Hon. Major Deepak Rao 's Org UCCA for CQB Close Quarter Battle Commando Training for Indian Forces

Resistance Training for Combat arts
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Here we outline a Weight training workout for the committed martial artist or CQB soldier

WEIGHT TRAINING BASIC WORKOUT

 

ONE PART A DAY - SPLIT ROUTINE

 

CHEST

Bench Press = 10-12 x 3 Sets                    

Bench Flyes  = 10-12 x 3 Sets                   

Supine Overhead 1 db Rowing= 10-12 x 3 Sets

Inclined Chair Bench Press Wide= 10-12 x 3 Sets

Dips on Dip Stand= 10-12 x 3 Sets

 

BACK

Chin Ups with weight = 6-8 x 3 sets

Bent over One arn rowing = 16 Rt +16 Lt  x 3 sets

 

ARMS

Bicep Curls = 12-16 x 3 sets

Bicep turning Curls = 8-10 x 3 sets

Hammer curls = 12-14 x 2 sets

Reverse curls = 12-14 x 2 sets

1 db behind neck Tricep Extensions = 16-20 x 3 sets

2 db tricep extensions with light db = 12-14x 3 sets

tricep reverse dips [stool & chair ]  = 8-10 x 2-3 sets

 

SHOULDER

Front press = 14-16 x 3 sets

Back press = 14-16 x 2 sets

Upright rowing = 12-14 x 3 sets

Front raise with small dumbbell = 10-12 x 3 sets

Side raise with small dumbbell = 10-12 x 3 sets

Shrugs = 20 x 3 sets

 

LOWER LIMBS

Free Full squats = 10-12 x 4-5 sets

Half narrow squats = 12-14 x 3 sets

Half wide squats = 12-14 x 3 sets

Dead lifts = 10-12 x 3 sets

Right & left lunges = 10-12 x 2 sets

 

ABS AND SPINE

 

Upper Abs Crunches - 10-12 X 3 Sets

i.e     head & shoulder raises with bent knees      

Lower abs Bent knee Leg & hip raises = 6-8  slowly x 3 sets

Upper Spine Extensions = 26-20 x 3 sets

Lower spine leg raises = 16-20 x 3 sets

 

FOR THE MORE HUNGRY SOLDIER, I HV OUTLINED MORE PROFESSIONAL WORKOUTS!

 

WEIGHT TRG MASS WORKOUT-BASIC

 

Wherever Not specified = 16 to 5 x 5 sets                   

PYRAMIDS = all exercises

Warm up set of unlimited reps

Set 1 = light wt x 16 reps

Set 2 = Medium wt x 12 reps

Set 3 = Heavy wt x 8 reps

Set 4 = very heavy wt x 4 reps = failure at 4 reps

Set 5 = medium wt x 10 reps

 

CHEST

 

Bench Press =

Bench Flyes  =                   

Supine Overhead 1 db staight arm Rowing=

Inclined  Bench Press Wide=

Declined Bench Press Wide=

Inclined  Bench Press Flyes=

Dips on Dip Stand= 12-16 x 5 sets

 

BACK

 

Chin Ups with support = 10-12 x 5 sets

Bent over One arm rowing = 

Horizontal Pulley=

Lat Pulley - Wide grip -behind the neck pulldowns=

Lat Pulley -Narrow grip-front of  the neck pulldowns=

Overhead Bench Bent arm Barbell Rowing=

T bar rowing =

 

ARMS

 

Bicep Curls =

Bicep turning Curls =

Hammer curls =

Reverse curls =

Preacher curls =

Supine Bench Barbell Tricep Extensions=

2 db Tricep Extensions =

Parallel bar tricep Straight body  dips   = 22-16x 3 sets

Narrow grip bench press =

 

SHOULDER

 

Front press =

Back press =

Front raise  =

Side raise  =

Upright rowing =

Barbell Shrugs =

 

LOWER LIMBS

 

Free Full squats = 20 x 5 sets

Half narrow squats =

Half wide squats = 

Leg extensions=

Leg Curls=

Leg Press =

Dead lifts =

Heavy weight Calf Raises in 3 angles = 50 -100 x 5-10  sets

 

ABS AND SPINE

 

Upper abs Crunches = 20 slowly x 3 sets

i.e     head & shoulder raises with bent knees        

Lower abs Bent knee Leg & hip raises = 20 slowly x 3 sets

Upper Spine Extensions = 50x 3 sets

Lower spine leg raises = 20 x 3 sets

Alternate Hand, head & Other Leg raise slowly = 20 x 3 sets

 

SCHEDULE CAN BE AS PER REQUIREMENT

 

ONE PART ONCE OR TWICE WEEKLY IS DESIRABLE

 

WEIGHT TRG DEFINITION WORKOUT-BASIC

 

 

CHEST

 

Bench Press = 12-16 x 3 Sets                   

Bench Flyes  = 12-16 x 3 Sets                   

Supine Overhead 1 db staight arm Rowing= 12-16 x 3 Sets

Inclined  Bench Press Wide= 12-16 x 3 Sets

Declined Bench Press Wide= 12-16 x 3 Sets

Inclined  Bench Press Flyes= 12-16 x 3 Sets

Dips on Dip Stand= 10-20 x 3-5 Sets

 

BACK

 

Chin Ups with support = 10-16 x 3-5 sets

Bent over One arm rowing = 16 Rt +16 Lt  x 3 sets

Horizontal Pulley= 16-20 x 3 –5 sets

Lat Pulley - Wide grip -behind the neck pulldowns= 16-20 x 3 sets

Lat Pulley -Narrow grip-front of  the neck pulldowns=16-20 x 3 sets

Supine Overhead Bent arm Barbell Rowing= 12-16 x 3 Sets

One arm Cable pulley  pulldowns= 16-20 x 3 sets

T bar rowing = 12-16 x 3 sets

 

ARMS

 

Bicep Curls = 12-16 x 3 sets

Bicep turning Curls = 8-10 x 3 sets

Hammer curls = 12-14 x 3 sets

Reverse curls = 12-14 x 3 sets

Preacher curls = 12-16 x 3 sets

Concentration curls = 12-16 x3 sets

Wrist curls = unlimited x 3 sets

Reverse Wrist curls = unlimited x 3 sets

Supine Bench Barbell Tricep Extensions= 12-16 x 3 –5 sets

2 db Tricep Extensions = 16-20 x 3 sets

1 db tricep extensions  = 12-14x 3 sets

Parallel bar tricep Straight body  dips   = 10-20 x 3-5 sets

One arm tricep kickbacks = 16-20 x 3-5 sets

W bar tricep extensions = 12-16 x 3-5 sets

Narrow grip bench press = 12-16 x 3 sets

 

 SHOULDER

 

Front press = 14-16 x 5 sets

Back press = 14-16 x 5 sets

Front raise  = 12-16 x 3 sets

Side raise  = 12-16 x 3 sets

Bent over side raises = 12-16 x 3 sets

Side Cable lifts = 16-20 x 3 sets

Alternate dumbbell 45 degree front raise = 12-16 x 3 sets

Upright rowing = 12-14 x 3-5  sets

Barbell Shrugs = 20 x 5 sets

Db shrugs = 18-22x 3 sets

 

LOWER LIMBS

 

Free Full squats = 10-20 x 5-10 sets

Half narrow squats = 16-20 x 3-5 sets

Half wide squats = 16-20 x 3-5 sets

Leg extensions= 16-20 x 3-5 sets

Leg Curls= 16-20 x 3-5 sets

Right & left lunges = 12-16 x 2 sets

Inner Thigh Press = 16-20 x 3 sets

Outer  Thigh Press = 16-20 x 3 sets

Leg Press 16-20 X 5 sets

Dead lifts = 10-12 x 3 sets

Glute – Butt Squeezes = 100 x 3 sets

Heavy weight Calf Raises in 3 angles = 50 -100 x 5-10  sets

Donkey raises = 50-100 x 5-10 sets

 

ABS AND SPINE

 

Upper abs Crunches = 20-50 slowly x 3-5 sets

i.e     head & shoulder raises with bent knees        

Lower abs Bent knee Leg & hip raises = 20-30 slowly x 3 sets

Upper Spine Extensions = 50-100 x 5 sets

Lower spine leg raises = 20 x 5 sets

Alternate Hand, head & Other Leg raise slowly = 20-50 x 5 sets

 

Good Mornings = 50 x 3 sets

Bench spinal extensions = 16-20 x 3-5 sets

Dead lifts = 16-20 x 3-5 sets

Suspended bench Ab curls =  20 x 3-5 sets

Parallel bar bent knee leg raises = 16-20 x 3-5 sets

 

SCHEDULE CAN BE AS PER REQUIREMENT

 

THREE SPLIT ROUTINE SI PREFERABLE WITH EACH PART ONCE OR TWICE WEEKLY AS PER TRAINING LEVEL

 
Contact UCCA


Please fill the form below in every field & mail us

Name & Surname
Age
Place of Residence
Rank for Forces personnel
Occupation for civilians
E Mail Address
What do u want from us? Civilians cannot be trained in CQB or Military subjects.
  

Col B L Sharma (Retd) Hon. Secretary UCCA
colsharma.jpg
Ex ParaCommando Special Forces

 

 

  FOR DEFENCE PERSONNEL ONLY

 

 

INDIAN SERVICES personnel can reach UCCA via e-mail to

The UCCA c/o 

Honorary Secretary & Technical Advisor (Training) 

 

Col BL Sharma (Retd)2 War veteran 

Past CO, Special Forces

 

 

E Mail at

director@commandocombat.com

 

 No Email from civilian shall be entertained at this email address. Civilians are requested to use and fill in the complete enquiry form above 

 

 

 

Important Note: 

 

 

We are non commercial, non competitive & non traditional.

We are totally committed to serving the Indian Forces.

Our entire work in helping modernization of Close Quarter Combat over 25 years has been without compensation, as a SERVICE TO THE NATION

 

 

 

 

One Enemy. One Chance.

One Strike. One Kill !

 

 

VISIT AGAIN THE MOST MODERN WEBSITE ON CQB TRAINING

w w w . c o m m a n d o c o m b a t . c o m

Dr Seema Rao

Youtube Links
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