Combat Sport Powerhouse
Peerless Performance Systems
Combat Sports, Tactical / Military, Jiu Jitsu, Powerlifting, General FitnessAll inclusive programming to take you game to the next level. This also is great for someone looking to increase baseline strength and power, without sacrificing cardio. This is a complete program!
A1
Calf Stretch
2 x 0:10
A2
Quad Stretch
2 x 0:10
A3
90/90 Hip Switch
2 x 5
B
Light Jog
1 x 15:00
C
Hill Sprints
6 x 0:20
D1
Cat Camel
2 x 10
D2
90/90 Breathing
2 x 10
A
Assault Bike
1 x 5:00
B1
Goblet Squat
2 x 10
B2
Box Jump
2 x 10
B3
Contralateral Deadbug
2 x 1:00
C
Front Squat
5, 5, 5, 3, 3, 3
D1
Close Grip Floor Press
6 x 3 @ 6.5
D2
Med Ball Slam
3 x 3
D3
Explosive Band Assisted Push Up
3 x 5
E1
DB Lateral Raise
3 x 0:30
E2
Plate Front Raise
3 x 0:30
F1
Underhand Incline DB Row
3 x 12
F2
Incline DB Row - Elbows High
3 x 15
G1
Bear Pose KB Pull Through
3 x 0:30
G2
Landmine Russian Twist
3 x 0:30
G3
Superman
3 x 0:30
H
Free Hang
2 x 1:00
A
Assault Bike
1 x 5:00
B1
1/2 Turkish Get Up
2 x 6
B2
Med Ball Rotational Throw
2 x 10
B3
Contralateral Deadbug
2 x 1:00
C1
Deadlift
6 x 3
C2
Banded Knee Drive
3 x 5
C3
Ankle Wipers
3 x 0:15
D
Incline Bench Press
5, 5, 5, 3, 3, 3
E
1-Arm DB Row
6 x MAX
F
Bulgarian Split Squat
3 x 10
G
Single Leg RDL
2 x 20
H1
KB Windmill
3 x 0:30
H2
Side Plank Clamshell
3 x 0:30
H3
Assault Bike
3 x 0:30
Conditioning
A
Sweat Con
5 Rounds 60 seconds each station, just as many reps in 60 seconds as possible. After completing each exercise for 60 seconds you’ll rest for 60 seconds then start again. I would pick a challenging but doable weight, no shame in dropping weight. Goblet Squat Box Jumps KB Swing Standing Strict Press Bike Sprint
B
Hammer Curl
3 x 12
C
DB JM Press
3 x 12
D
Seated Incline DB Curls
3 x 12
E
Tricep Pushdown
3 x 12
Terrence Rady
World Champion Strongman, and strength coach
When you join a team you’re getting more than programming, you’re joining an online community.
Combat Sport Powerhouse
Combat Sport Powerhouse
Combat Sport Powerhouse
