Personal Sambo PHUL+C Program

Purpose: 
Strength, explosiveness, and GPP for Sambo. Based on my experience and what I've learned.

Notes: 
*Double Progression based.
*Deload week 4, reduce volume.
*Reset week 5 slightly heavier than week 1, then build up till week 8, rinse repeat.
*Progress neck training slowly.
*Add isolation as needed. Rotate excercises per block.
*Upper/Lower Warmups mandatory

Lower: 90/90s, glute bridge, ankle mobility
Upper: band pull aparts, arm circles, cuban press

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Week 1

Mobility Work

Sauna

Mobility & Recovery

Double Progression based. 
1) Ploymetric
2) Strength
3) unilateral
4) Weak point
5) Mobility

Broad Jump

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Hip Adductor (Machine)

Lower (Strength)

Superset the neck work.
Double Progression based. 
1) Pull/Push Strength
2) grip/neck
3) Mobility

Pendlay Row

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Farmer's Walk (Weighted)

Neck Curl

Neck Extension

Upper (Pull,Grip, Neck)

Lateral Jump

Lateral Med Ball Slam

SSB Squat

Split Squat (Smith Machine)

Leg Curl

Lower (Dynamic)

Upper but more balanced not just pull and grip focused. Traditional antagonistic split

SS 4&5, 6&7

Lat Pulldown

Bench Press (Barbell)

Powell Raise

Push Up (Weighted)

Hammer Curl (Dumbbell)

Neck Flexion

Upper (Balanced + Arms + Neck)

Sport specific conditioning, Core training and rotational core too.

Sled Drags

Sled Push

Side Plank with Reach Through

Abs Crunch (Machine)

Conditioning and Core

Rest

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