Name Floor Press

Close Grip Bench Incline BP Trap Bar Deadlift

Zercher Squat Front Squat Sumo Deadlift
Zercher Box Squat MAP MAS
 Floor Press
1RM
#N/A

Sess
Movem

External R
Pogos, Forwards, Backw
Band

Week 1 Week 2

Max Effort Zercher Box Squat Max Effort Trap Bar deadlift

ME Weight 80% ME Weight

 Dynamic Close Grip Bench Press Dynamic Incline Bench Press

DE Weight 55% DE Weight

Sets Reps Weight Sets Reps

Max Effort
0.4m/s
5 2 5 2

YWT
5 20 5 20

Dynamic Effort
0.75m/s
12 2 12 2

Banded TKE
10 8 10 8

Accessory Lift
 Seated Rows
3 6 3 6

Walking Zercher RDL

3 8 3 8

Russian Twist
3 12 3 12

Conditioning
Aerobic Conditioning
Anaerobic- Alactic Conditionin
Anaerobic- Lactic Conditioning
MAP MAS

#N/A #N/A
 Floor Press CG Bench Incline Bench TB Dead Zercher Sq

#N/A #N/A #N/A #N/A #N/A

Session 1
Movement Prep

External Rotator Cuffs

, Forwards, Backwards, Lateral, Ski Jumps
Banded TKE

eek 2 Week 3 Week 4

rap Bar deadlift Max Effort Zercher Split Squat Max Effort Sumo Deadlift

85% ME Weight 90% ME Weight 95%

cline Bench Press Dynamic Close Grip Bench Press Dynamic Incline Bench Press

60% DE Weight 65% DE Weight 70%

Weight Sets Reps Weight Sets Reps Weight

5 2 5 2

5 20 5 20

10 2 8 2

10 8 10 8

ssory Lift
 3 6 3 6

3 8 3 8

3 12 3 12

ditioning
Conditioning
actic Conditioning
actic Conditioning
 Aerobic Power Anaerob
MAS w/up w/up
Work Work
N/A
Rest Rest
Sets Sets
Front Sq Sumo Dl Zercher Box Sq

#N/A #N/A #N/A

Sessio
Movemen

External Rot
Pogos, Forwards, Backwa
Banded

Week 1 Week 2

Max Effort Close Grip Bench Press Max Effort Incline Bench Press

ME Weight 80% ME Weight

 Dynamic Trap Bar deadlift Dynamic Zercher Sumo Squat

DE Weight 55% DE Weight

Sets Reps Weight Sets Reps

Max Effort
0.4m/s
5 2 5 2

Superset
5 20 5 20

Dynamic Effort
0.75m/s
10 3 10 3

10 8 10 8

Accessory Lift
Tricep Pull Down
100 100

Face Pull
100 100

Quadruped Hold
3 60secs 3 60secs

Conditioning
Anaerobic- Lactic Conditioning
30-45 min LSD- 155pbm
Cognitive Recovery
Anaerobic- Lactic Anaerobic- Alactic
w/up
Work
Rest
Sets
 Session 2
Movement Prep

External Rotator Cuffs

, Forwards, Backwards, Lateral, Ski Jumps
Banded TKE

eek 2 Week 3 Week 4

cline Bench Press Max Effort Floor Press Max Effort Close Grip Bench Press

85% ME Weight 90% ME Weight 95%

cher Sumo Squat Dynamic Zercher Split Squat Dynamic Sumo Deadlift

60% DE Weight 65% DE Weight 70%

Weight Sets Reps Weight Sets Reps Weight

5 2 5 2

5 20 5 20

10 3 10 3

10 8 10 8

cessory Lift
 100 100

100 100

3 60secs 3 60secs

nditioning
Lactic Conditioning
in LSD- 155pbm
tive Recovery
 Movement Prep
Pogos, Forwards, Backwards, Lateral, Ski Jumps
Crab Walks, Forward Monstor walks, Backward monstor walks
Landing Mechanics
CMJ, NCMJ, Double Contact Jumps
Bear Crawls- 10m, forward, backwards, each side, Twice
External Rotator Cuffs
Bear Crawls- 10m, forward, backwards, each side, Twice
Back Bends, Bird dog, Deadbug, clam shells
Wall angles, Banded Pull backs, Scapular chin ups
Ankle Mobility, Hip Mobility
Banded TKE
Shoulder FRC
Hip FRC
Lateral Movements
Shoulder Dislocations
Shoulder CARs
Hip CARs
Med Ball (10)- OH toss, Ball Slams, Chest Pass
Med Ball (10)- Rotational throw, Rotational Slam
Box Jump (10)- 30", 36", Weighted
Ladder (2 lengths)- Double leg- forward, lateral, single leg- Forward, Lateral.
 Conditioning
Aerobic Conditioning
Anaerobic- Lactic Conditioning Sets Reps Weight
Anaerobic- Alactic Conditioning 5 3
Sports Specific Conditioning
Cognitive Recovery Sets Reps Weight
Tabata Training- 20:10 x 8, twice 5 2
30-45 min LSD- 155pbm
40 min LSD- 155bpm Sets Reps Weight
2 minutes on 1 minute off x 8 5 1
2 minutes on 1 minute off x 4
2 minutes on 2 minutes off x 4 Sets Reps Weight
30 seconds on, 20 seconds off x 10 6 3
30 seconds on, 30 seconds off x 6
1minute on 3 minutes active recovery x 8 Sets Reps Weight
50 seconds on 2 minutes off x 10 6 2
20 seconds on 30 seconds off x 10
12 seconds on 48 seconds off x 25 Sets Reps Weight
20 seconds on 3 minutes active recovery x 8 8 3
6 seconds on 2 minutes active recovery x 6
12 seconds on 3 minutes off x 7 Sets Reps Weight
12 seconds on 3 minutes off x 5 8 1
3 minutes rest
4 minutes rest Sets Reps Weight
2 minutes rest 10 1
full recovery
80% recovery Sets Reps Weight
20 sec on, 10 secs off x 8 10 2
2 minutes on 1 minute off x 6
1 minute on 30 seconds off x 6 Sets Reps Weight
 1 minute on 30 seconds off x 4 10 3
100m sled drags
400m sled drags Sets Reps Weight
800m sled drags 12 1
100m ankle weights
400m ankle weights Sets Reps Weight
800m ankle weights 12 2
100m Weight Vest
400m Weight Vest Sets Reps Weight
800m weight vest 12 3
100m heavy med ball
400m heavy med ball Sets Reps Weight
800m heavy med ball 3 4
100m Farmer Carry
400m Farmer carry Sets Reps Weight
800m Farmer carry 4 4
Sled Drag- Upright row, straight arm pull down, Tricep ext, Pull through
Sled Drag- Chest fly, Chest press Sets Reps Weight
Neck Harness- Forward, Backward, Crossovers 3 6
Neck Harness- Forward crunch, Good morning, Hinge
Hip Complex Sets Reps Weight
Neck Strengthen- Back and both sides 4 6
Hamstring Slides- Eccentric only- 4x8
Banded TKE Sets Reps Weight
Shoulder FRC 3 8
Hip FRC
Lateral Movements Sets Reps Weight
Shoulder Dislocations 4 8
Shoulder CARs
Hip CARs Sets Reps Weight
Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

Sets Reps Weight

 Rep & Set Scheme
5x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 3 5 3 5 3
5x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 2 5 2 5 2
5x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 1 5 1 5 1
6x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
6 3 6 3 6 3
6x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
6 2 6 2 6 2
8x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
8 3 8 3 8 3
8x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
8 1 8 1 8 1
10x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
10 1 10 1 10 1
10x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
10 2 10 2 10 2
10x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
10 3 10 3 10 3
12x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
12 1 12 1 12 1
12x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
12 2 12 2 12 2
12x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
12 3 12 3 12 3
3x4
Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 4 3 4 3 4
4x4
Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 4 4 4 4 4
3x6
Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 6 3 6 3 6
4x6
Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 6 4 6 4 6
3x8
Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 8 3 8 3 8
4x8
Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 8 4 8 4 8
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
 Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
 Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
 Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight

Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Reps&Sets Major Lift % of 1RM Training Phase Text
Max Effort
5x3 0.4m/s 55% Phase 1 5:0:0:0
Dynamic Effort
5x2 0.75m/s 60% Phase 2 7:0:0:0
5x1 65% Phase 3 0:3:0:0
6x3 70% Off Camp 0:4:0:0
6x2 75% On Camp 8 seconds
8x3 80% 6 seconds
8x1 85% 12 seconds
10x1 90% YWT
10x2 95% Wall Angel
10x3 Crab Walks
12x1 Monster Walks
12x2 Banded TKE
12x3 Superset w/
3x4 Cognitive Recovery
4x4 Bench Depth
3x6 Box Squat
4x6 Banded Externals
3x8 Banded Internals
4x8 Knee Raised (if possible)
Method
 Tester Exercise Squat

Zercher Box Squat Back Squat

Close Grip Bench Press Front Squat
Incline Bench Press Zercher Squat
Body Weight
Trap Bar deadlift
Squat
BB
Sumo Deadlift Lateral Lunge
Zercher Sumo Squat BB Bulgarian
Split Squat
Front Squat BB Lunge
BB
Trap Bar Split Squat
Reverse Lunge
Zercher Split Squat BB Split Squat
Floor Press BB Step Up
BB
Zombie Squat
Walking Lunge
RDL Belt Squat

Box Back Squat

DB Bulgarian
Split Squat
DB Split Squat

DB Step Up
DB
Walking Lunge
OH Squat
Sumo Squat

Goblet Squat

Lateral Lunge
Zercher Split Stance Squat
Seated Hold
Back Squat to Box

Front Squat to Box

Zercher Squat to box

Box Front Squat
Box Zercher Squat
 Step Up w/Knee drive

Leg Press

KB split Squat (close)

KB Squat Push
KB Clean And Press (alternate)

Trap Bar Squat

Safety Bar Squat

Trap Bar Split Stance Squat
Back Squat to High Box

Goblet Split Squat

Trap Bar Split Leg Jump

Split Leg Jump

Bulgarian Squat Jump

Concentric Only Squats

Cossack Squat

KB Squat Push
Low Bar Back Squat

Slider Reverse Lunge

SL Box Squat
Pistol Squat
SL Box Squat

Step Up

SL Squat Jump
 Hinge Push

BB Deadlift Military Press

1/2 Kneeling
BB RDL Landmine Press
Glute Bridge Body Weight Dips

Zercher RDL Weighted Dips

BB
Glute Bridge Push Press
Trap Bar KB press
Deadlift
DB RDL Z-Press

Good Morning 1/2 kneeling KB press

Rack Pull
Above Knee DB alternating Shoulder press
Rack Pull DB Standing Press
Below Knee
Reverse Hyper DB seated Press
Deadlift KB Push Press
Snatch Grip
Sumo Deadlift 1/2 kneeling DB Press
Sumo
Good Morning DB Z-Press
Trap Bar DB Squat Press
RDL
KB RDL BB Squat Press

Isometric Back Squat Arnold Press

Zercher Walking RDL BB Seated Press
KB Swing Single Arm Press

Back Extension Single Arm press (alternate)

Seated Good Morning Chest to incline Bench DB press

Alternating KB Swing Landmine Press
KB Swing- Unilateral BB Bench Press
Glute Bridge- Shoulders on Bench DB Bench Press

Glute Bridge- Feet on Bench BB Incline Press

Straight Leg Hip Bridge DB Incline Fly

KB Deadlift Banded Push Up
Standing- Banded Hip Hinge DB Bench Press
1arm
 KB Side Swing DB Bench Press
Alternate
Concentric only Rack Pulls BB Floor Press

SL/BB RDL DB Floor Press

DB Floor Press
SL Glute Bridge Hip Raise
SL/DB RDL DB Incline Bench Press
unilateral 1arm
SL/DB RDL DB Incline Bench Press
ipsilateral Alternate
BB Decline
SL RDL Bench Press
DB Decline
Bench Press
Push Up

KB Floor Press

Isometric Bench Press

DB Incline Bench Press

Accellerated Push Up
DB Incline Bench Press

Banded Bench Press

CG Bench
Landmine Press
 Pull Core
Chin Up-
pronated Deadbug
Chin Up-
Supinated Sit Ups
Chin Up- Hanging
Neutral Leg Raise
Chin Up- Lying
Towel Leg Raise
Lat Pull Down Mountain
Pronated Climbers
Lat Pull Down Russian Twist
Supinated
Lat Pull Down Cable Chop
Neutral
Lat Pull Down
Paloff Press
Towel
Isometric Chin Up (hold at the top) Plank
1/2 kneeling pulldown (single Arm) Side Bridge

Single arm pull down KB 1 arm sit up

High Pull Bird-Dog
BB Bent
Knee Raised Bird-Dog
Over Row
Inverted Rows Bear Crawl
DB Bent Quadruped Hold
Over Rows
BB Prone Rows BB Anti- Flexion Hold

Bench Pull KB Quadriped Pull Through

Seated Row- Supinated Hollow Hold
Cable Row
(squat)
Seated Row-
towel grip
Seated Row- Neutral
Seated Row- Pronated
Seated Row- Wide Grip
Seated Row- Single Arm

KB Bent over Row

T-Bar Row
Face Pull
Low Cable Row
 Snatch Grip Bent over Row

DB Bent Over Row- Unilateral

Chest to Bench Row

Pendlay Row
Single Arm cable row

T-Bar Row

Cable Crossover
 Structural Integrity Sport Specific

TKE Shadow Boxing

Wall Angels Sled Push
YWT KB Snatch

External Rotators FRC Bag work (kicks)

Scapular Hangs Bag Work (punches)

High Cable External Rotators Bag Work (knees)
Low Cable External Rotators Ground and Pound

FRC External Rotators Clinch work (partner)

Bear Crawl Landing Mechanics

Farmers Carry Turkish Get Up

Abductor Holds- Long 1/2 Get up

Abductor Holds- Short KB Clean and Press

Scarecrows KB Snatch

Banded Scarecrows KB Clean

Cable Scarecrows Farmers Carry

4-point Row Suitcase Carry

Banded Wall Slides Crucifix

Clam Shells BB Clean
Band Pull Aparts BB Snatch

KB Push Jerk

Push Jerk
Hang Snatch
High Pull
 Jump Ballistic

Pogos Standing Chest Pass

1/2 Kneeling
Bounding Chest Pass
Counter Movment Jump Ball Slams

NCMJ Rotational Slams

Double Contact Side On Throws

Squat Jump Forward Jump Chest Pass
CM Broad Jump Lying Med ball throw

NCM Broad Jump Rotational Wall Throws (fast)

Trap Bar
Squat Jump Rotational Wall Throws (side on)
Clap Push Up Chest Pass (fast)

Drop Jump Bent over chest throw

Knees to feet- Vertical Ball Slam, Vetcial Jump

Knees to feet- Horizontal Ball Slam, Horizontal Jump

Box Jump Ball Slam, Chest Pass

Landing Mechanics Split Stance Slams (alternate)

Accellerated Push Up Split Stance starts (ball to wall)

Bulgarian Squat Jump Over Head toss (kneeling)

Tuck Jump Over Head toss (standing)
Scoop Ball, over Shoulder

Slam and Jump

Lateral Load up, side throw

Chest pass (close & fast)
 Isolation Isometric

Lying Leg Curl Hinge- End Range

Leg Extension Hinge- Mid Range

Lateral
Hinge- Full Range
Shoulder Raise
DB Rear Fly Squat- End range
Back
Squat- Mid Range
Extension
BB Curls Squat- Full Range

DB Curls Bench- End Range

Nordic Curl Bench- Mid Range

Seated Leg Curl Bench- Full Range

E-Z Bar Curls Trap Bar- High bar iso

High Cable External Rotators Trap Bar- Low Bar iso

Low Cable External Rotators

FRC External Rotators

Skull Crushers

Tricep Extension

Over head tricep extension

Cable Crossovers

Straight Leg Hip Bridge

Banded Pull Apart

Hamstring Slides

Reverse Nordics
 Squat Bench Press
1RM Velocity 1RM
60% 0 1.0m/s 60%
65% 0 0.89m/s 65%
75% 0 0.75m/s 75%
80% 0 0.5m/s 80%
85% 0 0.30m/s 85%
90% 0 0.25m/s 90%
95% 0 0.20m/s 95%
Bench Press Deadlift
Velocity 1RM Velocity
0 1.0m/s 60% 0 1.0m/s
0 0.89m/s 65% 0 0.89m/s
0 0.75m/s 75% 0 0.75m/s
0 0.5m/s 80% 0 0.5m/s
0 0.29m/s 85% 0 0.29m/s
0 0.25m/s 90% 0 0.25m/s
0 0.20m/s 95% 0 0.20m/s
 MAP Testing
Name
Watts HR Time (min)
Starting HR 0
120 1-2
150 2-4
180 4-6
210 6-8
240 8-10
270 10-12
300 12-14
330 14-16
 1RM Testing
Weight (kg
Estimated 1RM (if Known) 100
Warm Up Weight (6-10 reps)
80% of 1RM (2-3reps) 80
increase by ~10% (2-3reps) 88
increase by ~10% (2-3reps) 97
increase by ~10% (1-2reps) 106
increase by ~10% (1-2reps) 117
Weight (kg/lbs)
100
80
88
97
106
117
 Power
HR
(w)
% of Max BPM % of Max Watts
50 50
55 55
60 60
65 65
70 70
80 80
90 90
100 100
105 105
110 110
115 115
120 120
130 130
140 140
150 150
160 160
170 170
180 180
 General Endurance General Strength
8-5 weeks out Stage 1 in camp: 8-5 weeks out Stage 1 in camp:
CARDIAC OUPUT TEMPO METHOD
TEMPO METHOD CONDENSED CONJUGATE ME/DE
HICT ME Strength Speed
LOW VOLUME HIGH INTENSITY SETS IN 5RM (ME)
CONDENSED CONJUGATE ME/DE REST INTERVALS 1-2 ACTIVE MIN
4-1 week out Stage 2 in camp: 4-1 week out Stage 2 in camp:
THRESHOLD METHOD CONDENSED CONJUGATE SUB ME/DE
AEROBIC PLYOMETRICS SETS IN 3RM
EXPLOSIVE REPEAT ACCOMODATED RESISITANCE
CARDIAC OUPUT 3 WEEK PENDULUM WAVE
FOCUS ON WORK CAPACITY (PAP)
 Explosive Speed/Power Power Endurance
8-5 weeks out Stage 1 in camp: 8-5 weeks out Stage 1 in camp:
EXPLOSIVE REPEAT METHOD THRESHOLD TRAINING
CONDENSED CONJUGATE (ME/DE) EXPLOSIVE REPEAT/CIRCUIT TRAINING
STATIC OVERCOME BY DYNAMIC (RFD) HICT, TEMPO METHOD, MOD VOLUME
REST 1-2 MIN ACTIVE CORRECTIVES KEEP HR +/- 5BPM OF ANT
4-1 week out Stage 2 in camp: INCREASE POWER AT ANT
COMPLEX METHOD CONDENSED CONJUGATE AMRAP FOR ME
CONTRAST SETS 4-1 week out Stage 2 in camp:
SHOCK METHOD EXTENSIVE WORK INTERVALS 2:1
MMA SPORT SPECIFIC EXERCISES CARDIAC POWER METHOD
SETS LASTING 8-15 SECONDS (DE MTHOD) LACTIC POWER / CAPACITY INTERVALS
EXPLOSIVE STRENGTH/SPEED STRENGTH MAC DURATION PAST FATIGUE