PERFORMANCE PROGRAM
Black Mountain Athletic
Strength & Conditioning, Combat Sports, Jiu Jitsu7 Days a week of programming
Sessions will focus on the following components: Strength, Power, Speed, Endurance, Conditioning & Flexibility/Mobility
The Performance Program is a daily training program designed for combat athletes, hobbyists and humans to reach their peak athletic potential.
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.
A
NON-SLEEP DEEP REST FOLLOW ALONG
For Completion
A
Skipping
1 x 8:00
B1
Hip Airplanes - 4 Ways
2 x 10
B2
KB Arm Bar
2 x 10
B3
Glute Bridges
2 x 15
C1
Back Squat
4 x 6
C2
Single Leg RDL
4 x 8
D1
Close Grip BB Bench Press
4 x 6
D2
1 Arm DB Rows (Knee Supported)
4 x 16
E1
Z Press
20, 15, 10
E2
Diamond Push Ups
20, 15, 10
A
Stretching
A1
Skipping
1 x 8:00
A2
Turkish Get Up
1 x 6
B1
Alternating Plyo Split Squats
2 x 20
B2
Oscilating Jump Squats
2 x 15
B3
Med Ball Chest Slam into Floor
2 x 10
B4
Tennis Ball Drill - short throws
C1
Tuck Jump
5 x 4
C2
Med Ball Chest Slam into Floor
5 x 6
C3
Split Jerk (DB/KB)
5 x 6
C4
Banded Tricep Extensions
5 x 20
C5
Foam Roller Brdiges
A
Run
1 x 10:00
B1
DB reverse lunges
1 x 20
B2
Pronated Body Row
1 x 15
B3
BB Complex
B4
Ring Push Ups
1 x 12
B5
Skipping
1 x 2:00
B6
Turkish Get Up
1 x 1
A
Stretching
A
Running Warm Up
For Completion
B
Run
1 x 33:00
MUSCULAR/CARDIO ENDURANCE CIRCUIT
A
SET A TIMER FOR 40 MINUTES COMPLETE THE FOLLOWING EXERCISES AS A CIRCUIT - CIRCUIT 1 20 MINUTES AND CIRCUIT 2 20 MINUTES - REST 3 MINUTES BETWEEN THEM WORK UP IN WEIGHT EACH TIME YOU DO THE EXERCISES - THIS WILL BE YOUR WARM UP CIRCUIT 1: 20 MINUTES AIR BIKE/ROWER/SKI ERG x 3 mins (nose/nose breathing) FARMERS CARRY x 80m Total (Moderate-Heavy weight) DB GOBLET SQUATS x 12-15 reps DB/KB STANDING PRESS x 12-15 reps CIRCUIT 2: 20 MINUTES AIR BIKE/ROWER/SKI ERG x 3 mins (nose/mouth breathing) KB CROSS DRAG THRUS x 10 Total (5 per side) GORILLA ROWS x 20 Total DB FLOOR PRESS x 12-15
A
Stretching
A
Running Warm Up
B
Running Warm Up
For Completion
C
shuttle sprints
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.
An efficient and evidence based system. Used by amateur to professional combat athletes and hobbyists. No fluff. No B.S
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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."
Shaun Kober
S&C coach to UFC/ONE FC/PFL fighters
Verified Athlete""Rob has been an absolute professional to work with. His dedication to the craft, and his pursuit of knowledge in wanting to provide the best-value, quality service for his clients has been evident in his conduct while at Apollo Camp. On the top of my list to work with at anytime!""
Marcus Scalone
Combat Athlete
Verified Athlete""When I started working with Rob I was sitting just under 100kg. Over the past 12 weeks I am now at a healthy and muscular 83kg! I have seen improvements in my strength, mobility and conditioning. I never feel like I am going to gas out in training or competition. Rob is a great, passionate coach"
When you join a team you’re getting more than programming, you’re joining an online community.
PERFORMANCE PROGRAM
PERFORMANCE PROGRAM
PERFORMANCE PROGRAM
