Combat Performance. MD
Tactical, Tactical / Military, Combat Sports, General Fitness, Strength & Conditioning, Martial ArtsThis 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.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
C2
Front Raise Pull Apart
1 x 6
C3
Kettlebell Gunslingers
1 x 5
D
DB Farmer Carry
3 x 0:30
E
Diaphragmatic Breathing /w Weights
1 x 2:00
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
C2
Alternating DB Hammer Curl
1 x 5
C3
Reverse Lunges
1 x 3
D
KB Around the World
3 x 8
E
Diaphragmatic Breathing /w Weights
1 x 2:00
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
C2
Push-Up
1 x 6
C3
Kettlebell Gunslingers
1 x 8
D
Waiter's Walk
3 x 0:30
E
Diaphragmatic Breathing /w Weights
1 x 2:00
