Contents
3
Welcome
5
About Me
6
How to Perform The Program
8
Frequently Asked Questions
10
Beginner/Without Boxing Coach or
Training Partners:
11
Training Schedule for Beginners/Not
Competing
12
Training Schedule for Intermediate to
Advanced: Competing
13
Connect with me
Welcome
Welcome to Heavy Hitter!
This was designed for boxers of anyone looking to train like an elite
level fighter. In this program you will be working through several
compound movements that will enhance your overall athleticism.
The goal for the next 8 weeks is to improve on strength, power,
agility, and overall conditioning. Training through what’s called step
loading in 2 stages, where each week gets subjectively harder. After
the 3 week we give your body and nervous system a break with a
structured “deload” decrease in volume and intensity to allow for
ultimate recovery.
The first stage is predicated towards improving absolute strength
and strength endurance. We will be working through compound
lifts with mid to high intensity. You will also be improving your
conditioning through a form of sequencing called the “High/Low”
approach made famous by the world renowned track coach Charlie
Frances.This will allow for the body to recover from other training
sessions and still make the necessary adaptations needed to
increase your endurance inside the ring….
3
…In stage 2 we want to make sure we are taking the strength that we’ve
gained and putting speed behind it increasing the power throughout
your body.
So now we move on to Contrast training where we work through a
phenomenon called “Post Activation Potentiation” where you take a
movement at a high force and then directly after move in the same
pattern with high velocity. This will be produced by the motor unite and
muscle fibers that were recruited during the high force movement then
use that energy to produce maximal velocity. For instance have you ever
picked up a heavy object then immediately without knowing so picked up
the same looking object that’s much lighter??
What ends up happening is that the brain tells the body it needs to recruit
as much as it did with the heavy weight and then when you go to pick it
up you almost fall backwards since your body thought it needed more
effort to pick up that object. Same is present when you do this method,
we want to be able to recruit as much motor units and muscle fibers as
possible to get a training effect to increase rate of force production.Going
into the fight the goal is to be in the most peak physical condition this
program was designed after I started working with Sullivan Barrera and
Maureen Shay both WBA, WBO, IBF Contenders and former champs. I
wanted something that was going to be easy to follow and produce the
most results possible. So here it is HEAVY HITTER!!.
4
About me
Hey guys, my name is Phil Daru and I'm
the head strength and conditioning
coach for the world famous American
Top Team Gym In Coconut Creek,
Florida.
Early on in life, I earned two degrees in
both Sports Medicine and Exercise
Science while playing D1 college football
at Alabama State University.
I also fought in MMA professionally. Now, I
train the top athletes and world
champions from various sports.
I deeply understand not only the training
aspects of fight preparation but also the
mind set of what fighters are going
through from my years being a fighter
and training athletes myself.
I’ve devoted my life to performance
training and making sure that I will always
get an athlete the best results possible
when training for a fight or any sport.
I’m here to help you all in anyway that I
can. Feel f ree to message me on
Instagram @darustrong if you have any
questions along the way.
5
Warm Up Sets
Weight %
How to Perform The Program
It is important to follow the program correctly In order to make sure you
are receiving the right stimulus to increase performance as an athlete.
Here is a simple guide to make sure you are performing correctly.
Super Sets
When a series of movements has
letter next to them i.e. 2a,2b,2c,
these movements will be
performed one after the other in
order until complete. For
instance: you will see 1A Zercher
squat into pins, and 1B Med ball
under hand toss. These will be
done in order and right after each
other.
Then when the Med ball
underhand toss is done the athlete
will rest and start back over with
until all the sets are complete.
Tempo
The tempo for each particular rep will
be displayed similar to this:
Front Squat - ([2|1|X]) - The first number
is the Eccentric tempo or portion where
you will lower the weight. So from the
example you would lower yourself for 2
seconds. The next number
is the Isometric pause, so you would
pause for 1 second at the bottom of the
squat and finally the Concentric
(Moving the weight back up) is last. The
letter X represents “explode” as in you
will produce force as fast as possible in
this phase of the lift.
*There is a video in the login portal
that explains this in more depth.
6
Warm Up Sets
Weight %
As a rule of thumb, if you're going
to be doing a working set of 5
reps, you’re warm-up sets should
consist of 10 reps at around 40%
of the working weight that you
will be using. The next set, you’d
perform around 8 reps at 75% of
your working weight. This will
help you to activate your muscles
and warm up properly.
Throughout Heavy Hitter you will
see things like “ Weight% - 80%”
This means I want you to perform
the exercises at 80% of your 1 rep
max (1RM). To calculate your 1RM
perform 5 reps of an exercises at
100% effort, then use this
calculator to learn your 1RM.
https://www.allthingsgym.com/
rep-max-calculator/
RPE (Rate of Perceived Exertion)
Is a scale utilized to measure the
intensity of your exercise. Next to
each resistance movement you
will receive a number from 1 to
10, with 1 representing
“extremely easy” and 10
representing “maximal effort”.
Utilize this scale to aid in
determining the load and
overall intensity of each lift.
Heart Rate %
You can calculate your maximum
heart rate by subtracting your age
from 220. For example, if you're 45
years old, subtract 45 from 220 to get
a maximum heart rate of 175.
In Heavy Hitter you see things like
“Heart Rate% - 80%”. This simply
means that your target heart rate is
80% of your max. So if your max
heart rate was 175, then you should
be aiming for is 140 BPM
7
FREQUENTLY
ASKED QUESTIONS
01
When is the best time to perform the
conditioning in Heavy Hitter?
I recommend performing your conditioning 4-6 hours before
weight training or you can also perform it 4-6 hours after. This
gives your body enough time for your body to recover. Along with
allowing the best performance possible for each energy system.
02
How long can I follow this program for?
03
How do I schedule my skills training such as
sparring and pad work?
As long as this program is helping you progress you can
continue to follow it. Make sure that you are recording your
progress for every workout that you perform. When you are
finished with the entire program, take 1-2 weeks off and start
the program again. You should be able to increase all of your
weight by 5% of what you did the last time you performed
the entire program.
On the next page I created a full calendar that you can
follow based on your skill level. If you are just starting out
and don’t train any form of boxing, then simply follow
exact training lay out in the program in Heavy Hitter.
8
FREQUENTLY ASKED QUESTIONS
04
05
06
How many days per week do I need to follow the
program?
Try to follow the program schedule as written the best that you
can. Now If you’re feeling very tired with a fight coming up or truly
don’t have the time, then adjust the amount days you’re in the
weight room to 1-2x per week. As a fighter looking to compete the
most important thing you can do is practice your skills training. So
make sure you have enough energy to spar, shadow box, and
practice your drilling.
How should I monitor my heart rate?
If your just starting out or don’t want to invest in a heart rate
monitor, there are many apps on your phone that you can use
such as “Instant Heart Rate: HR Monitor” this is for both IOS and
Androids. Now, if you’re training for a fight or want the most
accurate monitor I would highly recommend using a chest strap
such as the Polar h10 Heart Monitor.
How do I perform the exercises?
If click on any of the exercises on your PDF it will take you to a
video from my Heavy Hitter exercise database. This is show you
exactly how to perform the exercises with proper technique.
9
Training Schedule
Beginner/Without Boxing Coach or
Training Partners:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
AM
Mid Day
AM
Mid Day
Conditioning (Heavy
Hitter)
Technical Shadow
and Head
Movement Drills
Conditioning (Heavy
Hitter)
Technical Shadow
Boxing
Mid Day
(Optional) Heavy Bag
and - Shadow Box
Late afternoon
Heavy Hitter
Program Day 1
Mid Day
Late Afternoon
(Optional) Recovery
swimming or light
jog
(Optional) Heavy Bag
or - Shadow Box
Late afternoon
SATURDAY
Sunday
AM
Mid Day
Off
Conditioning (Heavy
Hitter)
Technical Shadow
Boxing
Mid Day
Late afternoon
(Optional) Heavy Bag
(Optional) Aerobic
conditioning
Heavy Hitter
Program Day 3
swimming or light
jog
Heavy Hitter
Program Day 2
FRIDAY
Late afternoon
Late Afternoon
(Optional) Recovery
HELPFUL TIP
Remember to be
eating enough
nutritious foods and
protein to allow your
body to recover. I
often have my
fighters take ZMA
before bed to allow
them to recover
even easier from the
high volume
workouts.
10
Training Schedule
Beginner/Not Competing:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
AM
Mid Day
AM
Mid Day
Conditioning (Heavy
Hitter)
Sparring
Conditioning (Heavy
Hitter)
Sparring
Mid Day
Late Afternoon
Mid Day
Late Afternoon
Boxing Training
Recovery swimming
or light jog
Late afternoon
Boxing Training
Recovery Swimming
or Light Jog
Late afternoon
Heavy Hitter
Program Day 1
Heavy Hitter
Program Day 2
FRIDAY
SATURDAY
Sunday
HELPFUL TIP
AM
Mid Day
Off
Conditioning (Heavy
Hitter)
Boxing drills
Remember to be
eating enough
nutritious foods and
protein to allow your
body to recover. I
often have my
fighters take ZMA
before bed to allow
them to recover
even easier from the
high volume
workouts.
Mid Day
Skills Training and
Technique
Late afternoon
Heavy Hitter
Program Day 3
Late afternoon
aerobic conditioning
11
Training Schedule
Intermediate-Advanced (Competing)
MONDAY
AM
Aerobic
conditioning
TUESDAY
WEDNESDAY
THURSDAY
AM
AM
AM
Conditioning (Heavy Aerobic conditioning Conditioning (Heavy
Hitter)
Hitter)
Mid Day
Mid Day
Mid Day
Sparring
Boxing Drills
Late afternoon
Late afternoon
Massage (soft tissue
work)
Heavy Hitter (day 1)
Massage (soft tissue
work)
FRIDAY
SATURDAY
Sunday
AM
AM
Off
Aerobic
Conditioning (Heavy
conditioning (Light)
Hitter)
Mid Day
Mid Day
Technical Sparring
Drilling technique
Late afternoon
Late afternoon
Off
Heavy Hitter (day 3)
Mid Day
Sparring
Boxing Drills
Late afternoon
Late afternoon
Heavy Hitter (day 2)
HELPFUL TIP
Remember to be
eating enough
nutritious foods and
protein to allow your
body to recover. I
often have my
fighters take ZMA
before bed to allow
them to recover
even easier from the
high volume
workouts.
12
Connect with Me
instagram.com/darustrong
facebook.com/coachdaru
youtube.com/user/TheDaruDiet
twitter.com/darustrong
youtube.com/user/Darustrongarchives
Need Help?
If you are looking for customer support please email my support
team at chris@invasiondigitalmedia.com.
For any training related question DM me on instagram
@Darustrong
8 WEEK OUT - STAGE 1
8 Weeks Out: Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
CLICK EACH EXERCISE TO WATCH HOW TO PERFORM THEM
STRENGTH TRAINING (ACCUMULATION) - 8 WEEKS OUT
DAY 1
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Trap Bar Deadlift
2
3
5
90 SEC
2.1.X
9
80%
Close Grip Bench Press
2
4
4
120 SEC
2.1.X
9
80%
Single Arm Dumbbell Rows
1
3
6
60 SEC
3.1.1
8
70%
Glute Ham Raise Machine (GHD)
3
8
15 SEC TOE SWIPES EACH LEG
3.1.X
8
80%
Band Pull Aparts
1
100
LITTLE AS POSSIBLE
STEADY
7-8
⬇
1A. Hanging Leg Raises
⬇
15
1B. Neck Flexion/Extension With Harness
⬇
10 / Each Side
⬇
3 Cluster
30 SEC
45 SEC between cluster
1C. Deadman Hangs
HR%
AEROBIC CONDITIONING - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
3 Min Prowler Marching 1 Minute Passive Recovery
SETS
REPS
REST
TEMPO
RPE
HR%
6 Rounds
3 MIN
60 SEC
STEADY
6-7
75-80% Max HR
STRENGTH TRAINING (ACCUMULATION) - 8 WEEKS OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Floor Press
2
5
4
120 SEC
2.1.X
9
80%
Barbell Bent Over Row
2
3
5
90 SEC
2.1.X
9
75%
Dumbbell Side Lunge
1
70%
3
3
60 SEC
3.1.1
8
JM Press
3
8
PRONE SWIMMERS
3.1.X
8
Banded Hamstring Curls
1
100
LITTLE AS POSSIBLE
STEADY
7-8
⬇
1A. Ab Roll Out
⬇
15
1B. 4 Way Neck
⬇
10 / Each Side
⬇
3 Cluster
90 SEC
45 SEC between cluster
1C. Farmers Carry
HR%
ALACTIC CAPACITY - CONDITIONING - 4-6 HRs BEFORE OR AFTER WARMUP SETS
SETS
Sprints 6-10 seconds ALL OUT
Rounds
REST
TEMPO
RPE
HR %
8
30 SEC
SPEED
6-7
75-80%
STRENGTH TRAINING (ACCUMULATION) - 8 WEEKS OUT
DAY 3
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Front Squat
2
3
5
120 SEC
2.1.X
9
80%
Barbell RDL
2
3
6
90 SEC
2.1.X
9
75%
3.1.X
8
70%
STEADY
7-8
Incline Bench Press
3
6
60 SEC
Front Foot Elevated Split Squat
3
8
Toe Swipes 15 seconds each leg
Band Tricep Extension
1
100
Prone Swimmers 20 reps
15
⬇
⬇
1A. Decline Sit-Ups
1B. Backwards Walking Neck Harness Sled Walks W/ Sandbag ⬇
3 Cluster
1C. Plate Holds (Fingertips)
100 yards
⬇
Until Failure
30-45 SEC
HR%
30LB Females / 50LB Men
ALACTIC ANAEROBIC - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
Hard Combinations On Heavy Bag ALL OUT hit for 4 Sec
ROUNDS
ROUND TIME
4
3 MIN
REST
TEMPO
Passive 20 seconds - 3 MIN Shadow EXPLOSIVE
RPE
10
WEIGHT %
HR%
90% HR
7 WEEKS OUT
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
STRENGTH TRAINING (INTENSIFICATION) - 7 WEEKS OUT
DAY 1
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Trap Bar Deadlift
2
3
3
90 SEC
1.1.X
9.5
90%
Close Grip Bench Press
2
3
4
120 SEC
1.1.X
9.5
85%
Single Arm Dumbbell Rows
1
3
5
60 SEC
2.1.1
8.5
75%
3
8
15 SEC TOE SWIPES
3.1.X
8
80%
STEADY
7-8
Glute Ham Raise Machine (GHD)
Band Pull Aparts
1. Hanging Leg Raises
2. Neck Flexion/Extension With Harness
3. Deadman Hangs
1
100
As little as possible
⬇
15
⬇
⬇
10 / Each Side
⬇
3 Cluster
30 SEC
45 SEC between cluster
HR%
AEROBIC POWER: CONDITIONING - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
SETS
REPS
6
4 Min Prowler March
REST
TEMPO
RPE
120 SEC
STEADY
6-7
WEIGHT %
HR%
75%-80%
STRENGTH TRAINING (INTENSIFICATION) - 7 WEEKS OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Floor Press
2
4
3
120 SEC
1.1.X
9.5
90%
Barbell Bent Over Row
2
3
4
90 SEC
1.1.X
9.5
85%
Dumbbell Side Lunge
1
75%
JM Press
Valslide Hamstring Curls
3
3
60 SEC
2.1.1
8.5
3
8
25 BAND PULLS
2.1.X
8
STEADY
7-8
1
100
LITTLE AS POSSIBLE
1A. Standing Cable Crunches
⬇
15
⬇
1B. 4 Way Neck
⬇
10 / Each Side
⬇
3
90 SEC
45 SEC
1C. Farmers Carry
HR%
ALACTIC CAPACITY - CONDITIONING - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
SETS
Sprint 6-10 seconds ALL OUT
Rounds
REST
TEMPO
RPE
8
20 SEC
SPEED
6-7
WEIGHT %
HR%
85% HR
STRENGTH TRAINING (INTENSIFICATION) - 7 WEEKS OUT
DAY 3
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Front Squat
2
3
4
120 SEC
1.1.X
9.5
90%
Barbell RDL
2
3
5
90 SEC
1.1.X
9.5
85%
Incline Bench Press
3
5
60 SEC
1.1,X
8.5
80%
Front Foot Elevated Split Squat
3
6
15 SEC TOE SWIPES
2.1.X
8.5
French Press
1
100
Active Wall Slides 20 reps
Steady
7-8
1A. Decline Sit-Ups
⬇
15
⬇
1B. Front Walking Neck Harness Sled Walks W/ Sandbag
⬇
100 yards
⬇
3 Cluster
Until Failure
30-45 SEC
1C. Plate Holds (Fingertips)
HR%
30LB Females / 50LB Men
ALACTIC-ANAEROBIC - CONDITIONING - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
Hard Combinations On Heavy Bag ALL OUT for 20 Seconds
SETS
REPS
4
3 MIN
Passive Recovery for 20 SEC. Perform For 3 Min Round, Rest Then 3 Minutes (Shadow Boxing)
REST
TEMPO
3 MIN - Then 3 Min Shadow boxing EXPLOSIVE
RPE
10
WEIGHT %
HR%
90% HR
6 WEEKS OUT
STRENGTH TRAINING (REALIZATION)
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
STRENGTH TRAINING (REALIZATION) - 6 WEEKS OUT
DAY 1
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Trap Bar Deadlift
2
3
1
120 SEC
1.1.X
10
95%
Close Grip Bench Press
2
3
3
90 SEC
1.1.X
10
90%
Single Arm Dumbbell Rows
1
3
4
60 SEC
2.1.1
9
85%
Glute Ham Raise Machine (GHD)
2
8
15 SEC TOE SWIPES
3.1.X
8
Band Pull Aparts
1
100
30-45 SEC
STEADY
7-8
⬇
15
⬇
⬇
10 / Each Side
⬇
3 Cluster
30 SEC
45 SEC between cluster
1A. Hanging Leg Raises
1B. Neck Flexion/Extension With Harness
1C. Deadman Hangs
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER -AEROBIC POWER
WARMUP SETS
4 min Row Machine
SETS
Rounds
REST
TEMPO
RPE
4 MIN
6
2 minute passive recovery
STEADY
6-7
WEIGHT %
HR%
75% - 80% HR
STRENGTH TRAINING (REALIZATION) - 6 WEEKS OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Floor Press
2
4
1
120 SEC
1.1.X
10
95%
Barbell Bent Over Row
2
3
3
90 SEC
1.1.X
10
90%
Dumbbell Side Lunge
1
3
3
60 SEC
2.1.1
9
85%
JM Press
2
10
PRONE SWIMMERS
3.1.X
8
Exercise Ball Hamstring Curls
1
100
LITTLE AS POSSIBLE
STEADY
7-8
⬇
15
⬇
⬇
10 / Each Side
⬇
3 Cluster
90 SEC
45 SEC between cluster
1A. Ab Roll Out
1B. 4 Way Neck
1C. Farmers Carry
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC CAPACITY
WARMUP SETS
SETS
Sprints 6-10 seconds ALL OUT
Rounds
REST
TEMPO
RPE
8
20 SEC
SPEED
10
WEIGHT %
HR%
85%
STRENGTH TRAINING (REALIZATION) - 6 WEEKS OUT
DAY 3
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Front Squat
2
3
1
120 SEC
1.1.X
10
90%
Barbell RDL
2
3
3
90 SEC
1.1.X
10
90%
Incline Bench Press
3
4
60 SEC
1.1,X
10
85%
Front Foot Elevated Split Squat
3
6
Toe Swipes 15 sec each leg
2.1.X
8.5
Band Tricep Extension
1
100
Prone Swimmers 20 reps
STEADY
7-8
⬇
15
⬇
1A. Decline Sit-Ups
1B. Front Walking Neck Harness Sled Walks W/ Sandbag
1C. Plate Holds (Fingertips)
⬇
100 yards
⬇
3 Cluster
Until Failure
30-45 SEC
HR%
30LB Females / 50LB Men
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC ANEROBIC
WARMUP SETS
1A. Hard Combinations On Heavy Bag ALL OUT - Hit for 6 Sec
2A. Passive Recovery for 40 SEC
ROUNDS
REPS
REST
TEMPO
RPE
4
3 MIN
3 MIN (Shadow Boxing)
EXPLOSIVE
10
WEIGHT %
HR%
90% HR
5 WEEKS OUT - DELOAD STAGE 2
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
5 WEEKS OUT
STRENGTH TRAINING (DELOAD)
DAY 1
SETS
REPS
REST
TEMPO
RPE
Goblet Squat
WARMUP SETS
3
6
90 SEC
2.1.1
6
WEIGHT %
HR%
Dumbbell Incline Press
3
6
90 SEC
2.1.1
6
Pull-Ups
3
10
60 SEC
1.1.1
6
Banded Hamstring Curls
2
25
60 SEC
STEADY
6
Band Pull Aparts
2
25
60 SEC
STEADY
6
Planks
4
45 SEC
60 SEC
TEMPO
RPE
WEIGHT %
HR%
FAST/SLOW
7
65% HR
WEIGHT %
HR%
WEIGHT %
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER -AEROBIC CAPACITY
WARMUP SETS
Tempo Runs - 7 Second Stride Out / 1 Min Jog
SETS
Duration
1
20 MIN
REST
STRENGTH TRAINING (DELOAD) - 5 WEEKS OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
Dumbbell RDL
3
6
60 SEC PASSIVE
1.1.1
6
Single Arm Dumbbell Rows
3
6
60 SEC
1.1.1
6
Machine Shoulder Press (Neutral Grip)
3
6
60 SEC
1.1.1
6
Mini Band Rows
3
10
45 SEC
STEADY
7
1/2 Turkish Get Up
3
5 / Each Side
45 SEC
STEADY
7
Palloff Press
3
10/ Each Side
45 SEC
2.2.2
6-7
TEMPO
RPE
STEADY
7
CONDITIONING - 4-6 HRs BEFORE OR AFTER - AEROBIC CAPACITY
WARMUP SETS
Airdyne Bike - Slow and Steady
SETS
Duration
1
20 MIN
REST
65% HR
STRENGTH TRAINING (DELOAD) - 5 WEEKS OUT
DAY 3
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
Dumbbell Floor Press
3
8
60 SEC
2.1.1
7
Dumbbell Walking Lunges
3
6
60 SEC
2.1.1
7
Single Arm Cable Rows
3
6
60 SEC
2.1.1
7
Band Pull Aparts
3
20
30 SEC
STEADY
6-7
Glute Bridge With Barbell
3
20
45 SEC
2.1.2
7
TEMPO
RPE
WEIGHT %
HR%
WEIGHT %
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - TEMPO RUNS
8 Second Stride Out/ 90 Second Jog
SETS
Duration
1
20 MIN
REST
Fast to Slow
65%
4-1 WEEKS OUT: STAGE 2 (FOCUS - SPEED STRENGTH, EXPLOSIVE POWER, MOBILITY, ALACTIC POWER)
4 WEEKS OUT - STAGE 2
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
STRENGTH/POWER (PAP) - 4 WEEKS OUT
DAY 1
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
1A. Trap Bar Deadlift Into The Pins
WARMUP SETS
3
1
15 sec rest ⬇
1
10
95%
1B. Hurdle Hops 30"
3
3
5
40%
Landmine Single Arm Push Press
4
3
60 SEC
1.0.X
6
65%
Farmer's Carry
4
90 SEC
20 BAND PULLS
FAST
8
85%
Decline Sit-Up
1
100
AS LITTLE AS POSSIBLE
1.1.1
8
TEMPO
RPE
1 minute - then Repeat contrastREACTIVE
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC SPEED CAPACITY
WARMUP SETS
1A. Bag Work: 6 seconds hard combinations
ROUNDS
REPS
1
10 MIN
REST
WEIGHT %
EMOM
1B. Light Punch Shadow Boxing During Rest (repeat combos EMOM)
HR%
85% HR
EMOM
STRENGTH/POWER (PAP) - 4 WEEKS OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
1A - Floor Press Into The Pins (Mini Max)
3
1
15 sec rest ⬇
1
8
1B - Medicine Ball Supine Chest Pass
3
3
1 min - then Repeat contrast
X.0.X
6
Banded Trap Bar Deadlift
4
3
30 SEC
X.1.X
7
Suitcase Carry
4
60 METERS
60 SEC
FAST
10
Banded Pallof Press
3
10 / EACH SIDE
30-45 SEC
2.2.2
9
TEMPO
RPE
WEIGHT %
HR%
65% Bar Weight W/ Heavy Bands (25%)
CONDITIONING - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
Bag Work 8 Seconds ALL OUT Combinations
SETS
Round Duration
3
3 MIN
REST
WEIGHT %
Light Punch Shadow Boxing ALL OUT
HR%
85% HR
STRENGTH/POWER (PAP) - 4 WEEKS OUT
DAY 3
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
1A - Zercher Squat Into Pins (Mini Max)
3
1
15 sec rest ⬇
1
9
85%
1B - Split Stance Jump
3
1
45 sec - then Repeat group
X.0.X
6
85%
DB Single Arm Snatch
4
3
45 SEC
0.1.X
8
6 trips
60 meters
1 MIN
STEADY
9
3
5
45 SEC
STEADY
8
Backwards Sled with Neck Harness
1/2 Turkish Get Ups
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - (AEROBIC EXPLOSIVE REPEAT)
1A. 10 Sec Hill Sprint or Incline Teadmill
1B. 60 Sec Downhill/Backwards
Round Duration
SETS
REST
TEMPO
⬇
⬇
⬇
⬇
⬇
10 MIN
3
60 SEC - (50% REST HR)
ALL OUT
85%-90% HR
3 WEEKS OUT - POST ACTIVATION POTENTIATION, CONTRAST SETS
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
STRENGTH/POWER (Concentric dynamic Isometrics PAP) - 3 WEEKS OUT
DAY 1
SETS
REPS
REST
TEMPO
RPE
1A. Trap Bar Deadlift Into The Pins
WARMUP SETS
3
5 SECONDS
15 sec rest ⬇
1
10
1B - Box Jump 30"
3
1
1 min - then Repeat contrast
X.0.X
5
Landmine Rotational Press With Band (Resistance)
4
2 / EACH ARM
60 SEC
X.1.X
7
Sled Walk With Harness
6
60 METERS
60 SEC
STEADY
9
Decline Single Arm Sit Up
3
10 / EACH ARM
30-45 SEC
2.1.X.
9
WEIGHT %
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC CAPACITY
WARMUP SETS
SETS
Bag Work 8 Seconds ALL OUT Combinations
Rounds
REST
TEMPO
6
1 MIN
ALL OUT
WEIGHT %
HR%
85% HR
*30 Sec Active - Light Punch Shadow Boxing During Rest
STRENGTH/POWER (Concentric dynamic Isometrics PAP) - 3 WEEKS OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
1A - Floor Press Into The Pins (Mini Max)
3
5 SEC
15 sec rest ⬇
1
10
1B - Medicine Ball Chest Pass Standing
3
2
1 min - then Repeat contrast
0.1.X
6
DB Explosive Lunge Jumps
4
2
45 SEC
X.0.X
7
Farmers Carry With Neck Harness (Use Band To Attach)
6
60 METERS
60 SEC
FAST
9
AB Roll Out
3
15
45 SEC
2.1.2.
8
RPE
WEIGHT %
HR%
WEIGHT %
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC SPEED ENDURANCE
WARMUP SETS
SETS
REPS
REST
TEMPO
Kettlebell Swings
10
10
ON THE MINUTE
(EMOM)
Jog
1
10 MIN
75%-85% MHR
50%-60% MHR
STRENGTH/POWER (Concentric dynamic Isometrics PAP) - 3 WEEKS OUT
DAY 3
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
1A - Zercher Squat Into Pins (Mini Max)
3
5 SEC
15 sec rest ⬇
0.5.X
10
1B - Medicine Ball Underhand Toss Overhead
3
1
45 seconds
0.1.X
7
Backwards Sled Walks with Neck Harness
6
60 METERS
60 SEC
STEADY
9
Pallof Press WIth Band
3
10 / Each Side
30 SEC
2.2.2.
9
WEIGHT %
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER (AEROBIC EXPLOSIVE REPEAT) - 3 WEEKS OUT
1A. 10 Sec Hill Sprint or Incline Teadmill
1B. 60 Sec Downhill/Backwards
Round Duration
SETS
REST
TEMPO
WEIGHT %
HR%
⬇
⬇
⬇
⬇
⬇
10 MIN
3
60 SEC - (50% REST HR)
ALL OUT
85%-90% HR
2 WEEKS OUT - TISSUE TEMPERATURE, NERVOUS SYSTEM ACTIVATION, COORDINATION/PROPRIOCEPTION, MOBILITY/STABILITY
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
SPEED/POWER - 2 WEEKS OUT
DAY 1
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Weighted Box Jumps - Countermovement
WARMUP SETS
1
5
60 SEC
0.0.X.
6
5-10lb ankle weights or 20lb weight vest
Weighted Box Jumps (Same Weight) - Non Countermovement
1
5
60 SEC
0.3.X
6-7
5-10lb ankle weights or 20lb weight vest
Medicine Ball Rotational Toss
1
5 / EACH SIDE
45 SEC
x
6-7
6-8lb for females 10-12lbs for males
Medicine Ball Underhand Toss Horizontal
1
5 / EACH SIDE
45 SEC
x
6-7
6-8lb for females 10-12lbs for males
Kettlebell Swings With Band Attached
4
6
30-45 seconds
x
7
Medicine Ball Decline Russian Twist
3
20 / EACH SIDE
30 SEC
x
8
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC CAPICITY
Round Duration
1A. Bag Work 8 Seconds ALL OUT Combinations For 20 Sec
1B. Active Shadow Boxing. 3 Min Total
Rounds
REST
TEMPO
⬇
⬇
ALL OUT
6
1 MIN
HR %
Target 85% - REST HR 50%
STRENGTH/POWER - 2 WEEKS OUT
DAY 2
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Weighted Broad Jumps Countermovement
WARMUP SETS
1
5
60 SEC
0.0.X.
6
(5-10lb Ankle Weights or 20lb Vest)
HR%
Weighted Broad Jumps Non-Countermovement
1
5
60 SEC
0.3.X.
6-7
(5-10lb Ankle Weights or 20lb Vest)
Medicine Ball Overhead Throw (6-12lbs)
1
5
45 SEC
x
6-7
Weight 6-8lb for females 10-12lbs for males
Medicine Ball Underhand Toss Vertical (6-12lbs)
1
5
45 SEC
x
6-7
weight 6-8lb for females 10-12lbs for males
Landmine Single Arm Push Press
4
4
30-45 SEC
x
7
High Plank Kettlebell Pull Through
3
6 / EACH
30 SEC
x
8
RPE
CONDITIONING - 4-6 HRs BEFORE OR AFTER - ALACTIC SPEED ENDURANCE
SETS
REPS
REST
TEMPO
Battlerope Snap Down
WARMUP SETS
10
10 Every Min
EMOM
EMOM
Jog
1
10 MIN
WEIGHT %
HR%
75%-80% MHR
50%-60% MHR
STRENGTH/POWER - 2 WEEKS OUT
DAY 3
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Weighted Squat Jumps - Counter Movement
WARMUP SETS
1
5
60 SEC
0.0.X.
6
(5-10lb DB Weights or 20lb Vest)
Weighted Squat Jumps (non counter Movement)
1
5
60 SEC
0.3.X.
6-7
(5-10lb DB Weights or 20lb Vest)
Medicine Ball Step Back Rotational Toss
1
5
45 SEC
EXPLOSIVE
6-7
Weight 6-8lb for females 10-12lbs for males
Medicine Ball Rotational Throw - Punch Emphasis
1
5
45 SEC
EXPLOSIVE
6-7
Weight 6-8lb for females 10-12lbs for males
Dumbbell Hang Pulls
4
4
30 - 45 SEC
EXPLOSIVE
7
Ab Roll Out
3
12
30 SEC
EXPLOSIVE
8
HR%
CONDITIONING - 4-6 HRs BEFORE OR AFTER
WARMUP SETS
10 Second Airdyne or Versa Climber
SETS
Duration
3
10 MIN
REST
TEMPO
60 seconds Shadow Boxing EXPLOSIVE
HR%
85%-90% - Rest 50%
HR%
1 WEEK OUT - MOBILITY/STABILITY
Active Prep: Slow/Low Dynamic: 10 minutes total
Dynamic Warm Up
Follow the Dynamic Warm Up Video Here: DYNAMIC WARM UP FULL VIDEO Or Click Each One to Watch Them Individually
Ankle Circles x3 slow x3 fast each way
Heel to Toe Walks x10 yards
Heel Walks x10 yards
Heel Toe Walks Dynamic x10 yards
Toe Walks x10 yards
Perfect Stretch x4 each side
RDL Reach Out x5 each side
Crossover Lunge Step x3 each leg
Single Leg Glute Bridge x5 each leg
Single Leg Glute Bridge Leg Whip x5 each leg
Quadruped Fire Hydrant With Leg Extension x3 slow x3 fast each leg
Quadruped Straight Leg Glute Activation x3 slow x3 fast each leg
Prone Swimmers x10
Wall Slides x10
Side Monster Walks x10 yards each side
Front Monster Walks x10 yards each side
High Knees x15 yards
Butt Kicks x15 yards
Adduction side shuffle x10 yards each side
Low step over Karaoke x10 yards each side
High step over Karaoke x10 yards each side
Quick Skips x15 yards
Power Skips for Height x15 yards
Tuck Jumps x10 yards
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
Bounding Broad Jumps x5
Single Leg Oblique Bound x3 each leg
SPEED/QUICKNESS - 1 WEEKS OUT
DAY 1
SETS
REPS
REST
TEMPO
RPE
WEIGHT %
Sled Sprints
WARMUP SETS
6
1
120 SEC
EXPLOSIVE
7
(25lb plate for females 45lb for males
Sled Sprints Crossover Run
6
3 / EACH
120 SEC
EXPLOSIVE
7
(25lb plate for females 45lb for males
Medicine Ball Reaction Wall Pass (4lb-8lbs)
3
6 SEC
60 SEC
SPEED
6-7
Overhead Medicine Ball Reaction Wall Pass (4lb-8lbs)
3
6 SEC
60 SEC
SPEED
6-7
Kettlebell Swings
3
6
60 SEC
EXPLOSIVE
7
Plank
3
45 SEC
30 SEC
HR%
8
CONDITIONING: AEROBIC CAPACITY
WARMUP SETS
Tempo Runs - 7 Second Stride Out/ 1 Minute Walk
SETS
REPS
1
20 MIN
REST
TEMPO
RPE
WEIGHT %
HR%
50-65% MAX
SPEED/AGILITY - 1 WEEK OUT
DAY 2
WARMUP SETS
SETS
REPS
REST
TEMPO
RPE
Sprints
6
20 YARDS
120 SEC
EXPLOSIVE
7
Reactive Low Box Jumps (12 Inches)
3
8 SEC
120 SEC
EXPLOSIVE
7
Battlerope Thumbs Up
3
6 SEC
60 SEC
SPEED
6-7
Battlerope Thumbs Down
3
6 SEC
60 SEC
SPEED
6-7
Medicine Ball Slams
3
6
60 SEC SHADOWBOX
EXPLOSIVE
7
Plank
3
45 SEC
30 SEC
WEIGHT %
HR%
8
CONDITIONING: AEROBIC POWER - 1 WEEK OUT
WARMUP SETS
Versaclimber: 2 Min Off Work
SETS
REPS
3
120 SEC
REST
1 Min Active Recovery Shadowboxing
WEIGHT %
50%-65% MAX HR
HR%