New

Cardio Kings

Pro Elite Strength and Conditioning

Wrestling, Jiu Jitsu

Coach

Ryan Leibreich

This Program is no walk in the park. This is a program focusing on improving your gas tank to let you be the guy who has no issue rolling for multiple hard rounds on the mat. This is not a replacement for your Jiu Jitsu time, you still need to have hard rounds and work on technique. This is a program to complement your mat time. You have 3 energy systems Adenosine Triphosphate/Creatine Phosphate- Fast Glycoltic- Medium oxidative/Aerobic- slow all 3 play important rolls in allowing you to be able to compete and pace appropriately. The exercises on here will build your heart and lungs to be efficient and improve your VO2 max along the way.

$30

Get Cardio Kings

Improve you VO2 Max

Recovery Speed. Improve your recovery between scrambles. VO2 is the maximum amount of oxygen your body can utilize during high intensity exercise. Increasing this allows you to perform better while being under intense strain.

Increased Endurnace

We will build you a bigger gas tank. Just like a car increasing the size allows us to put in more gas. Then we will make you more efficient allowing better milage. Allowing you to get more work done and last longer from the first to the last roll.

Higher Lactate Threshold

Can sustain a higher pace at a higher energy output for a longer duration.

Features

Programming 3 days per week

3 days of Cardiovascular Training Mix of all 3 energy system to maximize your time on and off the Mats

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Recommended

Air Bike // Rower // Jump Rope // Sled // Heart Rate Monitor

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Warm up Prep

Sumo Squat series x 5 reps Jump Rope x 50 contacts Dead Bugs x 5 each side Dislocates x 5 over and back x 2 rounds

Glycolytic Conditioning

Assault Bike 20 seconds Rest 40 seconds Push Ups 20 seconds Rest 40 seconds Repeat for 5 rounds

Rest

1 x 5:00

Aerobic Conditioning 20 minutes

Goal is to Keep Heart Rate between 120-150bpm the entire time if heart rate spikes above 150 slow down or stop until it is within range Activities can be any exercise but typically Running Biking Rowing ski erg are common easy things to do depending on equipment

Lower Body Band Stretches

2 x 10 @ 30

Tuesday

Week 1 Day 3

Prep

Active Prep 1

Dead Bugs 3 x 5 each (w/ exhale and 3 sec hold) Glute Bridge Reach 3 x 5 each (perform a glute bridge and reach diagonally across body with arm) 90 / 90 Hip Switch 3 x 5 each (create tension for 3 seconds each rep) Reverse Lunge w/ Lateral Lunge 3 x 5 each (5 reps of reverse lunge into a lateral lunge per side)

Conditioning

Alactic Capacity 1

1- squat jumps 10 sets x 4 reps 30 seconds between sets 2- Sled push- explosive push- 1 step drive 10 x 4 reps 30 seconds rest 3- sledge hammer hits 10 x 4 each side 30 seconds between sets max effort

Rest

1 x 5:00

Aerobic Capacity

1 x 20:00

Neuro Warmup

2 x 10

Thursday

Week 1 Day 5

Prep

Active Prep 2

Hollow Hold 10 seconds Quadruped Thoracic Rotation 5 reps half Tactical Frog Rocks 5 reps each Inchworm + Down Dog + Reach 5 reps each x 2 rounds

Anaerobic Power Intervals