Combat Performance. MD

Combat Sports, Jiu Jitsu, Martial Arts
Coach
Combat Performance

Introducing a 12-week strength and conditioning program designed to keep you injury-free and training strong! This plan combines two strength sessions and one conditioning session per week, each designed to be completed within 60 minutes.
The program prioritizes progressive overload and allows for individual modifications to fit your needs. Remember, consistent practice on the mats remains crucial, and this program aims to empower you to maximize your training time and develop your skillset to its fullest potential.

Features
3 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Level Up Your Game
This program is a blend of scientific principles and practical training designed to enhance performance and prioritize injury prevention.
Features
feature-icon
Programming 3 days per week
This plan combines two strength sessions and one conditioning session per week, each designed to be completed within 60 minutes.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 - Build the Engine

Prep

A

Dynamic Warm Up

1. Arm Circles - small to big (FWD+BKD)- 10 reps each 2. Adductor Ball Squeeze - 30 sec 3. The World's Greatest Stretch - 5 reps each side 4. BJJ Sit Through - 5 reps each side 5. Pogo Jumps - 20 reps

B1

Jump Squat and Stick

2 x 10

B2

Alternating Split Squat Jump

2 x 10

C

Goblet Squat

3 x 8

D1

Standing Neutral Grip DB Press

3 x 8

D2

TRX Inverted Row

3 x 8

E1

Plate Neck Flexion

3 x 20

E2

DB Farmer Carry

3 x 0:30

F

Diaphragmatic Breathing /w Weights

1 x 2:00

Tuesday
Week 1 Day 3 - Build the Engine

Prep

A

Dynamic Warm Up

1. Arm Circles - small to big (FWD+BKD)- 10 reps each 2. Adductor Ball Squeeze - 30 sec 3. The World's Greatest Stretch - 5 reps each side 4. BJJ Sit Through - 5 reps each side 5. Pogo Jumps - 20 reps

B1

Drop Catch Push Up

2 x 10

B2

Skater Hops

2 x 10

C

Zercher Goodmorning

3 x 8

D1

DB Bench Press

3 x 8

D2

Chin-Up

3 x 5

E1

Plate Neck Flexion

3 x 20

E2

DB Farmer Carry

3 x 0:30

F

Diaphragmatic Breathing /w Weights

1 x 2:00

Thursday
Week 1 Day 5 

A

Tempo Intervals

10 x 0:20 @ 1:00

Combat Dominance