Patience Athletics
Strength & Conditioning, Multi-sport, Combat SportsThis will be for those who are in combat sports such as wrestling, mma/jiu jitsu and can be very affective for any people in martial arts.
Features2 sessions per week
Must use App app to view and log training
Program Training
T.G.W/Mobility
A
For 2 Minutes Perform Typical General Warmup to prepare joints and body for activities. These movements include - Wrist Clocks, Elbow Circles, Arm Circles, Trunk Twists, Knee/Hip Circles x 10 or so reps. Supine Piriformis Stretch - Support your back against the floor and allow the weight of your rotated leg to stretch hips. (2 x 30-60 seconds) Lunge Stretch - Focus on squeezing glute and keeping an upright torso. (2 x 30-60 seconds each leg)
B
Barbell Split Squat
3 x 6
C
Z-Press
3 x 8
D
Single Leg RDL on Bench
3 x 10
Muscular Development
E
Perform 2+ Rounds of the following Movements done in circuit form. a. DB Overhead Carries x 30 seconds or 100 feet b. Standing Tea Pots x 10/10r c. Pull-ups x 6-10 reps Or 8-12 reps banded or modified
T.G.W/Mobility
A
For 2 Minutes Perform Typical General Warmup to prepare joints and body for activities. These movements include - Wrist Clocks, Elbow Circles, Arm Circles, Trunk Twists, Knee/Hip Circles x 10 or so reps. Pancake Middle Split - Spend 60-90 seconds holding a single stretch without any bouncing movements Bretzel Stretch - If this stretch is too intense, focus on the rotation and don't worry if you can't hold on to leg. (2 x 30-60 seconds each side)
B
Floor Press
3 x 6
C
Barbell Step Up
3 x 8
D
Meadow Rows
3 x 10
Muscular Development
E
Perform 3 Rounds of the following Movements done in circuit form. a. K.O.T Split Squat x 10/10 b. Seated Good Morning x 12r c. DB Farmers Carries x 30seconds or 100 feet
