Welcome to build the basics 101.
It’s been a long time coming!
I’m extremely excited to be launching a well-rounded S&C program for the combat athlete and hobbyist alike.
Build the basics 101 utilises principles and systems that I use with my clients daily and is a great entry-level platform to start with on your own before transitioning into online coaching.
This is a flexible program that can be implemented in addition to your sport specific training, or used on its own as a complete training program.
This program is ideal for Combat sport Athletes and hobbyists who are looking to enhance athletic performance and want to be well-rounded on the mats.
The purpose of this program is to teach you how to move effectively under load through a diverse range of foundational movement patterns.
You can also expect to address any mobility deficits along the way to help tackle the demands of your sport, making you are more well-rounded robust athlete.
Keep in mind that you do not have to be a combat sport athlete to benefit from this program.
A1
4-Way Banded Neck series
2 x 15
A2
Adductor ball Squeeze
2 x 1 @ 30
A3
Side Plank banded clamshell
2 x 10
A4
Supine Banded Hip flexor iso hold
2 x 1 @ 30
A5
HALF KNEELING PARALLEL MED-BALL THROWS NON-COUNTER MOVEMENT
2 x 8
A6
Airdyne
1 x 2:00
B1
Heels Elevated DB Goblet Squat
10, 10, 8
B2
Chin-Up
3 x 4
C1
Landmine Rdl
3 x 8
C2
3 Point Db Row
3 x 10
D1
Sled Push Calve focus
3 x 30
D2
Ecc Hamstring Slide out
3 x 4
E1
Ab Wheel
3 x 10
E2
Seated DB Zottman Curls
E3
Star Plank
@ 0:30
A1
Cat Camel
3 x 6
A2
HK Banded T spine Rotation
3 x 10
B1
Side Bend On Bench
3 x 8
B2
Prone Swimmers
3 x 5
C1
Sleeper stretch Pails/Rails
1 x 1 @ 2:00
C2
KB Arm bar
3 x 4
D1
Double Arm Active Hang
2 x 1 @ 1:00
D2
Table top
2 x 6
E1
Seated DB External Rotation
3 x 12
E2
4 way Elbow Health
3 x 6
A1
Adductor ball Squeeze
2 x 1 @ 30
A2
Side Plank banded clamshell
2 x 10 @ 10
A3
Standing KB hip Flexor Iso Hold
2 x 1 @ 20
A4
Med Ball Slam Into Shotput
2 x 5
A5
Pogos
2 x 20
A6
Supine chin tuck
2 x 10
B1
BB RDL
6, 6, 5
B2
HK Landmine Press
10, 10, 8
B3
HK KB rotation
3 x 6
C1
DB Split Squat
3 x 10
C2
Single Arm DB flat Bench Press
3 x 10
D1
Short Lever Copenhagen iso
3 x 1 @ 0:45
D2
Hamstring walkout
3 x 4
E1
Landmine Half rotations
2 x 6
E2
Lying db tricep ext
2 x 12
E3
Plate Grab
3 x 20
A1
Standing Hip Cars
3 x 5
A2
Pigeon Pose
2 x 1 @ 1:00
B1
Side Lying Hip Adductor Lift Off
2 x 5
B2
Prone hip Abduction Lift off
3 x 5
B3
Wtd Butterfly Stretch
@ 1:00
C1
Seated L sit reps
3 x 5
C2
Wtd Jefferson Curl
3 x 5
D
Prone Pancake Stretch
3 x 1:00
E1
Standing DB SL Calve raise
3 x 12
E2
Tibilais Raises
3 x 15
I help combat athletes and motivated individuals alike build a competitive edge in life and sport through training.
Build confidence and resilience in your body so you can spend more time doing the things you love.
Get Build The Basics 101BJJ/Grappling Athlete
Verified Athlete"I can't thank Steve enough for all his help with my preparation in the lead up to ADCC trials !"