Optimal Human Performance

Wrestling, Tactical / Military, Jiu Jitsu, Martial Arts, General Fitness, Law Enforcement, Boxing, Combat Sports, Strength & Conditioning, Plyometrics, Tactical, Functional Training, Multi-sport
Coach
Rodrigo Avila

Training system for Iron Primate MMA.

Features
7 sessions per week
Must use App app to view and log training
Team Training
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Strength
Strong things don't break. Strength is health.
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Mobility
Unlock your mobility and move freely
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Conditioning
Become more efficient and increase your stamina
Equipment
Recommended
Full gym. Modifications available for all exercises. Contact coach for modifications. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-5-2

A

Shin Box Rotations

1 x 50

B

Side Plank

3 x 0:20

C1

Half Kneeling T-Spine Windmill (Open)

3 x 3

C2

Half Kneeling T-Spine Windmill (Closed)

3 x 3

D

NCM Hops

3 x 5

E1

Glute-Ham Raise

4 x 10

E2

Hanging Knee Raise

4 x 25

F1

Deep Squat Rotations

3 x 5

F2

Deep Squat Shoulder Dislocates

3 x 15

G1

Back Squat

10, 6, 6, 3, 3, 2, 2, 1, 1 @ 40, 55, 65, 70, 75, 80, 85, 90, 95 %

G2

Band TKEs

8 x 15

H

KB SL RDL

4 x 10

Monday
2022-5-3

A

Bird Dog Row

3 x 10

B

Supine Shoulder IR/ER

3 x 15

C1

Cable Chest Fly

3 x 2

C2

Straight Arm Pulldown

3 x 20

C3

Tricep Pushdown

3 x 20

D1

Med Ball Slam

3 x 10

D2

Downward Dog to Groiner

3 x 5

E1

Barbell Bench Press

10, 5, 5, 3, 3, 3, 1, 1, 1 @ 45, 62, 62, 76, 78, 80, 84, 89, 93 %

E2

Single Leg Hip Thrust

8 x 10

F1

Suitcase Situps

4 x 20

F2

Lat Pulldown

4 x 10

F3

Table Top Bridge

4 x 5

Tuesday
Cardio/Recovery Day

A1

Dead Bug

3 x 15

A2

TRX Row

3 x 15

A3

Reverse Hyperextension

3 x 20

B

Cardio

1 x 60:00

C

Worlds Greatest Stretch

3 x 10

Wednesday
2022-05-05

A

Bretzel

3 x 5

B1

GHD Hip Extension

3 x 10

B2

Lying Leg Curl

3 x 15

B3

DB Reverse Fly

3 x 20

C

ATG Split Squat

3 x 10

D

Paloff Press

E1

Med Ball Slam

3 x 10

E2

Groiner

3 x 5

F1

Front Squat

4 x 5 @ 50 %

F2

Double Deadbug

4 x 15

G1

Barbell Deadlift

5 x 5 @ 75, 75, 80, 80, 80 %

G2

Continuous Vertical Jumps

5 x 3

H1

Slider Lateral Lunge

4 x 5

H2

Slider Reverse Lunge

4 x 5

Thursday
2022-05-06

A

Kettlebell Armbar

3 x 5

B

Kneeling Groin Rotations

3 x 5

C

Seated External Rotation

3 x 15

D

Lateral Band Walks

3 x 20

E

Standing Cable Wood Choppers

3 x 10

F1

Bear Crawl

3 x 20

F2

GHD Sit-Up

3 x 20

G1

DB Shoulder Press

5 x 10

G2

Bent Over Row

5 x 5

H1

Band Face Pull

20, 20, MAX

H2

DB Bicep Curls

20, 20, MAX

H3

Cable Overhead Tricep Extension

20, 20, MAX

Friday
Cardio/Recovery Day

A1

Dead Bug

3 x 15

A2

TRX Row

3 x 15

A3

Reverse Hyperextension

3 x 20

B

Cardio

1 x 60:00

C

Worlds Greatest Stretch

3 x 10

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Iron Primate MMA
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Iron Primate MMA
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Iron Primate MMA
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