program will give you great results quickly, and without having to spend half of your life in the gym!
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Enhance Your Strength and Conditioning
This a complete package as far as strength, endurance, and muscle building go. It is set up in such a way that every muscle and movement pattern is trained multiple times throughout the week, so you eliminate your weaknesses. Strongman implements are awkward and unwieldy, which forces your deep stabilizer muscles to engage much more so than the traditional barbell lifts.
Features
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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
The Train Heroic app is super user friendly and has all the features you need to make sure you're staying on track and making progress!!
Equipment
Recommended
Barbell // Dumb Bells // Sandbag // Kettlebells // Kegs // Trap Bar
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Sample Week
Week 1 of 8-week program
Sunday
Combat Strength Week 1 Day 1

Prep

A

Warmup

2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit

B

Hex Bar Deadlift

5 x 5 @ 65, 70, 75, 75, 75 %

C1

Chest-Supported DB Row

4 x 12

C2

1-Arm KB Front Rack Carry

4 x 150

D1

DB Floor Press

4 x 12

D2

Walking Lunges

4 x 12

Conditioning

E

100m Row

100m x 5 rounds with 20s Rest

Monday
Combat Strength Week 1 Day2

Prep

A

Warmup

2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit

B

Floor Press

5 x 5 @ 65, 70, 75, 75, 75 %

C1

DB Push Press

4 x 12

C2

Russian KB Swing

4 x 15

D1

Barbell Row

4 x 12

D2

Suitcase Carry

4 x 150

E

Assault Bike

6 x 0:20

Wednesday
Combat Strength Week 1 Day 4

Prep

A

Warmup

2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit

B

Back Squat

5 x 5 @ 65, 70, 75, 75, 75 %

C1

Sandbag Carry

4 x 150

C2

1-Arm DB Row

4 x 12

D1

Half-Kneeling DB Shoulder Press

4 x 12

D2

1-Leg Romanian Deadlift

4 x 12

E

Sled Drag

1 x 10:00

Thursday
Combat Strength Week 1 Day 5

Prep

A

Warmup

2 Rounds 20 Jumping Jacks 15 Air Squats 12 Band Pull-Apart 8 Single Leg RDL 10 DB Rows 10 Rollover to V-sit

B

Push Press

5 x 5 @ 65, 70, 75, 75, 75 %

C1

Offset Carry

4 x 150

C2

DB Snatch

4 x 8

D1

Incline DB Bench Press

4 x 12

D2

Farmers Walk

4 x 150

E

100 m Sprint

6 x 100

Coach
More from Zaplicki Athletics
coach-avatar Justin Czaplicki

I have over 20 years of training experience and over 10 years of coaching experience. I have been training for and competing in Strongman since 2006, and have trained with some of the best in the world in that sport. I am always evolving how I train and also how I coach my athletes. This program is the culmination of the last decade of my own training and coaching a wide variety of athletes.

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great results. less time. more fun.

The use of a mix of Strongman exercises, as well as standard gym lifts gives you the best bang for your buck as it relates to Combat Athletes looking to building overall strength and endurance. Strongman implements build strength in a way a standard barbel

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FAQs
Who is this program for?
This program was developed with the Combat athlete in mind, who needs to focus the majority of their training on their sport. Time on the mat is paramount for the Combat athlete, as this is the sport you compete in. This program will be a great complement to that training without hindering it.
What type of equipment do I need?
A lot of this program can be done with very limited equipment. The Strongman implements used( kegs, sandbags, tires, stones) are very inexpensive, and often times can be gotten for free.
What happens if I don't have ___ equipment?
Any of the movements in this program can be done with any equipment you have available. If for instance all you have is a couple of sandbags, you perform every exercise in this program with sandbags.
How long are the workouts?
Typically the workouts last anywhere from 30 minutes to 1 hour, depending on how much rest you take between exercises.

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