Monday
Rehab
KOT x2
TPS 3x1
No-gi Bjj 6
Wrestling/Boxing 7:30
Tuesday
TPS 3 x 1
Stationary Bike Steady
2nd interval
Rehab
Treadmill HIIT
Warm Up - 5min 6mph
4 min - 10mph
(Rest 2 minutes)
2 min on 1 min off x 2 - 11 mph
(Rest 1 min)
1 min on 30 seconds off x 3 - 11 mph
(Rest 1 min)
30 seconds on - 15 off x5 - 12 mph
(Rest 1 min)
1 min on 30 off x2 - 11 mph
(Rest 1 min)
2 min on
Muay Thai 6:30
MMA 7:30
WEDNESDAY
ARCO RUN
Shadow boxing
3 x 5 minutes
Bag Work
3 x 5 minutes
Focus:
Feints and combos with hands and feet
Level changes
No-gi BJJ 6
Wrestling/Boxing 7:30
Thursday
30-45 sec rest between exercises
3 sets 15 reps
Barbell Squat
Zercher Kickstand to pop squat
Hang clean
2 min rest
Power clean
Floor press
Barbell Hip Thrust
3 min rest
Muay Thai 6:30
MMA 7:30
Friday
ARCO RUN
Shadow boxing
3 x 5 minutes
Bag Work
3 x 5 minutes
Focus:
Feints and combos with hands and feet
Level changesiiiiiiiiiiiii
**REST AFTERNOON
(No-gi BJJ 6)
(MMA Sparring/Boxing 7:30)
**REST Saturday
Shadow boxing - footwork & defense
Bag Work Focus: Combos
Open Matt @10i
Open Sparring @12
FOCUS :
OFFENSE:
Feinting at all times
Footwork
Level changes
No rhythm step before attack
Practice more Calf kicks less thigh
DEFENSE:
Use same stance Footwork to get away from pressure
Check kicks w a turn
Play leg kick defense when not attacking
Assault Bike:
2 min warm up
Max as long as possible to get max
75% of max as long as comfortable then rest till good (try for 20 minutes)
Once fatigued 100-200 watt cooldown (control breathing)
Sunday
Rehab
PLYOMETRICS BREAK FOR NOW
(6 reps)
Plyometrics:
Kneeling to squat
Kneeling to squat to bladed jump
Kneeling to squat to bladed jump to front side jump rotation
One knee to squat
One knee to squat to bladed jump
One knee to squat to bladed jump to long jump)
Landmine Exercises :
Split jerk
Squat to press
Kneeling SA press
SA press
Rotations
Reverse Lunge
Landmine punch
3 sets 15 reps
(30 sec rest between exercises, 2:30 min rest between sets)
Core TPS x3