Csp_Coach
Coach
Igor Filipe
Specially designed for BJJ/MMA Athletes who want to improve their strength and conditioning for combat sports
Features0 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Full equiped Gym Barbells // roman chair // med balls // dumbbells.
Sample Week
Week 1 of 8-week program
Sunday
REST DAY
Monday
MAX EFFORT DAY
A
45º Roman chair aduction
2 x 8 @ 75 %
B1
Drop jumps
2 x 3 @ MAX
B2
Lateral Drop jump
2 x 3 @ MAX
C
Bench Press
4 x 5 @ 90 %
D
1/4 Squat
4 x 5 @ 90 %
E
Sumo DL
4 x 5 @ 90 %
Wednesday
Hypertrophy
A
Single Arm assisted chin up
3 x 8 @ 75 %
B1
One arm DB incline
3 x 8 @ 75 %
B2
Inclined DB Bicep curl
3 x 8 @ 75 %
C
B-stance Barbell RDL
3 x 8 @ 75 %
D
Skull Crushers
3 x 8 @ 75 %
E
Horizontal Row
3 x 8 @ 75 %
F
Roman chair russian twist
2 x 10 @ 75 %
Friday
Ecc/injury prevention
A1
Fast ecc 45º roman chair adduction
2 x 8 @ 75 %
A2
Roman chair fast Ecc russian twist
2 x 10 @ 70 %
B
Fast Eccentric B-stance RDL
3 x 8 @ 75 %
C
Fast ecc inclined DB Curl
3 x 8 @ 75 %
D
Fast Ecc external rotators
3 x 6 @ 75 %
E
Drop jumps
5 x 5 @ MAX
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