Gassed to Ready
Dustin Lebel
Combat Sports, Jiu Jitsu, Martial ArtsHigh level strength and conditioning for 'everyday grapplers' and lifestyle athletes alike who care about results over entertainment.
Each week you're going to train all of the major qualities that are going to improve your performance without leaving you too fatigued to practice your sport or do all the things that life demands of you.
If you appreciate a logical and practical approach to strength and conditioning that's sustainable over the long haul, Gassed to Ready is exactly what you've been searching for.
Velocity Block
A
3-5 minute warm up as needed (bike, rower, general mobility etc); then 3 Rounds: Seated Box Jump x 3 MB Step + OH Throw x 3 + Mid Thigh Overcoming ISO x 3 seconds (1 rep) x 1 set (after your 3 rounds) *rest as needed b/t exercises (~1 min)
B
RDL
5 x 2
C
Bench Press
5 x 2
D
Hatfield RFESS
3 x 5
E
Chest Supported T-Bar Row
3 x 5
Core/Arms
F
2 Rounds - Side Plank Bridge x 6-10/side - can add load or increase ROM by elevating feet - butcher block triceps extension x 6-10
Bike Sprints
A
On a 20 minute running clock: 10s @ 75% max watts 60s rest until no longer able to hit 75%, then finish remaining time @ steady to high steady state.
Circuit
A
3-5 min easy aerobic work; then 3 Rounds Split Exchange Leaps x 10e Alt Split Jump x 10e
B
Assault Bike
4 x 3:00
C1
SL Hip Flexor Sit Up
3 x 6
C2
Powell raise
3 x 6
D1
Rack Neck Extensions
D2
plate loaded neck flexion
Velocity Block
A
3-5 minute warm up as needed (bike, rower, or general mobility, etc); then 3 Rounds: Lateral Bound x 3e (max distance/side) Rotational MB Slam x 3e + Zercher Overcoming ISO x 3 -5 seconds (just one set) *rest as needed b/t exercises (~1 min)
B
Back Squat
5 x 2
C
Weighted Chin Ups
5 x 2
D
Landmine SL RDL
3 x 5
E
Strict Press
3 x 5
Core/Arms
F
2-3 Rounds - Bent Over Cable (or Banded) Rotations x 5-8 (keep pushing these) - Zottman Curls x 5-8
Bike Sprints
A
*if doing immediately after a strength or skill session, just jump right in. If doing as a stand alone, a 3-5 minute easy spin will suffice as a warm up 12 sets: 6s all out sprint 54s rest
Dustin Lebel
20 years of coaching and martial arts experience. BJJ purple belt. Dad of 2.
This is a program for the 'mature' athlete who trains for results over entertainment. Whether you're a serious hobbyist, or competitive athlete, your time is finite. Stop wasting it and make every session count.
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Gassed to Ready
Gassed to Ready
Gassed to Ready
