Landmine University
Combat Sports, Functional TrainingFeatures
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Daily Warm-up
Basic Tumbling and Floor Mobility: Cat/Cow x5 Scorpion x5 each Downward/Upward Facing Dog x 5 each 90/90 Rotation x5 each way Fwd Roll x5 Backward Roll x5 Cartwheel x5 each direction Bear Crawl x15 yards Crab Walk x15 yards
Strength/Power
B
DAILY TRUNK CIRCUIT: Week 1-3
The daily trunk circuit will be repeated every day for three weeks. Push yourself and try to make small improvements in every exercise every day. Stability Ball Sit - 3x30 seconds Plate Russian Twist - 3x10 each side Hollow Body Hold - 3x:30 seconds * As soon as you finish your trunk work, move right into strength training
C1
Landmine Split Jerk
5 x 3
C2
DB Split-Squat
5 x 8
C3
Med-Ball Chest-Pass
5 x 10
D1
Chest-Supported Row
4 x 10
D2
DB Pull-over
4 x 10
E1
Prone “Y”
3 x 12
E2
Barbell French Curl
3 x 12
Prep
A
Daily Warm-up
Basic Tumbling and Floor Mobility: Cat/Cow x5 Scorpion x5 each Downward/Upward Facing Dog x 5 each 90/90 Rotation x5 each way Fwd Roll x5 Backward Roll x5 Cartwheel x5 each direction Bear Crawl x15 yards Crab Walk x15 yards
Strength/Power
B
DAILY TRUNK CIRCUIT: Week 1-3
The daily trunk circuit will be repeated every day for three weeks. Push yourself and try to make small improvements in every exercise every day. Stability Ball Sit - 3x30 seconds Plate Russian Twist - 3x10 each side Hollow Body Hold - 3x:30 seconds * As soon as you finish your trunk work, move right into strength training
C1
Landmine Split Clean
5 x 2
C2
Banded Barbell Bench Press
5 x 5
C3
Seated Hurdle Jump
5 x 3
D1
Nordic Hinges
4 x 8
D2
Handstand Hold (walk up the wall)
4 x 60
E1
Pull-up Bar Over/Under Switches
3 x 5
E2
Band Overhead Tricep Extensions
3 x 12
Prep
A
Daily Warm-up
Basic Tumbling and Floor Mobility: Cat/Cow x5 Scorpion x5 each Downward/Upward Facing Dog x 5 each 90/90 Rotation x5 each way Fwd Roll x5 Backward Roll x5 Cartwheel x5 each direction Bear Crawl x15 yards Crab Walk x15 yards
Strength/Power
B
DAILY TRUNK CIRCUIT: Week 1-3
The daily trunk circuit will be repeated every day for three weeks. Push yourself and try to make small improvements in every exercise every day. Stability Ball Sit - 3x30 seconds Plate Russian Twist - 3x10 each side Hollow Body Hold - 3x:30 seconds * As soon as you finish your trunk work, move right into strength training
C1
Landmine Split Snatch
5 x 2
C2
Overhand Pull Ups
5 x 12
C3
Dummy/Partner Throw- Reverse-Lift
5 x 3
D1
Underhand Rack Row
4 x 10
D2
DB Shrug
4 x 15
E1
Handstand Wall-Walker
3 x 5
E2
Plate Wrist Curl
3 x 20
Prep
A
Daily Warm-up
Basic Tumbling and Floor Mobility: Cat/Cow x5 Scorpion x5 each Downward/Upward Facing Dog x 5 each 90/90 Rotation x5 each way Fwd Roll x5 Backward Roll x5 Cartwheel x5 each direction Bear Crawl x15 yards Crab Walk x15 yards
Strength/Power
B
DAILY TRUNK CIRCUIT: Week 1-3
The daily trunk circuit will be repeated every day for three weeks. Push yourself and try to make small improvements in every exercise every day. Stability Ball Sit - 3x30 seconds Plate Russian Twist - 3x10 each side Hollow Body Hold - 3x:30 seconds
C1
Bottoms Up Kettlebell Clean
5 x 3
C2
Floor Press
3, 3, 1, 1, 1
C3
Tuck Jumps
5 x 5
D1
Push-ups
8 x 3
D2
Pull-ups
8 x 3
