Dominion - Built for Contact. Ruled by Control.

This program is built for the martial archetype.
Not the hobbyist. Not the spectator.

The one who trains because order must be carried in the body.

Strength is forged, not displayed.
Speed is preserved, not sacrificed.

Power is cultivated only when it answers to control.

DOMINION builds force that obeys.
Heavy lifts root the body in structure.
Conditioning tempers the breath under pressure.
Rotation, footwork, and timing remain sovereign.

Muscle is not decoration.

It is armor earned through function.
Fat loss is not chased.
It falls away under discipline.

Every session restores posture.
Every rep reinforces balance.
Every breath trains composure.
This is not physique culture.

This is preparation for movement, contact, and consequence.

No excess.

No softness.

No wasted motion.

Only control.

Only presence.

Only execution.

This program is built for martial artists and those committed to becoming one.

For practitioners developing real strength without sacrificing speed, timing, or movement.
For those who understand that power is only valuable when it can be controlled.

DOMINION builds force that transfers.
Heavy lifts develop structure and authority.
Conditioning sharpens endurance under pressure.
Rotational power, footwork, and coordination remain intact.

Muscle is earned, not chased.
Fat loss is a byproduct of disciplined work.
Every session reinforces balance, posture, and composure.

This is not physique training.
This is preparation for movement, contact, and consequence.

No excess. No fragility.
Only control, presence, and execution.

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Week 6

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Week 9

Week 10

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Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Theme: Align Joints, Tissues, movement patterns.

Warm-Up

Hand Weave Flow

U.A. - Control & Structure

Trap Bar Deadlift

Prowler Push

L.A. - Leg Intelligence

Maintain aerobic capacity, restore joint freedom, and integrate balance + coordination

Low Intensity Conditioning

Mobility Flow

Conditioning + Mobility/Skill

Express upper-body strength through rotation, asymmetry, and grip-to-core linkage without stiffness.

Pull-Up (Neutral Grip, Bodyweight)

Half-Kneeling Single-Arm Landmine Press

Single Arm Row (Dumbbell)

U.B. - Power Expression & Grip

Access hip power and inner-leg control without thickening quads or compressing joints.

Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift

Hamstring Curl

Finisher

LB - Posterior Chain/Adductor

Convert strength into movement confidence and sensitivity, while actively lowering fatigue.

Flow/Skill & Recovery

Allow adaptations to consolidate without adding noise.

Walk

Stretching

Breathing

Rest/Active Recovery

Theme: Owning force without stiffness
Frame strength that can accept pressure without bracing

Bear Hug

U.A. - Tension Authority

Objective:
Teach the body to accept, store, and redirect force without bracing panic.

Bulgarian Split Squat (Dumbbell)

Isometric Romanian Deadlift Hold

Spanish Squat

L.A. - Tension Authority

Teach the nervous system to stay composed while load and breath rise. Outcome: Finish more grounded.

Conditioning + Mobility

Access upper-body power without stiffness and reinforce grip-to-core continuity. 

Theme: Vector projection - Introducing controlled contrast without losing structure.

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