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Weaponized Cardio Level A

On The Roll Sports Performance

Combat Sports
Coach
Coach A.

Weaponized Cardio is a beginner-intermediate stand alone conditioning program.

The goal of Weaponized Cardio is to give the athlete the ability to be unstoppable and push the pace against any opponent.

We reach this goal by exposing you to different forms of conditioning that build upon one another:

-Aerobic Capacity (aka your overall gas tank)

Anaerobic Capacity (aka repeatability)

This is an 8 week, 6 Day program

$30
Get Weaponized Cardio Level A
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Gas Tank for Days
Weaponized Cardio will make any athlete that follows this robust enough to maintain a consistent effort for multiple rounds. Tired of being tired? Follow this 8 week program and have an unstoppable gas tank!
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Repeatability
Getting tired scramble after scramble? Heart rate gets to jacked up and you can’t bring it back down? Weaponized Cardios Cyclical rounds are designed to expose you to hard sprints to build the ability to repeat hard efforts.
Features
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Programming 6 days per week
Daily conditioning that’s accessible and challenging for athletes that are beginners-intermediate
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Simple and detailed instructions to guide you throughout your training program
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Heart Rate Monitor
Recommended
Air Bike (Assault Bike, Echo) // Rower // Treadmill // Road Work (No gym access, no problem, just use some pavement!)
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 Capacity 

A

Conditioning Options

1 x 20:00

Monday
Week 1 Day 2 Threshold 

A

Cyclical Rounds

5 x 1 @ 3:00

Tuesday
Week 1 Day 3

A

Conditioning Options

1 x 20:00

Wednesday
Week 1 Day 4

A

Cyclical Rounds

5 x 1 @ 3:00

Thursday
Week 1 Day 5

A

Conditioning Options

1 x 20:00

Friday
Week 1 Day 6 MAX THRESHOLD EXPOSURE 

A1

Cyclical Rounds

5 x 1 @ 10

A2

Cyclical Rounds

5 x 1 @ 10

Coach
More from On The Roll Sports Performance
coach-avatar Coach A.

Director of Performance for OTR & Jiujitsu Black Belt

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WHY QUESTION IF YOUR GOING TO GET TIRED?

The fear that combat athletes have, is their ability to rely on their gas tank. With Weaponized Cardio those fears have been taken care of. This will build an unstoppable gas tank that will allow you to outwork and outperform your competition.

Get Weaponized Cardio Level A
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FAQs
WHO IS THIS PROGRAM FOR?
This eight week program has been designed as an introduction into conditioning for combat sports. The work intervals for the cyclical rounds have been designed primarily for Grappling, Wrestling, and Mixed Martial Art athletes.
DO I NEED A HEART RATE MONITOR?
Yes, you need some thing to objectively measure your heart rate while you are training hard. This gives you real time feedback as to your effort during a given training session. You do not need anything fancy, any monitor will do!
DO I NEED A GYM?
You do not need a gym to complete this program, if you have no access to any cardio equipment, then you can do some road work. The program is written to meet target heart rate irregardless of available equipment. Equipment just makes it easier.
The Proof
verified-athlete-avatar Jordan Behren

Jiujitsu Competitor

Verified Athlete

"Life Changing Exercise Science"

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Weaponized Cardio Level A
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