PERFORMANCE PROGRAM

Black Mountain Athletic

Strength & Conditioning, Combat Sports, Jiu Jitsu
Coach
Rob Allardice

7 Days a week of programming

20-70 minute sessions

Sessions will focus on the following components: Strength, Cardio & Flexibility/Mobility

EFFICIENTLY BUILDING WORK CAPACITY, STRENGTH AND POWER. UNLOCK YOUR PEAK PERFORMANCE.

The Performance Program is a daily training program designed for humans to reach their peak athletic performance.

If you get excited about dominating in your sport or just being an athletic human who can do athletic things then this is the program for you. My approach to programming that delivers results in strength and conditioning will leave you wondering why you have wasted your time training any other way.

This is not your ordinary cookie cutter program. There will be a trend throughout the program that will build on your foundation of strength. With mobility and recovery days throughout the week you will never miss training due to being stiff and sore too.

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STRENGTH
You will be crushing your previous best strength lifts in no time. We work on building relative strength - for your sport or for life
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Become a conditoning machine
Develop your conditioning to give you the ability to handle large workloads in the gym, sport or in life with minimal stress, and assist your body to recover faster.
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Be an asset, not a liability
Be able to rely on your body at anytime. We will build strength, conditioning, power, speed and resilience. Don't be a liability to yourself, in your sport on in life.
Features
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Programming 7 days per week
Daily strength, conditioning, or recovery workouts that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
An experienced coach who has time to provide instruction and help you achieve your goals.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Squat Rack // Dumbbells // Pull Up Bar // Kettlebells // Air Bike, Rower, Stationary Bike or similar // Skipping Rope
Recommended
Gymnastic Rings // Sandbag // Weight Vest // Bench // Plyometric Box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ALPHA BLOCK 4

A

NON-SLEEP DEEP REST FOLLOW ALONG

1 x 10:00

Sunday
ALPHA BLOCK 3

A

Daily Stretches

Monday
ALPHA BLOCK 5

A1

Assault Bike

1 x 5:00

A2

Alternating Plyometric Split Squat

3 x 20

B

Zercher Squats

3 x 8

C1

DB RDL

3 x 8

C2

RFE Split Squat

3 x 16

D1

Hammer Curls

2 x 8

D2

Supine DB Tricep Press

2 x 8

Tuesday
ALPHA BLOCK 5

A

Assault Bike

8 x 2:00

B

Assault Bike

1 x 5:00

Wednesday
ALPHA BLOCK 5

A1

Assault Bike

1 x 7:00

A2

Glute Bridges A

3 x 10

B

Trap Bar Deadlift (BMA)

3 x 8

C1

DB Lateral Lunge

3 x 16

C2

chin up

3 x 8

D1

DB Floor Press

3 x 8

D2

Rear Delt Flys

3 x 8

Thursday
ALPHA BLOCK 5

A

Daily Stretches

Friday
ALPHA BLOCK 5

A

Assault Bike

7 x 0:12

B

Assault Bike

1 x 10:00

Saturday
ALPHA BLOCK 5

A1

Assault Bike

1 x 7:00

A2

Push Ups

2 x 20

A3

T-Spine Wall Contours

2 x 10

B

Bench Press

3 x 8

C1

Goblet Squat

3 x 8

C2

KB Swing 2

3 x 8

D1

Forearm Arm Curls Behind

2 x 20

D2

Plate Pinch Carries

2 x 0:30

D3

Plank Shoulder Taps

2 x 25

Coach
coach-avatar Rob Allardice

As a coach Rob's passion is working with a diverse range of combat sport athletes, from those seeking a more active life through martial arts to those wanting to improve their performance as professional combat sport athletes. Rob is an accredited Strength and Conditioning coach with ASCA and a qualified Personal Trainer with competitive experience in BJJ, Muay Thai and Olympic Weightlifting.

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What are you waiting for?

Brace yourself for exhilarating workouts that will push you to your limits, but don't worry, you'll soon find yourself addicted to the rush!

Start My 7-Day Free Trial
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FAQs
There are multiple cycles, should I start from the beginning?
No. Jump into the current cycle. The programming is designed to accommodate that.
I don't have access to much equipment. What should I do?
Hit up the community feed for substitution recommendations. Your coaches and community are there for you
Is there a contract?
Your subscription is month to month, and you can change it at any time.
Where can I find answers to questions you haven't listed here?
Jump on the community feed and ask any and all questions about the program and how you should best proceed.
The Proof
verified-athlete-avatar Pete Bellas

BJJ Practitioner and Athlete

Verified Athlete

"I really enjoy the programming. It has me feeling stronger and a lot fitter than I have ever been on other programs out there. Highly recommend Rob as a coach."

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PERFORMANCE PROGRAM
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