Combat Performance. MD

Tactical, Tactical / Military, Combat Sports, General Fitness, Strength & Conditioning, Martial Arts
Coach
Combat Performance

This 12-week program, designed with a commitment of 3 days per week, was created to strike the right balance between enhancing athletic performance and maintaining health. We aim to offer a program that efficiently promotes strength and conditioning improvements without the risk of overtraining or encountering diminishing returns.

My approach is a focus on building stress resilience and preventing injuries while also supporting sustainable growth in strength. Through selected exercises, we aim to stimulate the release of the Brain-Derived Neurotrophic Factor (BDNF), a key player in not only fostering physical performance but also in enhancing stress resilience and brain health.

This program is structured around achieving progress through manageable and effective training. It is designed for individuals looking for a straightforward, efficient way to improve their athletic capabilities while prioritizing their overall well-being.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Balanced Athletic Enhancement
By dedicating three days per week to this program, participants can expect to see significant improvements in their athletic abilities while ensuring that their training remains sustainable.
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Building Stress Resilience
The program integrates specific methods designed to strengthen the body’s resilience to physical and mental stress by promoting the release of BDNF, which plays a crucial role in physical performance, stress resilience, and brain health.
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Manageable and Effective Training
This component of the program emphasizes the importance of manageable increments in training intensity and volume, allowing for effective and sustainable growth in strength and conditioning.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 - Aerobic GPP

Prep

A

Bodyweight Circuit

1-2 rounds: 1. Arm Circles - small to big (FWD+BKD)- 10 reps each 2. Bear Crawl Hold to Down Dog - 5 reps 3. Under Switch To Crab Reach - 5 reps each side 4. The World's Greatest Stretch - 5 reps each side 5. Sit Through - 5 reps each side 6. Pogo Jumps - 20 reps

B

Trap Bar Deadlift

3, 3, 1, 1, 1, 1 @ 60, 70, 80, 80, 80, 80 %

C1

Yates Row

1 x 5 @ 10:00

C2

Front Raise Pull Apart

1 x 6 @ 10:00

C3

Kettlebell Gunslingers

1 x 5 @ 10:00

D

DB Farmer Carry

3 x 0:30

E

Diaphragmatic Breathing /w Weights

1 x 2:00

Tuesday
Week 1 Day 3 - Aerobic GPP

Prep

A

Bodyweight Circuit

1-2 rounds: 1. Arm Circles - small to big (FWD+BKD)- 10 reps each 2. Bear Crawl Hold to Down Dog - 5 reps 3. Under Switch To Crab Reach - 5 reps each side 4. The World's Greatest Stretch - 5 reps each side 5. Sit Through - 5 reps each side 6. Pogo Jumps - 20 reps

B

DB Floor Press

3, 3, 1, 1, 1, 1 @ 60, 70, 80, 80, 80, 80 %

C1

Romanian Deadlift (RDL)

1 x 5 @ 10:00

C2

Alternating DB Hammer Curl

1 x 5 @ 10:00

C3

Reverse Lunges

1 x 3 @ 10:00

D

KB Around the World

3 x 8

E

Diaphragmatic Breathing /w Weights

1 x 2:00

Thursday
Week 1 Day 5 - Aerobic GPP

Prep

A

Bodyweight Circuit

1-2 rounds: 1. Arm Circles - small to big (FWD+BKD)- 10 reps each 2. Bear Crawl Hold to Down Dog - 5 reps 3. Under Switch To Crab Reach - 5 reps each side 4. The World's Greatest Stretch - 5 reps each side 5. Sit Through - 5 reps each side 6. Pogo Jumps - 20 reps

B

Zercher Squat

3, 3, 1, 1, 1, 1 @ 60, 70, 80, 80, 80, 80 %

C1

Chin-Up

1 x 3 @ 10:00

C2

Push-Up

1 x 6 @ 10:00

C3

Kettlebell Gunslingers

1 x 8 @ 10:00

D

Waiter's Walk

3 x 0:30

E

Diaphragmatic Breathing /w Weights

1 x 2:00

Minimal Effective Dose