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]