Combat - Advanced  
  Program for Combat Conditioning
  Trainer : Maureen Jeanson
Introduction
The program was created as a whole body combat specific workout. Use this workout as your cardio and or your fat burning and conditioning routine.

Warm Up
The warm up should last for between 10 and 15 minutes and should be gradual. It should include cardiovascular training and the dynamic stretches.

Cardio Program
Activity Intensity Duration Comments
Any Dynamic Activity Enough to gradually increase HR 10-15 minutes  

  Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Calf - Bent Knee Against Wall With Rotation, Functional Flexibility N/A 10-20   N/A N/A N/A
Functional Straight Leg w/Rotation Flexibility N/A 10-20   N/A N/A N/A
Chest - Functional Flexibility N/A 10-20   N/A N/A N/A
Lunge - Functional Lateral Flexibility N/A 10-20   N/A N/A N/A
Hamstring - Straight Leg Internal Rotation Functional Flexibility N/A 10-20   N/A N/A N/A
1 Leg Track Leg Swing Flexibility N/A 10-20   N/A N/A N/A
Buttkickers Flexibility N/A 10-20   N/A N/A N/A
Rotator Cuff - Functional Standing Flexibility N/A 10-20   N/A N/A N/A
1 Arm Snatch Exercise 3 10 N/A   FAST circuit style
1 Arm Bent Over Load to Upper Cut Exercise 3 10 N/A   FAST circuit style
Lunge to 2 Arm DB Press (1 Arm) Exercise 3 10 N/A   FAST circuit style
Posterior Raise - Bent over Load to Unload Exercise 3 10 N/A   FAST circuit style
Push Press - 2 Arm (Staggered 1 Arm) Exercise 3 10 N/A   FAST circuit style
Shoulder Press - Alt. Integrated Multiplane (1 Leg) Exercise 3 10 N/A   FAST circuit style
               

Cool Down
The cool down should last for between 10 and 15 minutes and should be gradual. Use the dynamic stretches at this point.
CALF - BENT KNEE AGAINST WALL WITH ROTATION, FUNCTIONAL
Reps : 10-20  Duration :  
Preparation :
 
  • Stand near a wall.
  • Flex one leg at the hip and the knee.  Use your upper body to lean against the wall.
  • Your back leg should be positioned straight ahead with a 30 degree bent at the knee.
Movement :
  • Draw you belly button inward your spine.
  • Slowly move through hips creating controlled supination and pronation through the ankle.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.


 
FUNCTIONAL STRAIGHT LEG W/ROTATION
Reps : 10-20  Duration :  
Preparation :
 
  • Stand near the wall or a sturdy object.
  • Flex one leg at the hip and the knee and use your upper body to lean against the wall for support.
  • Your back leg should be straight at the knee, facing forward.
Movement :
  • Draw your belly button in toward your spine.
  • Keep rear foot on the ground, with the opposite hip and knee flexed.
  • Slowly move through your hips, creating pronation and supination at the ankle.
  • Take the body/joint through full ROM using controlled momentum/movement for one set of five to 10 reps.


 
CHEST - FUNCTIONAL
Reps : 10-20  Duration :  
Preparation :
 
  • Stand "tall" with abs "drawn in" and glutes contracted.
  • Begin with arms straight out to the side (abducted).
Movement :
  • Exhale as the shoulders are externally rotated (palms up), and the shoulder blades are retracted.
  • DO NOT ALLOW INCREASED LORDOSIS AND/OR CERVICAL PROTRACTION TO OCCUR.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.


 
LUNGE - FUNCTIONAL LATERAL
Reps : 10-20  Duration :  
Preparation :
 
  • Stand in proper alignment with hands on the hips and feet straight ahead.
Movement :
  • Lunge sideways landing softly on the heel of the lunge foot.
  • Upon landing make sure that your foot is pointing straight ahead and your knee is directly over 2nd and 3rd toe.
  • The lunge knee should at 90 degrees (if there is no compensations) and the stationary leg should be straight (knee slightly bent) with the foot pointing straight ahead.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.


 
HAMSTRING - STRAIGHT LEG INTERNAL ROTATION FUNCTIONAL
Reps : 10-20  Duration :  
Preparation :
 
  • Stand with knees unlocked.
  • Hands on hips (this helps give feedback to know if pelvis is moving).
Movement :
  • Draw belly button in.
  • Stand on one leg.
  • Let other leg extend forward to hip level and straigten out.
  • Pull leg back and let knee bend so heal hits glute.
  • MAKE SURE PELVIS REMAINS STABLE, ONLY LEG SHOULD BE MOVING.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.


 
1 LEG TRACK LEG SWING
Reps : 10-20  Duration :  
Preparation :
 
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Movement :
  • This dynamic movement pattern involves using a wall for support, and taking the leg through an active run pattern
  • Start by leaning hands against the wall, hands at shoulder height, arms straight, and body straight (as shown)
  • Ensure that the body is leaning at about 30°
  • Bring one leg up in triple flexion (at the foot, knee, and hip) – as shown
  • Quickly accelerate the leg into triple extension (at the foot, knee, and hip), briefly brushing the forefoot on the ground as it passes the planted foot
  • At a moderate speed, bring the leg back to triple flexion and repeat

BUTTKICKERS
Reps : 10-20  Duration :  
Preparation :
 
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • Maintain a 'tall' body line, with NEUTRAL spine angles and belly button drawn in.
  • With a "running on the spot" action, kick the heels to the butt with flexion at the knee and ankle (as shown).
  • AVOID extension at the hip joint and lower back.
  • Land on the toes and avoid pronation at the subtalar (ankle) joint.


 
ROTATOR CUFF - FUNCTIONAL STANDING
Reps : 10-20  Duration :  
Preparation :
 
  • Stand "tall" with abs drawn in and glutes tight.
  • Begin with arms abducted and elbows flexed, such as in a bench press.
Movement :
  • Slowly externally rotate until first resistance barrier
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps. .


 
1 ARM SNATCH
Reps : 10  Sets : 3  Intensity : FAST 
Tempo :   Rest : circuit style 
Preparation :
 
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement involves an explosive deadlift to a upright row to a shrug
  • Begin with a very light weight as technique is crucial (approx. 10% of deadlift weight)
  • Grip the bar slightly wider than shoulder width (a ‘hook’ grip may be used) and point the elbows away from each other
  • This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)
  • Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)
  • Stand with your feet slightly wider than shoulder width, toes pointed out slightly, looking toward the horizon (this ensures that the back remains flat)
  • Start with the dumbbell hanging towards the ground, between the legs – at the bottom of the deadlift - as shown (for description of deadlift – see ‘deadlift’ in exercise library)
  • Keeping the gaze towards the horizon, the intent is to drive the head straig

1 ARM BENT OVER LOAD TO UPPER CUT
Reps : 10  Sets : 3  Intensity : FAST 
Tempo :   Rest : circuit style 
Preparation :
 
  • Ensure that the client / athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement combines a 1 arm deadlift motion with an upper cut action
  • Start in a standing position, a dumbbell in one hand
  • Choose a very light weight as momentum can cause abnormal movement pattern and excessive fatigue
  • Perform a deadlift action (for description see ‘deadlift’ in exercise library) and allow the arm to swing away from the body (as shown)
  • Simultaneously stand from the deadlift (see ‘deadlift’ in exercise library) and perform a cross body upper cut action with the weighted arm
  • Allow the body to rotate as you pivot on the trail leg’s forefoot
  • Reverse the action by squaring up the body and hinging at the hips (as shown)
  • TRAINERS: watch for rounding of the spine, excessive rotation of the lumbar spine, and uncontrolled eccentric control. These may be indications of too much weight or that this exercise is too advanced.


 
LUNGE TO 2 ARM DB PRESS (1 ARM)
Reps : 10  Sets : 3  Intensity : FAST 
Tempo :   Rest : circuit style 
Preparation :
 
  • Begin with both feet shoulder width apart and 2 dumbbells in hands at chest level (palms facing body).
Movement :
  • Lunge forward landing on the heel of lunge foot and then come to a stabilized position with front foot pointing straight ahead and knee directly over your 2nd & 3rd toe.
  • Both knees should now be bent 90°, front foot should be flat on the ground, and back foot should have the heel lifted off the ground.  
  • From this position drive off of front foot (heel first) and back into a standing position.
  • In this stable position, press the dumbbells overhead until arms are fully extended. 
  • Lower weight back to chest and repeat.
Progression Considerations :
  • Lunge forward landing on the heel of lunge foot and then come to a stabilized position with front foot pointing straight ahead and knee directly over your 2nd & 3rd toe.
  • Both knees should now be bent 90°, front foot should be flat on the ground, and back foot should have the heel lifted off the ground.  
  • From this position drive off of front foot (heel first) and back into a standing position.
  • In this stable position, press the dumbbell overhead until 1 arm is fully extended. 
  • Lower weight back to chest and repeat.
  • When repetitions are completed swap arms.


 
POSTERIOR RAISE - BENT OVER LOAD TO UNLOAD
Reps : 10  Sets : 3  Intensity : FAST 
Tempo :   Rest : circuit style 
Preparation :
 
  • Ensure that the client / athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement combines a deadlift motion with a swinging posterior shoulder fly
  • Choose a light dumbbell to start (30% of normal posterior raise is suggested)
  • Start from a standing position and perform a 1 arm deadlift (for description – see ‘deadlift’ in the exercise library)
  • As the trunk is flexing forward, allow the dumbbell to swing across the body to ‘load’ (as shown)
  • Unload the exercise by performing posterior raise in the bend trunk position
  • Use the arm momentum to follow through as you stand from the deadlift (as shown)
  • As the arm swings back towards the body, initiate the deadlift once more
  • REMEMBER – this exercise should flow – pay close attention to the accompanying video for illustration
  • TRAINERS: ensure that the client or athlete is proficient at the deadlift motion. Excessive kyphosis, locking the knees, or low back pain may indicate that the load is too heavy and /


 
PUSH PRESS - 2 ARM (STAGGERED 1 ARM)
Reps : 10  Sets : 3  Intensity : FAST 
Tempo :   Rest : circuit style 
Preparation :
 
  • Begin with feet shoulder width apart, feet pointing straight ahead.
  • Start with dumbbells at shoulder level, palms facing forward.
  • Have a adequate drawing in and pelvic floor activation.
Movement :
  • Perform a squat movement as deep as you can with no compensations, avoid letting the weight drop anterior to your base of support.
  • Squat up to starting position and perform a shoulder press.
  • Lower the weight slowly.
  • Other Progressions:
    Inertia progression: Dumbbell, to cables, to tubing.
    Stable to Unstable: Ground to Airex pad, to ½ foam roller.
Progression Considerations :
  • Perform a lunge movement as deep as you can with no compensations and keeping the bulk of your weight in the forward leg.
  • Perform a shoulder press with 1 arm.
  • Lower the weight slowly.
  • Other Progressions:
    Inertia progression: Dumbbell, to cables, to tubing.
    Stable to Unstable: Ground to Airex pad, to ½ foam roller.


 
SHOULDER PRESS - ALT. INTEGRATED MULTIPLANE (1 LEG)
Reps : 10  Sets : 3  Intensity : FAST 
Tempo :   Rest : circuit style 
Preparation :
 
  • Stand tall with the visual gaze straight ahead towards the horizon, the knee slightly bent (to about 20°), toe pointing straight ahead, and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
     
Movement :
  • This movement involves an alternating shoulder press - straight up, to the side, behind the head, and in front of the head
  • Start with light weight (30% of normal standing shoulder press is recommended)
  • The first movement is 1 repetition of an alternating shoulder press straight up to the ceiling (for description see - 'standing shoulder press' in the exercise library)
  • Once both arms return to the shoulder, perform 1 repetition of an alternating shoulder press off to each side (as shown)
  • Follow this by 1 repetition of an alternating shoulder press SLIGHTLY behind the head and then SLIGHTLY in front of the head
  • This completes one full cycle of this exercise
  • Perform the desired amount of cycles
  • Pay close attention to the video link to observe the flow of this motion
  • TRAINERS: ensure that the knees stay slightly bent during this movement. If you notice an excessive arch in the lumbar curve (especially during the press behind
Progression Considerations :
  • This movement involves an alternating shoulder press - straight up, to the side, behind the head, and in front of the head on 1 leg
  • Follow the same instructions as the 2 leg version
  • Perform desired reps on 1 leg and then switch legs
  • TRAINERS: ensure that the knee stay slightly bent during this movement. If you notice an excessive arch in the lumbar curve (especially during the press behind the head) this may be an indication of weakness in the core and this exercise should be avoided.


 
 
 
 
 
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