Dark Horse Athlete
Combat Sports, Wrestling, Jiu Jitsu, Martial Arts, Functional Fitness0 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Glute Bridge march: x 10 rep/legs Band Pull-Aparts: x 12 reps Dead bug x8 reps per side Mobilize: 2 sets 90/90 stretch x8/side cat cow x10 Thoracic Spine Rotation x5 per side Potentiate: 2 sets Rest 30 seconds between sets Bodyweight Squats x 3 reps, slow down, fast up Push-Ups: x 3 reps , slow down, fast up Jump squat x3 plyo push up x3
B
Trap Bar Deadlift
8 x 3
C
Bench Press
8 x 3
D
Run
1 x 12:00
Circuit
E
Foam Rolling: -Foam roll lats (1-2 minute) -Hamstring Smash (1-2 minute) -Glute smash (1-2 minute) -pec smash (1 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -pigeon stretch (30 second per side) -Chest stretch (30 seconds per side) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.
Circuit
A
RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Pallof press: x 8 rep/side Bird dog: x 16 reps Glute bridge march x20 seconds Mobilize: 2 sets forward leg swings x8/side Lateral leg swings x8/side Potentiate: 2 sets Rest 60 seconds between sets 10 second assault bike sprint 5 jump squats
B
Max Effort Broad Jump
3 x 1
C
Assault Bike
6 x 10
Circuit
D
Foam Rolling: -Foam roll quads (1-2 minute) -Hamstring Smash (1-2 minute) -Calf smash (1-2 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Calf stretch (30 seconds per side) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.
Circuit
A
Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
Circuit
A
RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Glute Bridge march: x 10 rep/legs Band Pull-Aparts: x 12 reps Dead bug x8 reps per side Mobilize: 2 sets 90/90 stretch x8/side cat cow x10 Thoracic Spine Rotation x5 per side Potentiate: 2 sets Rest 30 seconds between sets Bodyweight Squats x 3 reps, slow down, fast up Push-Ups: x 3 reps , slow down, fast up Jump squat x3 plyo push up x3
B
Bulgarian Split Squat
8 x 5
C
Single Arm DB Bench press
8 x 5
D
Plank
1 x 1
Circuit
E
Foam Rolling: -Foam roll lats (1-2 minute) -Hamstring Smash (1-2 minute) -Glute smash (1-2 minute) -pec smash (1 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -cobra stretch (1 minute) -pigeon stretch (30 second per side) -Chest stretch (30 seconds per side) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.
Circuit
A
RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets side lying clamshells: x 12 rep/side Bird dog: x 16 reps Scapular push up x20 seconds Mobilize: 2 sets Scorpion stretch x8/side forward leg swings x8/side Potentiate: 3 sets Rest 60 seconds between sets 10 second assault bike sprint
B
Wall Sit
1 x 1
C
Towel Grip Dead Hang
1 x 1
D
Strict Bodyweight Pull-Up
E
Push-Up
1 x 2:00
Circuit
F
Foam Rolling: -Foam roll quads (1-2 minute) -Foam roll lats (1-2 minute) -forearm Smash (1-2 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -cobra stretch (1 minute) -Forearm stretch (1 minute) -childs pose (1 minute) Key Points: Controlled Movements: Perform foam rolling and stretching slowly and deliberately to maximize muscle relaxation. Deep Breathing: Use deep, controlled breaths to enhance the effectiveness of each stretch and promote relaxation. Proper Form: Maintain alignment during each stretch to target the correct muscle groups.
Circuit
A
Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
