Landmine University

Combat Sports, Functional Training
Coach
Alex Kanellis

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Day 1

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

Monday
Day 2

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

Wednesday
Day 3

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

Thursday
Day 4

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

Coach
coach-avatar Alex Kanellis

Grappling Strength