StrongTeam
This program is great for OUT of camp &/or general preparation for beginners. You do not need to be an athlete to train like one.
It comprises of 3 Strength Sessions per week and 3 Cardio sessions per week. It is recommended at minimum to Strength train 2x per week and 2 cardio sessions per week. You can move the sessions around to fit your schedule.
As we progress through the 8 weeks, we will build fast and slow muscle twitch fibers, as well as strengthening the tendons and improving joint health. You will notice huge Improvements in your Nervous System!
We will help you build resilient joints to prevent overuse injuries associated with Muay Thai &/or MMA.
You need Strength as your foundation in order to be explosive! This 8 week block will get you ready to be the most resilient you've ever been.
1 sessions per week
Must use App app to view and log training
Program Training
A
Treadmill Work
1 x 12:00
B
Trap Bar Deadlifts
8, 5, 3
C
Bench Press
8, 5, 3
D
Back Squat
8, 5, 3
E
Planing your week
A
StrongTeam Warm Up
1 x 5:00
B1
pogos
B2
Bouncy Squat (deep tier)
B3
Step back knee drive + hop
C
Zercher Squat
4 x 7
D1
1/2 kneel Press w/ Rotation
3 x 8
D2
Rear Foot Elevated RDL
3 x 8
D3
Split Stance Chop
3 x 8
E1
tibilias raise
3 x 10
E2
Rolling Arm Bar
3 x 5
E3
4-Way Neck Quasi Isometric
3 x 40
A
Treadmill Work
1 x 30:00
A
StrongTeam Warm Up
1 x 5:00
B1
pogos
3 x 0:20
B2
Deep tier Split Stance Yielding
3 x 0:10
B3
banded broad jump
3 x 3
C1
RDL
4 x 10
C2
SA Floor Press
4 x 10
C3
1.5 B Stance Squat
4 x 10
D1
1/2 windmill -
3 x 5
D2
Hip Flexor Knee Drive w/ Bell
3 x 5
A
Treadmill Work
1 x 30:00
A
StrongTeam Warm Up
1 x 5:00
B1
pogos
2 x 0:20
B2
Alternating lunge with Med ball
2 x 20
B3
Med Ball Skater
2 x 12
C
Trapbar Deadlift
4 x 7
D1
hand supported row w/ rotation
3 x 8
D2
Offset Squat
3 x 8
D3
supine trunk rotations
3 x 8
E1
neck flexion & extension
3 x 20
E2
bent to straight leg calf raise
3 x 10
E3
Plate pinch & carry
3 x 0:30
A
Tempo Intervals
10 x 0:10
