FightReady 4D M 1

Download as pdf or txt
Download as pdf or txt
You are on page 1of 16
At a glance
Powered by AI
The document outlines a 4-week training program focused on plyometrics, strength, hypertrophy and joint integrity. Each workout incorporates dynamic warmups, plyometrics and strength training using various exercises.

Each workout includes dynamic warmups, plyometrics such as jumps and skips, and a strength training circuit using exercises like squats, presses, rows and carries. Corrective exercises are also included.

Week 1 focuses on low-level plyometrics and building strength and capacity. Weeks 2-3 increase the intensity and lower the reps. Week 4 is a deload week with lower intensity.

fight ready

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 - 2 x 5 each leg [land 2 feet]

2. Single Leg Broad Jumps - 2 x 5 each leg [land 2 feet]

3. Skater Jumps - 2 x 5 each leg [1 second pause at landing]

Strength

1.A. 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 - 3 x 15

4. Farmer Walk - 4 x 90 seconds [RPE - 8 | Fast Pace | HR - 140-150 max]

5. Plank - 3 x 45 seconds [RPE - 6-7 | HR - 130-140 max]


Week 1
Day 2 - Plyometrics - Strength - Hypertrophy - Joint Integrity
Dynamic Warm Up

Plyometrics

1. Box Jump - 6 x 1

2. Seated Box Jump - 6 x 1

Strength

1.A. Incline Bench Press - 4 x 8 [RPE - 8 | [6|0|0] | HR - 140-150 max]

1.B. Prone Y,T,W’s - 4 x 8

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

3.A. 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 - 4 x 10 [2 focus on height | 2 focus on distance]

Strength

1.A. Trap Bar Deadlift - 4 x 8 [RPE - 7 | [6|0|0] | HR - 140-150 max]

1.B. Corrective Exercise Single Leg Hip Bridge - 4 x 10 each leg

2.A. Floor Press - 3 x 8 [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 - 3 x 12 [RPE - 7-8 | [3|0|0] | HR - 140-150 max]

3.B. Corrective Exercise Reverse Hyper - 3 x 12

4. Suitcase Carry - 4 x 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 - 6 x 1

Strength

1.A. Military Press - 3 x 10 [RPE - 8 | [6|0|0] | HR - 140-150 max]

1.B. Band Face Pull - 3 x 10

2.A. 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 | [6|0|0] | HR - 140-150 max]

3.B. Bird Dog - 3 x 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 x 5 each leg [land 2 feet]

2. Single Leg Broad Jumps - 2 x 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 - 3 x 45 seconds [RPE - 7 | HR - 130-140 max]


Week 2
Day 2 - Plyometrics - Strength - Hypertrophy - Joint Integrity
Dynamic Warm Up

Plyometrics

1. Box Jump - 6 x 1

2. Seated Box Jump - 6 x 1

Strength

1.A. Incline Bench Press - 5 x 6 [RPE - 8 | [6|0|0] | HR - 140-150 max]

1.B. Prone Y,T,W’s - 5 x 8

2.A. Weighted Pull Ups - 4 x 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 - 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 2
Day 3 - 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 - 4 x 10 [2 focus on height | 2 focus on distance]

Strength

1.A. 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 - 4 x 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 - 6 x 1

Strength

1.A. Military Press - 5 x 6 [RPE - 8 | [6|0|0] | HR - 140-150 max]

1.B. Band Face Pull - 5 x 8

2.A. 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 - 3 x 15 [RPE - 7-8 | [6|0|0] | HR - 140-150 max]

3.B. Bird Dog - 3 x 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 3
Day 1 - Strength - Hypertrophy - Joint Integrity
Dynamic Warm Up

Plyometrics

1. Single Leg Tuck Jump - 2 x 5 each leg [land 2 feet]

2. Single Leg Broad Jumps - 2 x 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 5 [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 - 4 x 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 - 6 x 1

2. Seated Box Jump - 6 x 1

Strength

1.A. Incline Bench Press - 5 x 5 [RPE - 9 | [0|3|0] | HR - 140-150 max]

1.B. Prone Y,T,W’s - 5 x 8

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

3.A. DB RDL - 4 x 8 [RPE - 9 | [0|3|0] | HR - 140-150 max]

3.B. Walking DB Lunge - 3 x 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 - 2 x 10 seconds

2. Squat Jumps - 2 x 10 seconds

3. Power Skips - 4 x 10 [2 focus on height | 2 focus on distance]

Strength

1.A. 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 - 6 x 1

2. MB Broad Chest Pass - 6 x 1

Strength

1.A. Military Press - 5 x 5 [RPE - 9 | [0|3|0] | HR - 140-150 max]

1.B. Band Face Pull - 5 x 8

2.A. 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 - 3 x 15 [RPE - 9 | [0|3|0] | HR - 140-150 max]

3.B. Bird Dog - 3 x 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 - 1 x 5 each leg [land 2 feet]

2. Single Leg Broad Jumps - 1 x 5 each leg [land 2 feet]

3. Skater Jumps - 1 x 5 each leg [1 second pause at landing]

Strength

1.A. Goblet Squat - 3 x 8 [RPE - 6 | [0|0|0] | HR - 120 max]

1.B. Corrective Exercise TKE - 3 x 10

2.A. DB Bench Press - 3 x 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
Day 3 - Deload
Dynamic Warm Up

Plyometrics

1. Pogo Jumps - 1 x 10 seconds

2. Squat Jumps - 1 x 10 seconds

3. Power Skips - 2 x 10 [1 focus on height | 1 focus on distance]

Strength

1.A. Trap Bar Deadlift - 3 x 8 [RPE - 6 | [0|0|0] | HR - 120 max]

1.B. Corrective Exercise Single Leg Hip Bridge - 3 x 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 - 3 x 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
Day 4 - Deload Aerobic Capacity
Dynamic Warm Up

Aerobic Capacity

1. LSD Running - 35 minute Jog [HR - 120 max]

You might also like