Combat Strong
Alex Barron
Combat SportsWhile most martial arts emphasize technique over strength, being stronger and faster and having a larger gas tank than the other guy never hurts.
Combat strong is an answer to the question of "how do I balance strength and conditioning with my combat sport training?"
This programming is designed to work around your combat sport training sessions. It is a conjugate based system with two days of lifts, two days of optional circuit workouts, and two days of optional cardio. It is designed to be highly adaptable to your trainings schedule. Training 4-6 days a week, focus on the main lifts and use your combat sport sessions for the majority of your conditioning. The main lifts are designed to develop your explosiveness, build maximal strength, increase your strength endurance, and correct common imbalances to reduce injury risk. Exercises are selected so that they should be able to be performed in most commercial gyms.
The goal of Combat Strong is to help you get faster and more dynamic, stronger, and last longer than any opponent you may face. Be they on the mat, in the ring, or in the streets.
A1
Bird Dog w/ Band
3 x 20
A2
Deep Squat to T-Spine Rotation
3 x 3
A3
90/90 Copenhagen
3 x 10
B
Medball Side to Side Slam
5 x 6
C
Back Squat
5 x 5
D1
Goblet Squat Marching
3 x 20
D2
Calf Raise
3 x 50
D3
Tibialis Raise
3 x 50
E
Plank
3 x 0:45
Conditioning
A
Sandbag Circuit #1
4 rounds Sandbag sprint x50m Sandbag overhead throw back to start point
A
Rowing
1 x 5000
A1
Prone Shoulder Circles
3 x 5
A2
Plank W/ Band Row
3 x 10
A3
Half Kneeling T-Spine Rotation
3 x 0:05
B
Box Jump
5 x 3
C
Bench Press
5 x 5
D1
Banded Face Pulls
3 x 20
D2
Bent Over Row
3 x 20
D3
Cable Shoulder Rotation
3 x 20
E
Suitcase Carry
3 x 15
Conditioning
A
Weight Vest Circuit #1
Weight Vest Circuit, 4x rounds Lizard Crawl 5m Push Up x15 Pull up x10 Run x10 min
A
Run
1 x 3
Alex Barron
Alex Barron is a Westside barbell strength and conditioning coach who regularly trains Brazilian Jiu Jitsu. He brings his knowledge and experience as a strength coach to his passion for Combat Sports to help fighters get stronger and faster and take their game to the next level.
Strength and speed alone will not compensate for a lack of technique. However, being stronger and faster will take your technique to a new level and enhance your game.
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Combat Strong
Combat Strong
Combat Strong
