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Build The Basics 101

PRIMAL STRENGTH & CONDITIONING

Boxing, Wrestling, Combat Sports, General Fitness, First Responders, Tactical / Military
Coach
Steven Sahyoun

Welcome to BTB 101!

A complete training program that ticks all the boxes to get you moving in the right direction.

This program is founded on 15 years of my knowledge and experience with physical preparation, as well as having a successful career in the fitness industry.`

In this 6-week program, you will be acquainted with fundamental principles of resistance training, plyometrics, and mobility, with the aim of enhancing your general physical attributes for both daily life and athletic endeavours.

BTB 101 is a flexible plan that requires a total of 4 training days throughout the week, and can be carried out at your own discretion.

Two days are dedicated to resistance training, which covers the entire body within a week. The goal is to develop basic qualities like strength through length, power, and resilience.

The next two days are designed to improve the way you move, with a big focus on restoring and increasing relative ranges of motion.

$99
Get Build The Basics 101
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Build Strength, Resilience & Athleticism
As a participant, you can expect to build a strong foundation of strength and power through a wide range of fundamental movement patterns. The goal is to improve your athletic performance to support the demands of everyday life and sports.
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Enhance Mobility
Combat sports can be brutal on the body, and you are expected to produce force in vulnerable positions that require a great deal of mobility and flexibility. This program will ensure that your mobility is adequately covered each week, ensuring that you are moving and performing better.
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Flexible Training Program
BTB 101 is a flexible program that can be used with your sport, or performed on its own as a complete program. No more thinking or guessing, you simply have to show up and put in the work.
Features
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Programming 4 days per week
We will cover the full body in the gym over two days within the week, along with two days of direct mobility work to tackle the demands of your sport.
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Exercise Video Demonstrations
Exercise descriptions and demonstrations.
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Detailed, expert instruction
Exercise instructions on execution, tempo and RPE. Feedback will be provided based on your needs and any questions you may have.
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Delivered through TrainHeroic
Excel spreadsheets are ancient history. Build the basics 101 has been designed and delivered through train heroic for a better coaching experience.
Equipment
Required
BB // KB // DB // Sled // Air bike // Med ball // Pull-up bar // Squat Racks // Bench // Boxes
Recommended
Bands // Yoga Blocks
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Sample Week
Week 1 of 6-week program
Sunday
Build The Basics 101

A

Airdyne

1 x 2:00

B1

Adductor ball Squeeze

2 x 1 @ 30

B2

Supine Banded Hip flexor iso hold

2 x 1 @ 30

C1

Deep Tier Squat Jumps

3 x 10

C2

Stationary Pogo

3 x 20

C3

HALF KNEELING PARALLEL MED-BALL THROWS NON-COUNTER MOVEMENT

3 x 8

D1

Heels Elevated DB Goblet Squat

10, 10, 8

D2

Chin-Up

3 x 4

E1

Landmine Rdl

3 x 8

E2

3 Point Db Row

3 x 10

F1

Sled Push Calve focus

3 x 30

F2

Ecc Hamstring Slide out

3 x 4

G1

Ab Wheel

3 x 10

G2

Seated DB Zottman Curls

3 x 12

G3

Star Plank

3 x 0:30

H

4-Way Banded Neck series

3 x 15

Monday
Spine/Shoulder Mobility

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

Tuesday
Rest day
Wednesday
Build The Basics 101

A

Airdyne

1 x 3:00

B1

Adductor ball Squeeze

2 x 1 @ 30

B2

Standing KB hip Flexor Iso Hold

2 x 1 @ 20

C1

Deep Tier Squat Jumps

3 x 10

C2

Stationary Pogo

3 x 20

C3

Med Ball Slam Into Shotput

3 x 5

D1

BB RDL

6, 6, 5

D2

HK Landmine Press

10, 10, 8

D3

HK KB rotation

3 x 6

E1

DB Split Squat

3 x 10

E2

Single Arm DB flat Bench Press

3 x 10

F1

Landmine Half rotations

3 x 6

F2

Pinch Plate Carry

3 x 0:30

F3

Lying db tricep ext

3 x 12

G1

Short Lever Copenhagen iso

3 x 1 @ 0:45

G2

Hamstring walkout

3 x 4

G3

Supine chin tuck

3 x 6

Thursday
Lower Body Mobility

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

Friday
Rest day
Saturday
Rest day
Coach
More from PRIMAL STRENGTH & CONDITIONING
coach-avatar Steven Sahyoun

I help combat athletes and motivated individuals alike build a competitive edge in life and sport through training.

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Choose To Be Better

Build confidence and resilience in your body so you can spend more time doing the things you love.

Get Build The Basics 101
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FAQs
Can I do this program in conjunction with my combat sport commitments?
Yes absolutely this program is a great addition into your weekly schedule, and can also be performed on its own if you are not training in combat sports.
Do you have to be a combat sport athlete to do this program?
No not at all, this program will provide value to the hobbyist or anyone looking to build basic strength and enhance over all mobility to tackle the demands of life.
Do I need access to a gym?
Yes especially if you want to get the most out of this program access to a gym is required. Preferably a gym that is fitted out with the basics like a CF setup.
What does the program consist of?
The program runs for 6 weeks and will cover two days of S&C training performed in a gym and two days a week of direct mobility work that can be done pretty much anywhere. The program will progress weekly in intensity and fortnightly with exercise selection.
What if I have a question?
The train heroic platform comes with an in-built chat for you to shoot over any questions that you may have with your training. This can be questions in regards to form and exercise modifications to work around injuries or niggles.
Is this online coaching?
No this is not an online coaching service. However if you would like to find out more about online coaching feel free to shoot me over an email too steve@psccoaching.com.au
How long do I get access to the program for?
You will have access to the program for 1 year.
Who is this training for?
Any athlete or highly motivated individual can benefit from this program. This is a intermediate level program suitable for anyone with 1-2 years experience in the gym.
The Proof
verified-athlete-avatar Izaak Michell

BJJ/Grappling Athlete

Verified Athlete

"I can't thank Steve enough for all his help with my preparation in the lead up to ADCC trials !"

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