Csp_Coach

Coach
Igor Filipe

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Monday
Max Strength

A1

Rack Pull

3 x 5 @ 85 %

A2

Jump Squat

3 x 3

B1

Bench Press

3 x 5 @ 85 %

B2

Med Ball Chest Pass

3 x 3

C1

Box Squat

3 x 5 @ 85 %

C2

Box Jump

3 x 3

D

Weighted Chin Ups

3 x 5

Tuesday
Hypertrophy

A

Leg Extension

3 x 8

B

Seated leg curl

3 x 8

C

Incline DB Bench Press

3 x 8

D

seated single arm cable pull down

3 x 8

E

Inclined DB Bicep curl

3 x 8

F

Skull Crushers

3 x 8

Thursday
RFD

A1

American KB Swing

3 x 5 @ MAX

A2

Squat Jump

@ MAX

B1

MB Front scoop Throw

3 x 5

B2

MB Scoop Toss

3 x 5 @ MAX

C1

Broad Jump to MB Chest Pass

3 x 5 @ MAX

C2

half kneeling MB THROW

3 x 5 @ MAX

D

100 m Sprint

1 x 8.10

Friday
Mobility/Acc

A

4-Way/ Manual Neck

3 x 10

B

90/90 Strech band/cable pull

3 x 10

C

Paloff Press

3 x 10

D

Paloff Press Walk Out

3 x 5

Coach
coach-avatar Igor Filipe

BJJ PROGRAM 2.0