Gassed to Ready
Dustin Lebel
Combat Sports, Jiu Jitsu, Martial ArtsHigh level strength and conditioning for combat athletes and enthusiasts 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.
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.
2 strength sessions per week. 2 sprint interval sessions per week. 1 optional extra conditioning and accessory day.
Velocity Block
A
3-5 minute warm up as needed (bike, rower, or general mobility, etc); then 3 Rounds: Seated Repeat Broad Jump x 3 Kickstand Over the Shoulder MB Throw x 3e - use the lightest MB you can find Split Stance Overcoming ISO x 3 seconds per side (just one rep) - just one set here is good ) *rest as needed b/t exercises (~1 min)
B1
Back Squat
1, 3, 3, 3
B2
Weighted Chin Ups
1, 3, 3, 3
C1
Glute-Ham Raise
3 x 6
C2
Close Grip Incline Bench Press
3 x 6
Core/Neck
D
2 Rounds - Bent Over Cable (or Banded) Rotations x 8-12e - Rack Neck Extension x 10-15, controlled and as much ROM as you can tolerate *This is an optional circuit if you have time. Main priority is always going to be your primary lifts. The rack neck extension could be done with a mat against a wall as well.
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 4 sets: 15s all out 30s rest (same as last week)
Velocity Block
A
3-5 minute warm up as needed (bike, rower, general mobility etc); then 3 Rounds: Alternating SL Bound x 3-4 reps/side (can sub a SL seated broad jump x 3/side) MB Shot Put Throw x 3e + Mid Thigh Overcoming ISO x 3 seconds (1 rep) x 1 set (after your 3 rounds) *rest as needed b/t exercises (~1 min)
B1
RDL
1, 3, 3, 3
B2
Bench Press
1, 3, 3, 3
C
FFE Jefferson Split Squat
3 x 6
D
Yates Row (1)
3 x 6
Core/Neck
E
2 Rounds - Smith Machine or Scrap the Rack Side Bend x 8-12e - Plate Loaded Neck Flexion x 10-15 *This is an optional circuit if you have time. Main priority is always going to be your primary lifts.
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 4 sets: 15s all out 30s rest (same again - changes next week)
Circuit
A
3-5 min easy aerobic work; then 2-3 Rounds SL Foam Roller ISO Bridge x :20-40s/side Pogos x 20; rest 30-60s MB Skaters x 10e (hold a 5-10lb plate or medball); rest 30-60s
B
Assault Bike
6 x 2:00
C1
Seated Incline DB Curls
2 x 12
C2
Manual Resistance Rear Delt Fly
2 x 12
D1
Tricep Pushdown
2 x 12
D2
DB Lateral Raise
2 x 12
E1
incline garhammer raise
2 x 12
E2
Copenhagen ISO
2 x 0:40
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
