Plan A Performance Coaching
Coach
Samuel Mitchell
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sport Specific Approach
This training plan is built with the mindset of maximising performance on the mats without over-doing training in the gym.
Grappling comes first and this plan is designed to ensure that stays the case, and not just another bodybuilding plan with different branding.
Science Backed Programming
I didn't complete a Bachelors and Masters in Strength & Conditioning to then not put that learning to use. Volume, exercises and rep ranges have been picked for a reason.
Tried & Tested
This plan is one that I have used and continue to use with grappling clients.
This version is what I feel best improves strength but without sacrificing your performance in grappling.
Features
Access to your coaches
Contact Sam directly through the training app with your questions and queries.
Programming 2 days per week
2 full-body sessions each week with a variety of rep ranges and targets.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Community
Speak and see how others are finding the programme!
Delivered through TrainHeroic
The days of pen & paper or filling a spreasheet in are long gone, the app takes care of all that for you!
Sample Week
Week 1 of 8-week program
Sunday
S4G Session 1 - Week 1
A1
Rocking Seated Box Jump
4 x 5
A2
Pogo Jump
4 x 10
B
Back Squat
3 x 5
C
Push Press
D
RDL
E1
Incline DB Bench Press
E2
Incline Chest Supported Row
F
Seated Lat Pull Down
G1
Hanging Knee Raise
G2
Hammer Curl
G3
DB Skull Crushers
Wednesday
S4G Session 2 - Week 1
A1
Deep Tier Squat Jumps
3 x 10
A2
Repeated Broad Jump
3 x 3
B
Trap Bar Deadlift
3 x 5
C
Paused Bench Press
3 x 5
D
Weighted Neutral Grip Pull Ups
E
DB Walking Lunge
F1
Seated DB Press
F2
1-Arm DB Row
G
DB Shrug
2 x 15
H1
Cable Bicep Curl
H2
Tricep Pushdown
FAQs
Which sport is this designed for?
Whether you're compete in jiu-jitsu, wrestling or mma, this programme is designed for those where grappling is part of their sport.