How to Perform the Program Itis 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. Step 1: Dynamic Warm-up Make sure the Dynamic Warm-up from the video is performed before every training session. (You can locate this video in the Exercise Database) Step 2: Plyometric Movements Key Points + Warm up Sets - At this point you should be fully warm and ready to compete in every rep. This means every rep is of the highest quality and intensity. + Intensity - When performing any form of measured jump such as a box jump always make sure to progress to a technical 1 rep max. This means you are maximally performing the drill but not sacrificing any technique. + Sets & Reps - The sets and reps are given so make sure to record your bests for that particular day if they can be measured. + Rest - The rest for each plyometric drill is very intuitive. Choose the amount of rest where you can perform each drill with 100% quality. The muscles should not be fatigued unless | have noted otherwise. A simple rule of thumb is 1 - 3 minutes rest. + Recording - Print out the program and track your progress from week to week for the drills that can be measured. Step 3: Lifting Key Points + Warm up Sets - we usually advise 2 warm-up sets when performing the main compound movement for strength or power and then lead into the instructed working sets in the table. + Load - Make sure that you choose a weight that you can not perform more than the number of reps given but can complete the full amount of reps with. Typically we suggest building up to your technical max lift. For instance if it calls for a 2 rep maxthe prior 4 sets should be a consistent build up. So say you ended at a 300Ib 2RM. It should look something like this Set 1 - 250, Set 2 - 265, Set 3 - 275, Set 4 - 285, Set 5 - 300 (2RM). However, if you do not have a feel for building up to your proper intensity, utilize the RPE scale we provide. For more see below. 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. + Sets & Reps - The amount of sets and reps is given in each table to show the athlete what they must perform for each movement on each and everyday. + Tempo - The tempo for each particular rep will be displayed with a bracket. (Example: [31X|X]) Where the first number is the Eccentric tempo or portion where you will lower the weight for the given seconds. ([3|X|X] in this case 3 seconds). The next number is the Isometric pause and finally the Concentric is the last. The letter X represents “explode” as in you will produce force as fast as possible in this phase of the lift + Rest - sets of reps >5 = 2 - 3 minutes rest between sets. Sets of reps <5 = 60 - 90 seconds rest between sets. The exception to this is when the program calls for a superset. Super Set - When a series of movements has a sub-letter next to them i.e. 2a,2b,2c, these movements will be performed one after the other in order until complete. For instance: Day 1 has 1 arm row, incline bench, and chin-ups, these will be done in order and right after each other. Then when the chin-ups are done the athlete will rest and start back over with rows until all the sets are complete, + Recording - Make sure to write down the weight that you performed the lift with in the table to keep track of progress. Step 4: Joint Integrity Movements Muscle imbalances are the leading cause of injury in elite athletes. Each athlete must complete the Joint Integrity Drills provided for them after the Dynamic Warm-Up paired with the Strength movements. Each day will prescribe a set of particular movements that will aid in the particular lifts and drills they will perform for that day. Step 5: Performing Each Movement Itis essential to perform each movement technically sound and with the proper intensity. Make sure to familiarize yourself with each movement prior to performing each training session.FIGHT READY For resources on how to perform each program you can visit: Overtime Athletes Exercise Database Phil Daru YouTube *These platforms will be updated frequently. In addition, any other movements you can not locate can easily be found by utilizing a quick Google searchFAGHT READWZ MONTH 1 Focus Low Level Plyometrics Strength Capacity Hypertrophy Aerobic Capacity Joint Integrity Parameters High Volume Low Intensity High Frequency Target Heart Rate 120 - 140 MaxWeek 1 Day 1 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Tuck Jump -2x55 each leg {land 2 feet] 2.Single Leg Broad Jumps -2x 5 each leg [land 2 feet] 3. Skater Jumps -2 x 5 each leg [1 second pause at landing] Strength 1A. Goblet Squat -4 x 8 [RPE 7 |{6|0]0] | HR- 140-150 max] 1.B. Corrective Exercise Band TKE- 4 x 10 each leg 2.A. Close Grip Bench Press - 3 x 8 [RPE - 7 | [6|0|0] | HR - 140-150 max] 2.B. Corrective Exercise 5 Points of Contact - 3 x 10 3.A, Bent Over Row - 3 x 12 [RPE - 8 |[3|0|0] | HR - 140-150 max] 3.B. Band Pull Apart- 3x15 4, Farmer Walk - 4 x 90 seconds [RPE - 8 | Fast Pace | HR - 140-150 max] 5. Plank- 3x 45 seconds [RPE - 6-7 | HR - 130-140 max]Week 1 Day 2 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1.BoxJump-6x1 2, Seated Box Jump -6x1 Strength 1A. Incline Bench Press ~4 x 8 [RPE -8 | [6]0]0]| HR- 140-150 max] 1.B.ProneY,,W's-4x8 2.A. Weighted Pull Ups -3 x 10 [RPE 8 | [6|0[0]| HR- 140-150 max] 2.B. Supine Band Pull Apart- 3 x 10 3A, DB RDL- 4 x 8 [RPE - 8 | [6]0|0] | HR - 140-150 max] 3.B. Walking DB Lunge -3 x 8 each leg [RPE 8 | Steady Tempo | HR - 140-150 max] 5. Suitcase Carry - 4 x 25 yards [RPE - 8 | HR - 130-140 max]Week 1 Day 3 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. Pogo Jumps -2 x 10 seconds 2. Squat Jumps -2 x 10 seconds 3, Power Skips - 4x 10 [2 focus on height | 2 focus on distance] Strength 1A. Trap Bar Deadlift-4 x 8 [RPE - 7 |[6]0|0]| HR- 140-150 max] 1.B. Corrective Exercise Single Leg Hip Bridge -4x 10 each leg 2.A. Floor Press -3x8 [RPE - 7 |[6|0|0]| HR - 140-150 max] 2.B. Corrective Exercise Y,T,W's -3 x 10 3.A. Weighted Pull Ups -3x 12 [RPE- 7-8 |[3[0|0] | HR- 140-150 max} 3.B, Corrective Exercise Reverse Hyper-3x 12 4, Suitcase Carry - 4x 90 seconds [RPE - 8 | Fast Pace | HR - 140-150 max] 5.Ab Wheel Roll Out -3 x 12 [RPE -7 | HR- 140 max]Week 1 Day 4 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. MB Backwards Toss - 6 x 1 2.MB Broad Chest Pass - 6x 1 Strength 1.A, Military Press - 3 x 10 [RPE 8 |[610|0]| HR - 140-150 max] 1.B. Band Face Pull- 3 x 10 2. Incline DB Row -3 x 12 [RPE 7 | Steady Tempo | HR- 140-150 max] 2.B. Incline DB Scarecrows - 3 x 10 3.A. Banded Goodmorning - 3 x 15 [RPE - 7-8 |{610]0] | HR- 140-150 max] 3.B. Bird Dog - 3x 15 each side 4,A. Low Handle Trap Bar Deadlift-3 x 10[RPE -8 | (6[0|0] | HR 140 max] 4,B. Glute Ham Raise - 3 x 10 5. Plank- 4.x 45 seconds [RPE - 7-8 | HR - 130-140 max]Week 2 Day 1 - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Tuck Jump -2 x5 each leg [land 2 feet] 2, Single Leg Broad Jumps -2x 5 each leg [land 2 feet] 3, Skater Jumps -2 x 5 each leg [1 second pause at landing] Strength 1,A Goblet Squat 5 x 6 [RPE 8 |[6]0[0]| HR- 140-150 max] 1.B. Corrective Exercise Valslide Hamstring Curl -5 x 10 each leg 2.A. Close Grip Bench Press - 4 x 8 [RPE - 8 | [6|0|0] | HR - 140-150 max] 2.B. Corrective Exercise Dumbbell Scarecrows - 4 x 10 3.A, Seal Row - 3 x 12 [RPE - 8 | [3/0|0] | HR - 140-150 max] 3.B. Corrective Exercise Bird Dog - 3 x 10 each 4, Farmer Walk - 5 x 90 seconds [RPE - 8 | Fast Pace | HR - 140-150 max] 5. Plank- 3x 45 seconds [RPE - 7 | HR - 130-140 max]Week 2 Day 2 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1.BoxJump-6x1 2. Seated Box Jump -6 x1 Strength 11. Incline Bench Press -5 x 6 [RPE -8 |[6[0|0] | HR- 140-150 max] 1.B. Prone Y,I.W's- 5x8 2.A. Weighted Pull Ups -4x 8 [RPE -8 |[6|0[0]| HR - 140-150 max] 2.B. Supine Band Pull Apart-4 x 10 3.A, DB RDL-4 x 8 [RPE- 8 |[6]0[0]| HR - 140-150 max] 3.B, Walking DB Lunge -3x8 each leg [RPE -8 | Steady Tempo | HR- 140-150 max] 5, Suitcase Carry -4 x 25 yards [RPE -8 | HR- 130-140 max]Week 2 Day 3 - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1, Pogo Jumps -2x 10 seconds 2. Squat Jumps -2 x 10 seconds 3. Power Skips- 4 x 10 [2 focus on height | 2 focus on distance] Strength 1A. Trap Bar Deadlift-5 x 5 [RPE 8 |[6]0[0]| HR- 140-150 max] 1.B. Corrective Exercise Band Pull Through - 5 x 10 2.A. Floor Press - 4.x 6 [RPE - 8 | [6|0|0] | HR - 140-150 max] 2.B. Corrective Exercise Serratus Ant. Activation Wall Slide - 4x 10 3.A. DB Bent Over Row - 3 x 12 [RPE - 8 | [3|0|0] | HR - 140-150 max] 3.B. Corrective Exercise FRC Shoulder Controlled Articular Rotations - 3 x 3 each 4, Suitcase Carry - 6 x 45 seconds [RPE - 8 | Fast Pace | HR - 150 max] 5. Ab Wheel Roll Out - 3 x 12 [RPE - 7 | HR- 130 max]Week 2 Day 4 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. MB Backwards Toss - 6 x 1 2.MB Broad Chest Pass - 6x1 Strength 1A. Military Press -5 x 6 [RPE- 8 |[6]0|0] | HR- 140-150 max] 1.B. Band Face Pull- 5x8 2. Incline DB Row -4 x 8 [RPE- 8 | Steady Tempo | HR- 140-150 max] 2.B. Incline DB Scarecrows - 4 x 10 3.A. Banded Goodmorning - 3x 15 [RPE - 7-8 |{6[0]0] | HR- 140-150 max] 3.B. Bird Dog - 3x 15 each side 4,A. Low Handle Trap Bar Deadlift-3 x 10[RPE -8 | 6[0]0] | HR 140 max] 4,B. Glute Ham Raise - 3 x 10 5. Plank- 4x 45 seconds [RPE - 7-8 | HR - 130-140 max]Week 3 Day 1 - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Tuck Jump -2x 5 each leg [land 2 feet] 2. Single Leg Broad Jumps -2 x55 each leg [land 2 feet] 3. Skater Jumps -2 x5 each leg [1 second pause at landing] Strength 1.A.Goblet Squat -5 x5 [RPE -9 | [0[3[0]| HR - 140-150 max] 1.B. Corrective Exercise Double Band TKE Squat - 5 x 10 2.A.Close Grip Bench Press -4x 5 [RPE- 9 |(0|3[0]| HR- 140-150 max] 2.B. Corrective Exercise Band Pull Aparts - 4 x 10 3.A. Weighted Pull Ups -4 x 10 [RPE- 9 |[0|2|0]] HR- 140-150 max] 3.B. Corrective Exercise Bird Dog - 3 x 10 each 4, Farmer Walk - 5 x 90 seconds [RPE - 9 | Fast Pace | HR - 140-150 max] 5. Bear Crawl -2 x 25 yards [RPE 8 | Steady Tempo | HR - 140 maxWeek 3 Day 2 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1, Box Jump-6x1 2. Seated Box Jump -6 x1 Strength 1A. Incline Bench Press -5 x5 [RPE -9 |[0[3]0] | HR- 140-150 max] 1.B. Prone Y,T.W's- 5x8 2.A, Weighted Pull Ups -4 x 5 [RPE -9 | [0]3[0]| HR - 140-150 max] 2.B. Supine Band Pull Apart-4 x 10 3A, DB RDL- 4 x 8 [RPE - 9 |[0[3]0] | HR - 140-150 maxi] 3.B. Walking DB Lunge - 3x 8 each leg [RPE -9| Steady Tempo | HR- 140-150 max] 5. Suitcase Carry - 4 x 25 yards [RPE - 9 | HR - 130-140 max]Week 3 Day 3 - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1, Pogo Jumps -2x 10 seconds 2. Squat Jumps -2 x 10 seconds 3. Power Skips- 4 x 10 [2 focus on height | 2 focus on distance] Strength 1A. Trap Bar Deadlift - 5 x 5 [RPE-9 |[0|3|0] | HR- 140-150 max] 1.B. Corrective Exercise Single Leg Hip Bridge -5 x 10 each leg 2.A. Floor Press - 4.x 6 [RPE - 9 | [0|3]0]| HR - 140-150 max] 2.B. Corrective Exercise Kettlebell Halo - 4 x 5 each side 3.A, Seal DB Row - 3 x 12 [RPE - 9 | [0|2|0] | HR - 140 max] 3.B. Corrective Exercise Band Face Pulls - 3 x 20 4, Suitcase Carry - 6 x 90 seconds [RPE - 9 | Fast Pace | HR - 150 max] 5. Weighted Plank- 3 x 45 seconds [RPE - 8]Week 3 Day 4 - Plyometrics - Strength - Hypertrophy - Joint Integrity Dynamic Warm Up Plyometrics 1. MB Backwards Toss - 6x 1 2.MB Broad Chest Pass - 6x1 Strength 1.,A. Military Press -5 x5 [RPE-9 |{0|3]0] | HR- 140-150 max] 1.B. Band Face Pull- 5x8 2. Incline DB Row -4 x 8 [RPE- 9 | Steady Tempo | HR- 140-150 max] 2.B. Incline DB Scarecrows - 4 x 10 3.A. Banded Goodmorning - 3x 15 [RPE -9 [0|3]0] | HR - 140-150 max] 3.B. Bird Dog - 3x 15 each side 4,A. Low Handle Trap Bar Deadlift- 3 x 10[RPE-9 | (0|2[0] | HR 140 max] 4,B. Glute Ham Raise - 3 x 10 5. Plank - 5 x 90 seconds [RPE - 9 | HR - 130-140 max]Week 4 Day 1 - Deload Dynamic Warm Up Plyometrics 1. Single Leg Tuck Jump 1x5 each leg [land 2 feet] 2. ingle Leg Broad Jumps- 1x5 each leg [land 2 feet] 3. Skater Jumps -1 x5 each leg [1 second pause at landing] Strength 1,A.Goblet Squat 3 x8 [RPE 6 |0]0[0]| HR - 120 max] 1.B. Corrective Exercise TKE - 3x 10 2.A, DB Bench Press-3x 8 [RPE -6][0|0|0]| HR - 120 max] 2.B. Corrective Exercise Band Pull Aparts - 3 x 10 3.A, Pull Ups - 3 x 5[RPE - 6 |[0|0|0] | HR - 120 max] 3.B. Corrective Exercise Y,T,W’s - 3 x 10 4, Farmer Walk - 4 x 45 seconds [RPE - 6 | Steady Pace | HR - 140-150 max] Week 4 Day 2 - Deload Aerobic Capacity Dynamic Warm Up Aerobic Capacity 1. LSD Running - 30 minutes [HR - 130-140 Max]Week 4 ay 3 - Deload Dynamic Warm Up Plyometrics 1. Pogo Jumps - 1x 10 seconds 2. Squat Jumps - 1x 10 seconds 3. Power Skips- 2 x 10[1 focus on height | 1 focus on distance] Strength 1A. Trap Bar Deadlift-3 x 8 [RPE- 6 |[0[0[0] | HR- 120 max] 1.B. Corrective Exercise Single Leg Hip Bridge - 3x 10 each leg 2.A, Floor Press -3 x 8 [RPE -6 |[0|0|0] | HR - 120 max] 2.B. Corrective Exercise Kettlebell Halo - 3 x 5 each side 3.A, Seal DB Row - 3 x 5 [RPE - 6 | [0|0[0] | HR - 120 max] 3.B. Corrective Exercise Band Face Pulls - 3x 10 4, Suitcase Carry -4 x 45 seconds [RPE -6 | Steady Pace | HR - 140-150 max] 5. Weighted Plank- 2 x 45 seconds [RPE - 6] Week 4 jay 4 - Deload Aerobic Capacity Dynamic Warm Up Aerobic Capacity 1. LSD Running - 35 minute Jog [HR - 120 max]FIGHT READY MONTH 2 Focus Plyometrics Strength Endurance Fast Twitch Capacity Joint Integrity Parameters High Volume Low Intensity High Frequency Target Heart Rate 120 - 140 MaxWeek 5 Day 1 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Triple Jumps -4 x1 each leg 2.BoxJumps-6x1 3. Skater Jumps -2 x 10 seconds Strength 1A. Front Squat - 4x 6[RPE- 7-8 | [0]0]0]] HR -130-140 max] 1.B. Corrective Exercise Band TKE -4x 10 each leg 2,A. Landmine 2 Arm Press-3 x 6[RPE 7-8 |{0[0[0]] HR - 130-140 max] 2.8. Corrective Exercise Band Pull Aparts -3x 10 3. Pendlay Rows -3 x 8 [RPE -8 | [00]0]| HR - 130 max] 4, Sandbag Camry-4 x 90 seconds [RPE -8| Fast Tempo | HR- 140 max]Cul S14 Week 5 Day 2 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1A. Banded Plyo Push Ups-3 x8 1.B. Med Ball Slam -3x8 Strength 1A. Incline Press 4 x 6 [RPE -8 |[0[0]0]| HR -130-140 max] 1.B. Corrective Exercise Band Pull Apart -4x 10 2.8, Weighted Pull Up - 4.x 6[RPE- 7-8 |[0|0]0] | HR - 130-140 max} 2.8. Corrective Exercise Scarecrows -4x 10 3.A.DB Split Squat -3 x 6 each leg [RPE - 8 | [0{0[0] | HR - 130 max] 3.B. Corrective Exercise Supine Valslide Hamstring Curl -3x 10 each leg 4, KB Swing - 3x 8 [RPE -8 | Fast Tempo | HR - 130] 5, Suitcase Canry-3x-45 seconds each arm [RPE- 9 | Fast Tempo | HR- 140]Week 5 Day 3 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1. Sprinter Step Ups- 2x 8 each leg 2. Bilateral Bounds 4 x 10 yards [2 focus on height |2 focus on distance) 3.Single Leg Lateral Hops 4 x 10 yards (2 inside leg| 2 outside leg] Strength 1.4, Sumo Deadlift - 4 x 6 [RPE -8 | (0]0[0] | HR - 130-140 max] 1.B. Corrective Exercise Clam Shell -4 x 10 each 2,A Incline DB Press- 3 x 6 [RPE -8 | [0[0[0] | HR - 130-140 max] 2.8. Corrective Exercise Band Pull Aparts -3x 10 3.Weighted Pull Ups 3x 8 [RPE 8 |[0[0]0]| HR- 130 max] 4, Farmer Canry- 4x 90 seconds [RPE 8 | FastTempo | HR- 140 max]Week 5 jay 4 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1,8, Med Ball Overhead Toss - 3x5 1.B. Med Ball Side Toss -3 x 5 each side Strength 1.8.7 Press -3 x6 [RPE -8 |[0[0[0]] HR - 130-140 mex] 1.B. Corrective Exercise Band Face Pull-3 x 10 each 2.A. Renegade Row 3x 6 each side [RPE 8 |{0[0[0] | HR- 130-140 max] 2.8. Corrective Exercise Prone Swimmers - 3x 10 3A. Trap Bar Deadlift -3 x 6 [RPE -8 | [0]0|0]| HR- 130 max} 3.B. Corrective Exercise Banded Goodmornings -3x 10 4, Hercules Hold -3 x 30 seconds [RPE 8 | Static Hold | HR - 140 max] 5. Plank - 3 x 45 seconds [RPE- 8 | Static Hold | HR- 120]Cul S14 Week 6 Day 1 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Tuck Jumps -2.x 10 seconds each leg 2,Seated Box Jumps 6x1 3, SkaterV-Jumps- 4.1 Strength 1.A. Front Squat - 4x 5[RPE- 9 |[0|0[0] | HR- 140-150 max] 1.B. Corrective Exercise Double Band TKE Squat -4x8 2.A.DB Floor Press-3 x 5 [RPE -9|[0]0[0)| HR - 110 rmax} 2.8. Corrective Exercise Band Pull Aparts -3x 10 3.1FBar Rows -3x8[RPE- 9][2|1]0]| HR - 140 max] 4, Sandbag Carty -4x 90 seconds [RPE- 8 | FastTempo | HR- 140 max] 5.Plank- 2x45 secondsCul S14 a Week 6 jay 2 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics ‘L.A, Rebound Med Ball Chest Pass to Wall -3 x 10 seconds 1.B. Med Ball lam -3x 10 seconds as many as possible] Strength 1.8. Incline Press 4x 5 [RPE -9 | [0]0]0]| HR- 130-140 max] 1.B. Corrective Exercise Band Pull Apart -4x 10 2.A. Weighted Pull Up - 3x: [RPE- 9 |[0]0]0]| HR- 130-140 max] 2.B. Corrective Exercise Scarecrows -4x 10 3A, DB Split Squat - 3 x 6 each leg [RPE - 8 | [0[0]0] | HR - 130 max] 3.B. Corrective Exercise Supine Valslide Hamstring Curl-3 x 10 each leg 4, KB Swing - 3 x 8 [RPE -8 | Fast Tempo | HR- 130] 5. Suitcase Cary - 3x45 seconds each arm [RPE-9 | Fast Tempo | HR- 140}Cul S14 a Week 6 Day 3 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Kneeling Box Jump - 4x 1 each leg 2. Hurdle Hops -4 x 1 [4 hurdles] 3. Reactive Skater Jumps 2.x 10 yards each direction Strength 1.A.Sumo Deadlit-3 x 5 [RPE 9| [0|0[0]| HR- 140-150 max} 1.8. Corrective Exercise Banded Glute Bridge -3x 10, 2.A. Incline DB Press- 3 x 5 [RPE - 9 [0|0[0] | HR - 140-150 max] 2.8. Corrective Exercise Y.W,T's -3x5 3.Pendlay Rows -38 [RPE 8 | [0]0]0} | HR -740 max} 4, Sled Drag -200 yards [RPE-9 | Fast Tempo | HR - 150 max} 5.Ab Wheel Roll Out-3x 10Cul S14 Week 6 Day 4 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1.A. Med Ball Undethand Toss - 3x5 1.B. Med Ball Rotational Slam -3x 5 each side Strength 1.A.Z Press -3 x5 [RPE 9 | [0)0[0]| HR - 130-140 max] 1.B. Corrective Exercise Band Face Pull -3x 10 each 2.8, Renegade Row- 3x 5 each side [RPE - 9 |[0[0|0]| HR- 130-140 max] 2.8. Corrective Exercise Prone Swimmers 3x 10 3.A Trap Bar Deadlift-3 x 5 [RPE- 9 |[0]0|0]| HR -130 max] 3.B. Corrective Exercise Banded Goodmornings -3x 10 4. Hercules Hold -3 x 30 seconds [RPE 8 | Static Hold | HR - 140 max] 5.Plank- 3 x45 seconds [RPE - 8 | Static Hold | HR - 120]Week 7 Day 1 - Strength - Plyometrics - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Bounds -2 x 20 yards each leg 2. Reactive Box Jumps - 6x 1[18' to 24’ drop off] 3. Alternating Single Leg Line Jumps - 2 x 20 yards each leg [opposite hand touches ground] Strength 4.8. Front Squat- 3x5 [RPE- 10 |[0]0]0]| HR- 150 max] 1.B. Corrective Exercise Band Side Walks - 3 x 5 each side 2.A. DB Floor Press-3 x5 [RPE - 10 [000] |HR- 110 max] 2.8. Corrective Exercise 5 Points of Contact-3 x 10 3, Weighted Band Pull Aparts -3 x8 [RPE -9| [2]0[0]] HR - 140 max] 4, Sandbag Carry 4 x 90 seconds [RPE- 10 | Fast Tempo | HR- 160 max] 5. Plank - 3x45 secondsWeek 7 Day 2 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1.A. Med Ball Chest Pass - 3x5 1.B. Med Ball Slam -3x5 Strength 1A Incline Press. 3 5 [RPE 10 |{0|0|0]| HR- 130-140 max} 1.B, Corrective Exercise Band Pull Apart -3 x 10 2.8 Weighted Pull Up - 3x 5[RPE- 10 | [0|0]0]| HR- 130-140 max] 2.B. Corrective Exercise Scarecrows -4x 10 3,A. DB Split Squat- 34 each leg [RPE - 10 |[0]0[0}| HR -130 max} 3.B. Corrective Exercise Supine Valslide Hamstring Curl -3x 10 each leg 4, KB Swing- 3.x 8[RPE -8 | Fast Tempo | HR -130] 5. Suitcase Carry -3 x 45 seconds each arm [RPE-9 | FastTempo | HR- 140]Cul S14 Week 7 Day 3 - Strength - Plyometries - Joint Integrity Dynamic Warm Up Plyometrics 1. Single Leg Box Jump -4x 1 each leg 2. Reactive Triple Jump - 4 x 1 [18' to 24’ drop off} 3. Med Ball Skater Jump to Side Toss -2.x 5 each side Strength 1.B. Corrective Exercise Glute Bridge - 3x 10 2,A Incline DB Press- 3 x5 [RPE - 10 [0]0[0] | HR - 140-150 max) 2.8. Corrective Exercise Band Face Pulls -3 x 10 3.1 Bar Rows - 3 x8 [RPE -9] [0|0[0] | HR - 140 max] 4, Sled Drag -200 yards [RPE- 10 | Fast Tempo | HR- 150 max] 5, Swiss Ball Stir the Pot -2 x 30 seconds [RPE - 9 HR- 120 mx]Cul S14 Week 7 Day 4 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up Plyometrics 1. Lateral Plyo Push Up - 2 x 10 seconds Strength 1.A.Press 3 x5 [RPE 10] [0[0[0]] HR - 130-140 max] 1.8. Corrective Exercise Band Face Pull- 3x 10 each 2.A Renegade Row-3 x 4 each side [RPE- 10 |{0[0]0]| HR - 130-140 max] 2.8. Corrective Exercise Prone Swimmers - 3x 10 3,A.Trap Bar Deadlift-3 x4 [RPE 10 |[0]0]0]| HR- 130 max) 3.B. Corrective Exercise Banded Goodmornings -3x 10 4, Hercules Hold -3 x 30 seconds 8 [Static Hold | HR- 140 max} 5. Plank- 3x45 seconds [RPE - 8 | Static Hold | HR- 120]Week 8 ay 1 - Deload Dynamic Warm Up Strength 1. Front Squat-3 6 [RPE 6-7 |{0]0]0]| HR - 120 mex) 2. DB Floor Press- 3x 8 [RPE 6-7 | {0|0[0] | HR - 120 max] 3. Incline DB Row-3 x 8[RPE - 6-7 |[0]0]0]| HR- 120 max] 4, Sandbag Carry 100 yards [RPE- 7 | Steady Tempo | HR - 130 max] 5.Plank- 2x45 seconds Week 8 jay 2 - Anaerobic Endurance Dynamic Warm Up Anaerobic Endurance 1. Prowler Sprints - 5 x 1[10 seconds ON, 45 seconds OFF | RPE -7 | HR- 140 max]Week 8 Day 3 - Deload Dynamic Warm Up Strength 1, Sumo Deadlift-3 x 6 [RPE~ 6 |[0]0]0]| HR- 120 mex] 2. Incline DB Press- 3 x 6 [RPE -6 |{0[0[0]] HR -120 max] 3.Pull Ups -3x8[RPE- 6 |[0[0|0] | HR- 120 max] 4, Sled Back Pedal Drag -100 yards [RPE- 7 | Steady Tempo| HR- 130 max] 5.Ab Wheel Roll Out- 2.x 10 [RPE- 6-7 | HR- 120 mx] Week 8 Day 4 - Anaerobic Endurance Dynamic Warm Up Fast Twitch Capacity 1.Versaclimber Intervals -5 x 1 [10 seconds ON, 30 seconds OFF | RPE - 7 | HR - 150 max]FAGHT REAWZ MONTH 3 Focus Speed Strength Maximal Strength Explosive Power Parameters Medium Volume High Intensity Medium Frequency Target Heart Rate 140 - 160 MaxWeek 9 jay 1 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Plyometrics 1. Single Leg Broad Jump to 90 degree Lateral Broad - 6 x2 Training 1.A.Zercher Squat -3x3 [RPE -8 | French Contrast] HR - 150 max] 1.B. Hurdle Hop - 3 x 1 [RPE -5 | 4 Hurdles | HR - 140 max) 1.C. Vertical Band Jump - 3x 3 [RPE -5-6 | French Contrast | HR - 140 max] 2.4. Barbell Floor Press -3 x 3 [RPE -8 | French Contrast | HR - 150 max] 2.B. Supine Med Ball Chest Pass - 3 x4 [RPE- 5 | French Contrast | HR - 130-140 max] 2.C. Band Assisted Plyo Push Up - 3 x3 [RPE- 6 | French Contrast | HR- 140 max] 3. Cable Row -3 10 (RPE- 7-8] [11]0] | HR- 130 max] 4, Hercules Hold -2 x 90 seconds [RPE - 8 |HR - 140 max] 5. Half Kneeling Cable Chop -2.x 8 each side [RPE - 7 | HR- 110 max]Cul S14 Week 9 Day 2 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Training 1A. Barbell Floor Press-3.x3 [RPE-9 | French Contrast] HR- 150 max] 1.B. MB Overhead Throw - 3x 1 [RPE 6 | Contrast | HR - 140 max] 1.C.Incline Plyo Push Up- 3x 3 [RPE -5<6 | French Contrast | HR - 140 max} 2.4, Barbell Split Squat- 3 x 2 [RPE 9 | French Contrast | HR- 150 max] 2.B. Hurdle Hop-3 x1 [RPE-5 | French Contrast | HR - 130-140 max] 2.C. Split Squat Jump - 3 x2 [RPE-6 | French Contrast | HR- 140 max] 3. Sled Row - 3x 30 seconds [RPE - 7-8 | Explosive Tempo | HR- 130 max} 4, Heawy Bag Iso Hold - 2 x 60 seconds (RPE-8 | HR- 140 max] 5.Ab Wheel Rollout-2 x 12 each [RPE -7| HR-110 max]Cul S14 rT Week 9 jay 3 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Plyometrics 1, Reactive Skater Jump to Med Ball Side Chest Pass - 8 x2 Training 1.A.Trap Bar Deadlift - 3x3 [RPE-8 | French Contrast] HR - 150 max] 1.B, Box Jump - 3x 1 [RPE - 6 | French Contrast | HR - 140 max] 1.C Barbell Squat Jump -3 x3 [RPE 6| French Contrast| HR - 140 max] 2... Incline Barbell Press- 3 x3 [RPE 8 | French Contrast| HR- 140 max] 2.B. Med Ball Wall Pass-3x 4 [RPE- 6 | French Contrast | HR - 130-140 max} 2.C. Deficit Plyo Push Up- 3x 3 [RPE 6 | French Contrast | HR 140 max] 3. Pull Ups - 3x 10{RPE 7-8] 1|1]0]] HR- 130 max] 4,Med Ball Guillotine Isometric Holds -2 x 60 seconds [RPE - 9 | HR- 140 max] 5.Ab Wheel Roll Out- 3 x 12 [RPE- 7 |HR- 110 max]Week 9 jay 4 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Training 1.A.ZPress -3x3 [RPE-9 | French Contrast] HR - 150 max] 1.B. MB Overhead Toss -3 x 1 [RPE - 6 French Contrast | HR - 140 max] 1.C. Accelerated Band Plyo Push Up - 3x3 [RPE -6 | French Contrast | HR - 140 max] 2.8. Zercher Squat - 3 x 3 [RPE -9 | French Contrast | HR- 140 max] 2.8. Box Squat Box Jump with DB's- 3x 1 [RPE--6 | French Contrast | HR - 130-140 max] 2.C. Bounding Tuck Jumps -3 x 3 [RPE -6| French Contrast HR - 140 max] 3.Weighted Pull Ups 3x 6 [RPE- 7-8 |[1|1]0} | HR -130 max} 4. Half Kneeling Chop and Lift with KB - 2 x 8 each side [RPE -9 | HR - 140 max]Week 10 jay 1 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Plyometrics 1. Sprawl to Staggered Broad Jump- 6x2 Training 1.A.Zercher Squat- 2 x2 [RPE -9| Potentiation Clusters | HR - 140 max] 1.B. Hurdle Hop - 2 x 1 [RPE - 6| 4 Hurdles | HR - 140 max) 1.C. Vertical Band Jump - 2x 3 [RPE - 6 | F Potentiation Clusters | HR - 140 max] 2.A. Glute Bridge Floor ress -2 x 2 [RPE -9 | Potentiation Clusters | HR -150 max} 2.B. Med Ball Rotational Throw - 2 x 2 each side [RPE -6 | Potentiation Clusters | HR - 130-140 max] 2.C. Band Assisted Plyo Push Up - 2x3 [RPE-6 | Potentiation Clusters | HR - 140 max] 3. Single Arm Cable Row - 3x 10[RPE- 8 |[1|1]0]] HR- 130 max} 4. Pull Up Isometric Holds - 2 x 60 seconds [RPE -9 | HR- 150 max] 5. Plank - 2x45 seconds [RPE - 8 | HR - 120 max]Cul S14 Week 10 Day 2 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Training 1A. Barbell Floor Press -2.x2 [RPE-9 | French Contrast] HR- 150 max] 1.B. MB Overhead Throw - 2 x 1 [RPE 6 | Contrast | HR 140 max] 1.C Incline Plyo Push Up- 2x 3 [RPE -5<6 | French Contrast | HR 140 max} 2. Barbell Split Squat- 2 x 2(RPE- 9 | French Contrast | HR - 150 max] 2.8. Hurdle Hop-2x 1 [RPE-5 | French Contrast | HR - 130-140 max] 2.C. Split Squat Jump - 2x 2 [RPE- 6 | French Contrast | HR- 140 max] 3. Sled Row - 3x 30 seconds [RPE - 7-8 | Explosive Tempo | HR- 130 max} 4, Heawy Bag Iso Hold - 2 x 60 seconds (RPE -8 | HR- 140 max] 5.Ab Wheel Rollout-2 x 12 each [RPE -7| HR-110 max]Cul S14 Week 10 Day 3 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Plyometrics 1. Reactive Med Ball Broad Chest Pass - 8x 1 Training 1.A. Trap Bar Deadlift -2x2 [RPE-9 | Potentiation Clusters | HR- 150 max] 1.B. Med Ball Jump Overhead Toss-2 x3 [RPE- 6 | Potentiation Clusters | HR -140 max} 1.C. DB Squat Jump -2.x 3 [RPE - 6 Potentiation Clusters | HR - 140 max] 2.4, Close Grip Bench Press- 2 x2 [RPE -9| Potentiation Clusters | HR 140 max] 2.B. Med Ball Overhead Press Pass 2 x 3 [RPE - 6 | Potentiation Clusters | HR 130-140 max] 2. Plyo Push Up- 2x4 [RPE -6] Potentiation Clusters | HR- 140 max] 3.Landmine Rows - 3.x 10[RPE- 8 | [1]1]0]| HR -130.max} 4, Heavy Med Ball Quarter Squat Holds -2 x 90 seconds [RPE- 9 | HR - 140 max] 5. Swiss Ball Stirthe Pot - 2 x 30 seconds [RPE - 8] HR- 120 max]Cul S14 Week 10 Day 4 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Training 1.A.Z Press -2x2 [RPE- 9] French Contrast] HR 150 max] 1.B. MB Overhead Toss -2.x 1 [RPE- 6 French Contrast | HR- 140 max] 1.C Accelerated Band Plyo Push Up- 2x 3[RPE--6 | French Contrast | HR - 140 max} 2A. Tercher Squat - 2 x 2 [RPE -9| French Contrast | HR- 140 max] 2.B. Box Squat Box Jump with DB's- 2x 1 [RPE - 6 | French Contrast | HR - 130-140 max] 2.C. Bounding Tuck Jumps -2.x 3 [RPE -6 | French Contrast| HR - 140 max) 3, Weighted Pull Ups -3 x 6 [RPE- 7-8 |{1|1|0] |HR - 130 max] 4, Half Kneeling Chop and Lift with KB - 2x 8 each side [RPE -9 | HR - 140 max]Cul S14 Week 11 Day 1 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Plyometrics 1. Sprawl to Broad Jump to Vertical Tuck Jump -6 x 2 Training 1.A.Zercher Squat -3.x2 [RPE - 10 Potentiation Clusters | HR - 150 max] 1.B. Hurdle Hop -3 x 1[RPE- 6 | 4 Hurdles | HR - 140 max) 1.C.Vertical Band Jump - 3x 3 [RPE -6 | Potentiation Clusters | HR - 140 max] 2.8. Floor Press 2 x2 [RPE- 10 | Potentiation Clusters | HR - 150 max] 2.B. Supine Med Ball Pass-2x3 [RPE 6 | Potentiation Clusters | HR - 130-140 max] 2.C. Band Assisted Plyo Push Up - 2x3 [RPE -6 | Potentiation Clusters | HR - 140 max] 3. Sled Row -2x 10[RPE-9 | HR - 130 max) 4.Ab Wheel Roll Out 3 x 12 [RPE- 8 | HR- 120 max]Week 11 Day 2 - Anaerobic Conditioning RSA Dynamic Warm Up Training 1A. Barbell Floor Press - 2x2 [RPE-9 | French Contrast] HR - 150 max] 1.B. MB Overhead Throw - 2 x 1 [RPE -6 | Contrast | HR - 140 max] 1.C Incline Plyo Push Up - 2x 3 [RPE - 5-6 | French Contrast | HR - 140 max] 2.A. Barbell Split Squat- 2 x2 [RPE- 9 | French Contrast | HR- 150 max] 2.B. Hurdle Hop -2.x 1 [RPE-5 | French Contrast | HR- 130-140 max] 2.C. Split Squat Jump - 2x 2 [RPE-6 | French Contrast | HR- 140 max] 3.Sled Row - 3 x 30 seconds [RPE - 7-8 | Explosive Tempo | HR- 130 max] 4, Heavy Bag Iso Hold - 2x 60 seconds (RPE -8 | HR- 140 max] 5.Ab Wheel Rollout -2.x 12 each [RPE -7 | HR - 110 max]Week 11 jay 3 - Speed Strength - Maximal Strength - Explosive Power Dynamic Warm Up Plyometrics ‘1, Med Ball Slam to Sprawl to Med Ball Single Arm Chest Pass - 8 x 2 Training 1.A.Trap Bar Deadlift -2.x2 [RPE- 10 | Potentiation Clusters | HR- 150 max] 1.B. DB Box Squat Box Jump- 2x3 [RPE-6 | Potentiation Clusters| HR - 140 max 1.C, Bounding Broad Jump - 2x 3 [RPE-6 | Potentiation Clusters | HR- 140 max] 2.8. Glute Bridge DB Floor Press- 3 x.2 [RPE -10 | Potentiation Clusters | HR - 140 max} 2.B. Med Ball Overhead Press Pass - 3 x3 [RPE - 6 | Potentiation Clusters | HR - 130-140 max] 2.C. Deficit Plyo Push Up- 2x 4 [RPE- 6 | Potentiation Clusters | HR - 140 max] 3. Pull Ups - 3x 10(RPE- 9 |{0[0[0] | HR- 150 max} 4, Hercules Hold -2 x 90 seconds [RPE - 10 |HR - 155 max] 5. Plank - 2x45 seconds [RPE - 7 | HR - 130. max]Week 11 Day 4 - Anaerobic Conditioning Dynamic Warm Up Training 1.A.ZPress -2x2 [RPE-9 | French Contrast] HR - 150 max] 1.B. MB Overhead Toss -2.x 1 [RPE - 6 French Contrast | HR- 140 max] 1. Accelerated Band Plyo Push Up - 2x 3 [RPE -6 | French Contrast | HR - 140 max] 2.A.Lercher Squat -2 x2 [RPE-9 | French Contrast | HR- 140 max] 2.B. Box Squat Box Jump with DB's- 2.x 1 [RPE--6 | French Contrast | HR - 130-140 max] 2.C. Bounding Tuck Jumps -2.x 3 [RPE -6 French Contrast | HR - 140 max] 3, Weighted Pull Ups -3 x 6 [RPE 7-8 |[1|1[0] | HR - 130 max] 4, Half Kneeling Chop and Lift wth KB -2 x8 each side [RPE -9 | HR- 140 max]Cul S14 Week 12 Day 1 - Deload Dynamic Warm Up Power 1.A.Box Jump- 5x5 [RPE-5 | HR-120 max] 1.B. Med Ball Rotational Throw - 5 x 3 reps each [RPE -5 | HR- 140 max] 2.Goblet Squat-3 x 6 [RPE -7 | {0|0[0]| HR- 120 max] 3, Weighted Pull Up -3x8 [RPE -7 | [0[0|0] | HR - 130 max] 4, Single Arm Cable Row -3x 8 each side [RPE - 7 | [0|0)0]] HR- 130 max] 5. Farmer Walk -2 x 100 yards [RPE- 7 | HR - 140 max] Week 12 Day 2 - Fight Specific Circuit Dynamic Warm Up Fight Specific Circuit - 3 x 5 Rounds with 60 second Rest 1.A. Prowler Push - 60 seconds 1.B.BattleRope -60 seconds 1.C. Heavy Bag Muay Thai Kicks ~60 seconds 1.0. Med Ball Overhead Toss - 60 seconds 1. Heavy Bag Ground and Pound - 60 secondsCul S14 Week 12 Day 3 - Deload Dynamic Warm Up Power 1.A.Hurdle Hop - 3x4 [RPE-6| 4 Hurdles | HR- 120 max] 1.B. Med Ball Rotational Slams -3 x4 each side [RPE -6 | HR 130 max] 2.Floor Press -2 x 6 {RPE 6 |{0|0|0]| HR- 120 max] 3. Pull Ups-2x8 [RPE -6 | {0]0[0]| HR - 130 max] 4, Sandbag Carry -2 x 100 yards [RPE-7 | HR- 140 max] Week 12 Day 4 - Fight Specific Circuit Dynamic Warm Up Fight Specific Circuit - 3x 5 Rounds with 60 second Rest 1.A, Heavy Bag 1,2's - 60 seconds 1.B. Versaclimber - 60 seconds 1.C. Heavy Bag Muay Thai Kicks ~60 seconds 1.D.BattleRope -60 seconds ‘LE. Prowler Push - 60 seconds