Combat Performance. MD
Combat Sports, Jiu Jitsu, Martial ArtsIntroducing 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.
3 sessions per week
Must use App app to view and log training
Program Training
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
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
A
Tempo Intervals
10 x 0:20 @ 1:00
