This is an ongoing series of articles from guest blogger and Strength & Conditioning coach William Wayland of Powering Through. If you have any questions about this post or S & C in general as it relates to MMA and BJJ then please leave a comment below!
Some people like their programs simple and straightforwards, this is understandable especially for beginners, who often desire a no mess no fuss approach to planning workouts. But don’t however get caught in the trap of doing “whatever” – it helps to have a structure to your training. Therefore I give you the Bondarchuk complex.
Named after the Olympian athlete and Russian throwing coach. Dr. Bondarchuk is renowned in throwing circles for being 1972 Olympic and European Champion in the hammer throw as well as a former World Record Holder. He developed the USSR National Team throws program from 1976 to 1992. It’s his coaching the modern strength and conditioning communityknow him for.
The Complex offers straightforwards planning for 2 or 3 day strength and conditioning sessions, excellent for beginners and athletes looking to maintain and build general physical preparation. Works well in 3-4 weeks training blocks before rotating exercises. If we run this complex 2 or 3 days they will be different from each other, Monday might be deadlifts and Wednesday will be Squats for example. Program slots in with the idea of “big to small” in our training, biggest most neurologically demanding exercises are put first in our program.
Warn-up – Prehab, mobilise, foam roll etc
A) Total Body Explosive Movement (Jumps, Bounds, Olympic lifts)
B) Lower Body Movement (Squat, Deadlift, Single leg work)
C1) Upper Body Press (Overhead press, Press-up, Bench press)
C2) Upper Body Pull (Row variation, Pull-up variation)
D) Weak Area
A) Power clean 5 x 3-5 reps
B)Reverse Lunges 4 x 8-12 reps
C1) Overhead Press 4-5 x 6-12 reps
C2) Bent over row 4-5 x 6-12 reps
D) Band pull aparts/Band no moneys 3 x 8-12reps
Finish 3 x sprints
The whole workout should not take more than an hour. It works brilliantly well for small groups of athletes. Not set in stone however, the program is flexible and allows you to modify it depending on your needs. Always push for progressive overload, add a little more weight week to week cycle to cycle and really targeting exercises you need to get better at. Give it a try!