Programme Entrainements

Day 1
Cardio circuit 30:00 (mix of machines) *low intensity,

nasal breathing only
Then,
Core work
REST
Technical shadow-boxing 12 rounds 2:00 work/1:00 rest
Day 2
Warmup
Landmine twist 3x5/side @ 15
Superset: Box jump 3x5, 3 sets 4 way band neck
isometric 0:15
Back squat 3x6 @ 90+chains *cluster set, every 2 reps
re-rack for 0:30
Superset: Supination pull-up 3x8, Lunge hold 1-arm
dumbbell press 3x8/side @ 20 *hold on to pull-up bar for
0:10 after last rep
Dumbbell farmer carry 2x40 meters
REST
MMA conditioning 3 to 5 rounds of the casual circuit
(odd week 6x0:50/1:00, even week 12x0:25/1:00)
Then,
Full stretching
Day 3
Then,
Core work
REST
Massotherapist session or Foam
rolling+theragun+powerdot
Day 4
Warmup
Superset: Medball scoop toss 4x4, Plate neck lateral
flexion 3x15/side
Barbell step-up 3x6/leg @ 50+chains
Superset: Bench press 3x6 @ 80+chains *cluster set,
every 2 reps re-rack for 0:30, Pendlay row pronation 3x8
@ 75
Bearhug carry 2x40 meters
REST
Heavy bag striking 12 rounds 3:00 work/1:00 rest
Then,
Full stretching
Day 5
Then,
Core work
REST
Technical shadow-wrestling 12 rounds 2:00 work/1:00
rest
Day 6
Then,
Full stretching
Day 7
Off day full rest (ideally hot and cold exposure protocol)
Day 1
Then,
Core work
REST
Day 2
Warmup
Landmine twist 3x5/side @ 17,5
isometric 0:15
re-rack for 0:30
0:10 after last rep
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
every 2 reps re-rack for 0:30, Pendelay row pronation
3x8 @ 80
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Then,
Core work
REST
Day 2
Warmup
Landmine twist 3x6/side @ 17,5
isometric 0:15
re-rack for 0:30
0:10 after last rep
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
3x6 @ 85
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Then,
Core work
REST
Day 2
Warmup
Landmine twist 3x6/side @ 20
isometric 0:15
Back squat 3x3 @ 125+chains *cluster set, every 1 rep
re-rack for 0:30
0:10 after last rep
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
every 1 rep re-rack for 0:30, Pendelay row pronation 3x6
@ 95-100
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Then,
Core work
REST
Day 2
Warmup
Superset: Explosive band rotation 3x5/side, Medball
explosive punch throw 3x3/side
Superset: Back squat 3x3 @ 110+chains (rest 3:00
before box jump), Box jump 3x3 (rest 1:30 before
squats)
Superset: Barbell bent over row isometric 3x0:06 (hold
barbell against belly button), Explosive pendlay row 3x5
@ 70
Farmer walk 2x20 meters
REST
Then,
Full stretching
Day 3
On Assault Bike 2 sets of: 8x0:40 work/0:20 rest (2:30
rest between sets)
Then,
Core work
REST
Day 4
Warmup
Superset: Split squat iso pull against pins 3x0:06, Push
press 3x4 @ 80
Superset: Bench press 3x4 @ 100+chains, Incline plyo
push-ups 3x4
Superset: Canon ball pull-ups 3x5 (0:06 chin over bar
hold after last rep), 4 way banded neck isometric 3x0:10
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Then,
Core work
REST
Day 2
Warmup
squats)
@ 75
REST
Then,
Full stretching
Day 3
rest between sets)
Then,
Core work
REST
Day 4
Warmup
press 3x3 @ 85
push-ups 3x3
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Then,
Core work
REST
Day 2
Warmup
squats)
@ 80
REST
Then,
Full stretching
Day 3
rest between sets)
Then,
Core work
REST
Day 4
Warmup
press 4x3 @ 90-95
Superset: Bench press 4x3 @ 112,5+chains, Incline plyo
push-ups 4x4
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Then,
Core work
REST
Day 2
Warmup
squats)
@ 85
REST
Then,
Full stretching
Day 3
rest between sets)
Then,
Core work
REST
Day 4
Warmup
press 4x2 @ 95-100
push-ups 5x3
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
RECOVERY WEEK (start drinking

«morning cocktail»for 1 month)
Day 1
REST
Then,
Core work
Day 2
rest
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Then,
Full stretching
Day 5
Then,
Core work
Day 6
rest
Then,
Full stretching
Day 7
Day 1
Cardiac power intervals
6 rounds of: 1:00 work@Max heart rate, Rest 3:00 up to
5:00 between rounds
Then,
Core work
REST
Day 2
Warmup
Landmine twist 3x5/side
isometric 0:15
re-rack for 0:30
dumbbell press 3x8/side *hold on to pull-up bar for 0:10
after last rep
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
Superset: Bench press 3x6+chains @ 100+chains
*cluster set, every 2 reps re-rack for 0:30, Pendlay row
pronation 3x8
REST
Then,
Full stretching
Day 5
Threshold cardio intervals
3 Rounds of: 3:00 work@165-175 BPM, Rest 5:00
between rounds
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
re-rack for 0:30
after last rep
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
REST
Then,
Full stretching
Day 5
5:00 between rounds
Then,
3x20 Tibialis raises
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
Back squat 3x6 @ 120 *cluster set, every 2 reps re-rack
for 0:30
after last rep
REST
(odd week 6x0:50/1:00, even week 12x0:25/1:00
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
REST
Then,
Full stretching
Day 5
10 rounds of: 1:00 work@Max heart rate, Rest 3:00 up
to 5:00 between rounds
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
Back squat 3x3 @ 130+chains*cluster set, every 1 rep
re-rack for 0:30
after last rep
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
every 1 rep re-rack for 0:30, Pendlay row pronation 3x6
REST
Then,
Full stretching
Day 5
5:00 between rounds
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
squats)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
press 3x4 @ 85+chains
push-ups 3x4
REST
Then,
Full stretching
Day 5
High intensity continuous training (HICT)
1 Round of: 15:00 Slow pace but highest resistance
*use Bikeerg
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
Superset: Back squat 3x3 @ 130 (rest 3:00 before box
jump), Box jump 3x4 (rest 1:30 before squats)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
push-ups 3x3
REST
Then,
Full stretching
Day 5
2 Rounds of: 10:00 Slow pace but highest resistance,
7:00 Rest between rounds *use Bikeerg
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
squats)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
push-ups 4x4
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
between rounds
Then,
Core work
REST
Day 2
Warmup
squats)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
push-ups 5x3
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7

Day 1
REST
Then,
Core work
Day 2
rest
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Then,
Full stretching
Day 5
Then,
Core work
Day 6
rest
Then,
Full stretching
Day 7
Day 1
High resistance intervals
15 rounds of: 0:10 all out effort, Rest 2:00 between
rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
re-rack for 0:30
after last rep
REST
5x3:00 work/1:00 rest Rounds of Dummy work:
Throwing on the floor from one or two leg(s) takedown,
pulling around the mats hold him from armpits with palm
facing up, pushing him against wall with his arms above
your shoulders and maintain full pressure, carry him
horizontally (one hand holding one leg at crutch level,
second hand holding at armpit level) Goal of this
workout is to work with no short breaks at all during
rounds, constant pressure !
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
3x8
REST
Then,
Full stretching
Day 5
6 Rounds of: 1:00 @ Max sustainable heart rate, Rest
3:00-5:00
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
re-rack for 0:30
after last rep
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
REST
Then,
Full stretching
Day 5
3:00-5:00
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
re-rack for 0:30
after last rep
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
3x6
REST
Then,
Full stretching
Day 5
3:00-5:00
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
rounds
Then,
Core work
REST
Day 2
Warmup
isometric 0:15
Back squat 3x3 @ 135+chains *cluster set, every 1 rep
re-rack for 0:30
after last rep
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
flexion 3x15/side
every 1 rep re-rack for 0:30, Pendelay row pronation 3x6
REST
Then,
Full stretching
Day 5
3:00-5:00
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Aeorobic jumps/plyo
15 Rounds of: Squat jump 0:10 work/0:15 rest
(moderate intensity)
10 Rounds of: Banded plyo push-ups 0:10 work/0:30
rest (moderate intensity)
Then,
Core work
REST
Day 2
Warmup
squats)
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
push-ups 3x4
REST
Then,
Full stretching
Day 5
Alactic capacity intervals
2 Sets of 10 Rounds of: 0:10 @ Max effort/1:00 Rest
(Rest 5:00 between sets)
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Aeorobic jumps/plyo
Then,
Core work
REST
Day 2
Warmup
squats)
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
Superset: Bench press 3x4 120+chains, Incline plyo
push-ups 3x3
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Aeorobic jumps/plyo
Then,
Core work
REST
Day 2
Warmup
squats)
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
push-ups 4x4
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7
Day 1
Aeorobic jumps/plyo
Then,
Core work
REST
Day 2
Warmup
before box jump), Box jump 4x3(rest 1:30 before squats)
REST
Then,
Full stretching
Day 3
between rounds
Then,
Core work
REST
Day 4
Warmup
push-ups 5x3
REST
Then,
Full stretching
Day 5
Then,
Core work
REST
rest
Day 6
Then,
Full stretching
Day 7

Day 1
REST
Then,
Core work
Day 2
rest
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Then,
Full stretching
Day 5
Then,
Core work
Day 6
rest
Then,
Full stretching
Day 7
Day 1
Extensive tempo cardio on Assault bike
2 sets of: 8 rounds 0:40 work/0:20 rest (2:00 rest
between sets, the pace is above 20mph)
Then,
Core work
Day 2
Warmup
Superset: 3 sets 4-way band neck isometric 3x0:10,
seated dumbbell reverse flyes 3x10 (chest on thighs)
Plyo/jump circuit 1 set https://www.youtube.com/watch?
time_continue=1&v=8W-
AhlcSNDM&embeds_referring_euri=https%3A%2F%2F
mail.google.com%2F&embeds_referring_origin=https%3
A%2F%2Fmail.google.com&source_ve_path=Mjg2NjY&
feature=emb_logo&ab_channel=SweetScienceOfFightin
g
Muscle snatch complex 3x3 (3 reps = 2 from hang+1
from floor)
Back squat 3x8
Superset: Floor press 3x10, Supinated grip pull-ups
3x10 (5-10 reps range, stop 2 reps before failure)
Pallof isometric hold 3x0:20/side
Farmer carry 2x40 meters
REST
Heavy bag striking 12 rounds 3:00 work/1:00 rest OR
Sparring striking session
Then,
Full stretching
Day 3
Cardiac output low intensity 30:00 (mix of machines,
keep heart between 120-150)
Then,
Core work
REST
Day 4
Superset: Harness neck extension 3x10, Plate neck
lateral flexion 3x10 (lay on bench, front+back+left and
right side), Waiter walk 3x20 meters/side
Medball circuit 1 set https://www.youtube.com/watch?
v=8iZZ-
KHk3b8&ab_channel=VillanovaSportsPerformanceTrain
ing
Superset: Standing behind the neck strict press 3x6,
One-arm dumbbell rows 3x10/side (do rows deadbug
balance on bench)
Superset: Dumbbell lunge steps 3x8/leg, Weighted
isometric back extension 3x0:20
Superset: Dumbbell lateral raises 3x10, Mini band
spider crawls 3x3 (3 up and down) https://
www.youtube.com/watch?
v=WF0b3AZfnQ0&ab_channel=TrueFitnessWindsor
Superset: Banded triceps pushdowns 3x10, Fat grip
barbell curls 3x8
REST
(odd week 6x0:50/1:00, even week 12x0:25/1:00) OR
MMA sparring session
Day 5
Then,
Core work
Day 6
Warmup
Superset: 3 sets 4-way band neck isometric 0:10,
Banded face pulls 3x15
Plyo/jump circuit 1 set https://www.youtube.com/watch?
time_continue=1&v=8W-
g
Muscle clean complex 3x3 (3 reps = 2 from hang+1 from
floor)
Deadlift 3x8 (trap bar or regular)
Superset: Incline bench press 3x10, Pronated grip pull-
ups 3x10 (5-10 reps range, stop 2 reps before failure)
REST
Wrestling/Grappling sparring session
Then,
Full stretching
Day 7
Day 1
Then,
Core work
Day 2
Warmup
Plyo/jump circuit 2 sets https://www.youtube.com/
watch?time_continue=1&v=8W-
g
from floor)
Back squat 4x6
Superset: Floor press 4x8, Supinated grip pull-ups 3x10
(5-10 reps range, stop 2 reps before failure)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Medball circuit 2 sets, 1:00 rest between sets https://
www.youtube.com/watch?v=8iZZ-
ing
balance on bench)
barbell curls 3x10
REST
Then,
Full stretching
Day 5
Then,
Core work
Day 6
Warmup
Plyo/Jump circuit 2 sets https://www.youtube.com/
g
floor)
REST
Then,
Full stretching
Day 7
Day 1
Then,
Core work
Day 2
Warmup
g
from floor)
Back squat 5x5
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
ing
balance on bench)
barbell curls 3x10
REST
Then,
Full stretching
Day 5
Then,
Core work
Day 6
Warmup
g
floor)
REST
Then,
Full stretching
Day 7
Day 1
Then,
Core work
Day 2
Warmup
g
from floor)
Back squat 4x4
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
ing
balance on bench)
barbell curls 3x12
REST
Then,
Full stretching
Day 5
Then,
Core work
Day 6
Warmup
g
floor)
REST
Then,
Full stretching
Day 7
RECOVERY WEEK
Day 1
REST
Then,
Core work
Day 2
rest
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Then,
Full stretching
Day 5
Then,
Core work
Day 6
rest
Then,
Full stretching
Day 7
Day 1
10 rounds of: 0:10 max effort/2:00 rest
Then,
Core work
Day 2
Warmup
Superset: Banded neck protraction/retraction 2x8/way,
2x5 Deadbug/leg (hold a band overhead at eyes level
with both hand)
Box jump 2x3
Medball forward scoop toss @10 3x3 https://
v=UmLEPjElr4s&ab_channel=RAWRStrength
Power snatch 3x3 (drop bar after each rep)
Back squat 3x6 (cluster set, re-rack for 0:30 every 2
reps)
Superset: Bench press 3x6 (cluster set, re-rack for 0:30
every 2 reps), Cannon ball pull-ups 3x5
Suitcase carry 3x20 meters/side
Alactic power intervals 5x0:06 Max effort (as a rest
period shadowboxing until heart rate goes down)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
Superset: 3 sets 4-way band neck 10/each side, 90/90
bottoms up kettlebell carry 3x20 meters
Low hurdle double bounce hops 2x5
Superset: Push press 3x5, Pendlay row 3x8
Goblet hold one-leg squat 3x6/leg
Back extension 3x15 (hold weight if too easy)
Superset: Barbell reverse curl 3x8, Lying dumbbells
triceps extension 3x10
REST
Then,
Full stretching
Day 5
8 Rounds: 1:00 work/rest 3:00 (goal is to reach max
heart rate as fast as possible and maintain it as long as
possible)
Then,
Core work
Day 6
Warmup
Bottoms kettlebell waiter walk 3x20 meters/side
Broad jump 2x3 (walk back to start each rep)
Medball scoop toss @10 3x5
Power clean 3x3 (drop bar after each rep)
Deadlift 3x6 (cluster set, drop bar for 0:30 every 2 reps)
Incline bench 3x6 (cluster set, re-rack for 0:30 every 2
reps)
Pronated grip pull-ups 3x7
Explosive band rotation 3x5/side
REST
Then,
Full stretching
Day 7
Day 1
12 rounds of: 0:10 max effort/rest between 2:00-3:00
Then,
Core work
Day 2
Warmup
with both hand)
Box jump 3x3
reps)
Alactic power intervals 6x0:06 Max effort (as a rest
period shadowboxing until heart rate goes down)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
REST
Then,
Full stretching
Day 5
possible)
Then,
Core work
Day 6
Warmup
reps)
REST
Then,
Full stretching
Day 7
Day 1
Then,
Core work
Day 2
Warmup
with both hand)
Box jump 3x4
reps)
Alactic power intervals 2 sets 5x0:07 Max effort (as a
rest period shadowboxing until heart rate goes down,
rest 3:00 between sets)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
REST
Then,
Full stretching
Day 5
possible)
Then,
Core work
Day 6
Warmup
reps)
REST
Then,
Full stretching
Day 7
Day 1
Then,
Core work
Day 2
Warmup
with both hand)
Box jump 4x4
Back squat 3x3 (cluster set, re-rack for 0:30 every rep)
every rep), Cannon ball pull-ups (go to failure on every
set of pull-up)
Alactic power intervals 2 sets 6x0:07 Max effort (as a
rest period shadowboxing until heart rate goes down,
rest 3:00 between sets)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
REST
Then,
Full stretching
Day 5
possible)
Then,
Core work
Day 6
Warmup
Deadlift 3x3 (cluster set, drop bar for 0:30 every rep)
Incline bench 3x3 (cluster set, re-rack for 0:30 every
rep)
Pronated grip pull-ups 3xMax (go to failure on each set)
REST
Then,
Full stretching
Day 7

Day 1
REST
Then,
Core work
Day 2
rest
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Then,
Full stretching
Day 5
Then,
Core work
Day 6
rest
Then,
Full stretching
Day 7
Day 1
Anaerobic lactic intervals
2 sets 6x0:20 work/0:30 rest (near maximal effort, must
be able to maintain same pace across, rest 5:00 to 8:00
between sets)
Then,
Core work
Day 2
Warmup
4-way band neck isometric 3x0:05 (hardest resistance
possible, rest 1:30 between sets)
Power snatch off block 3x3 (drop bar after each rep, use
Dima drop mats)
Superset: Deadstop front squat 3x4, Dumbbell jump
squat @10 3x2
Superset: Floor press 3x4, Incline plyo push-ups 3x5
Bearhug carry 3x40 meters (don’t drop must be
unbroken)
Alactic capacity 6x0:10 work/0:10 rest (maximum
intensity)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
Banded neck lateral flexion 3x10
Superset: Push press 3x3, Explosive Pendlay row 3x6
Zercher step-ups 3x6/leg
Superset: Glute ham raises 3x6 (hold weight), Canon
ball pull-ups 3x5-10 (stop 1 rep before failure)
REST
Then,
Full stretching
Day 5
between sets)
Then,
Core work
Day 6
Warmup
Power clean off block 3x3 (drop bar after each rep, use
Dima drop mats)
Superset: KB swings 3x8@36, Broad jump bound 3x3
Superset: Landmine rotations 3x5/side, Medball
rotational throw 3x3/side @6
REST
Then,
Full stretching
Day 7
Day 1
between sets)
Then,
Core work
Day 2
Warmup
Dima drop mats)
squat @10 3x3
unbroken)
Alactic capacity 8x0:10 work/0:10 rest (maximum
intensity)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
REST
Then,
Full stretching
Day 5
between sets)
Then,
Core work
Day 6
Warmup
Dima drop mats)
REST
Then,
Full stretching
Day 7
Day 1
between sets)
Then,
Core work
Day 2
Warmup
Dima drop mats)
squat @16 3x3
unbroken)
Alactic capacity 3 sets 6x0:10 work/0:10 rest (maximum
intensity, 5:00 to 8:00 rest between sets)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
REST
Then,
Full stretching
Day 5
between sets)
Then,
Core work
Day 6
Warmup
Dima drop mats)
REST
Then,
Full stretching
Day 7
Day 1
between sets)
Then,
Core work
Day 2
Warmup
Dima drop mats)
squat @20 3x3
unbroken)
Alactic capacity 3 sets 8x0:10 work/0:10 rest (maximum
intensity, 5:00 to 8:00 rest between sets)
REST
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Warmup
REST
Then,
Full stretching
Day 5
between sets)
Then,
Core work
Day 6
Warmup
Dima drop mats)
REST
Then,
Full stretching
Day 7
RECOVERY WEEK
Day 1
REST
Then,
Core work
Day 2
rest
Then,
Full stretching
Day 3
Then,
Core work
REST
Day 4
Then,
Full stretching
Day 5
Then,
Core work
Day 6
rest
Then,
Full stretching
Day 7

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Day 1

Cardio circuit 30:00 (mix of machines) *low intensity,

RECOVERY WEEK (start drinking

RECOVERY WEEK (start drinking

RECOVERY WEEK (start drinking

RECOVERY WEEK (start drinking

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