FightReady 4D M 1
FightReady 4D M 1
FightReady 4D M 1
month 1
Focus
Low Level Plyometrics
Strength Capacity
Hypertrophy
Aerobic Capacity
Joint Integrity
Parameters
High Volume
Low Intensity
High Frequency
Plyometrics
Strength
Plyometrics
1. Box Jump - 6 x 1
Strength
3.B. Walking DB Lunge - 3 x 8 each leg [RPE - 8 | Steady Tempo | HR - 140-150 max]
Plyometrics
Strength
Plyometrics
1. MB Backwards Toss - 6 x 1
Strength
4.A. Low Handle Trap Bar Deadlift - 3 x 10 [RPE - 8 | [6|0|0] | HR - 140 max]
Plyometrics
Strength
Plyometrics
1. Box Jump - 6 x 1
Strength
3.B. Walking DB Lunge - 3 x 8 each leg [RPE - 8 | Steady Tempo | HR - 140-150 max]
Plyometrics
Strength
Plyometrics
1. MB Backwards Toss - 6 x 1
Strength
4.A. Low Handle Trap Bar Deadlift - 3 x 10 [RPE - 8 | [6|0|0] | HR - 140 max]
Plyometrics
Strength
Plyometrics
1. Box Jump - 6 x 1
Strength
3.B. Walking DB Lunge - 3 x 8 each leg [RPE - 9 | Steady Tempo | HR - 140-150 max]
Plyometrics
Strength
Plyometrics
1. MB Backwards Toss - 6 x 1
Strength
4.A. Low Handle Trap Bar Deadlift - 3 x 10 [RPE - 9 | [0|2|0] | HR - 140 max]
Plyometrics
Strength
Week 4
Day 2 - Deload Aerobic Capacity
Dynamic Warm Up
Aerobic Capacity
Plyometrics
Strength
Week 4
Day 4 - Deload Aerobic Capacity
Dynamic Warm Up
Aerobic Capacity