Burnside S&C
Jiu Jitsu, Boxing, Combat Sports, Martial Arts, Tactical / MilitaryThe Kettlebells for combat program is a 12 week program that covers 2 sessions per week. Basic movements are covered in the first 4 weeks with a progression to more advanced KB movements (IE: Turkish get up, kb snatch, etc). The overall aim is to build your strength and mobility as these are 2 factors that need development and/or maintenance within your martial arts training. Conditioning is not factored into this program because of the metabolic change that occurs within skills based training.
If you are training in Martial arts, the skills development outweighs time spent in the gym, hence the reason for 2 sessions per week.
1 sessions per week
Must use App app to view and log training
Program Training
A
Russian KB Swing
4 x 6
B1
Push-Up
1 x 55
B2
Goblet Squat
1 x 55
C1
KB Russian Twist
3 x 20
C2
1-Arm KB Row
3 x 16
C3
DB Bicep Curls
3 x 12
D
Butterfly Stretch with Hip Mobility
1 x 3:00
A
Russian KB Swing
10, 8, 6, 4, 2
B1
KB Push Press
4 x 10
B2
Single Arm KB Clean
4 x 10
B3
DB Split Squat
4 x 10
C1
Pull-Up
3 x 5
C2
Band Pull-Apart
3 x 15
D
Romanian Deadlift (RDL)
3 x 10
E
Overhead shoulder mob
2 x 2:00
Damien Pelser
My Name is Damien aka Damo> Strength coach based in JHB, South Africa. Love Hunting, mountains, training and eating in no specific order. From a coaching standpoint - I love building all round athletes. Strong, fit and resilient
