Dominate the Mat
Booker Training Systems
Boxing, Wrestling, Jiu Jitsu, Functional Fitness, Combat SportsLooking to take your Grappling, BJJ, Kickboxing game to the next level?
This 6 week program is designed just for you. BUILD muscle, improve explosive power, and increase overall functional strength with JUST 4 TRAINING SESSIONS PER WEEK.
A1
Jumping Jacks
2 x 1:00
A2
High Knees In Place
2 x 1:00
A3
Split Jump
2 x 1:00
A4
Plank
3 x 1:00
B1
Back Squat
5 x 6
B2
Squat Jump
5 x 4
C1
DB Hang Squat Clean Thruster
4 x 8
C2
Romanian Deadlift (RDL)
4 x 8
C3
Bear Crawl
4 x 10
D1
DB prone row
D2
Isometric Lunge Hold
3 x 60
D3
Toe Touch Crunch
3 x 12
E
Biking
5 x 1:00
A
Heroic Warm-up
For Completion
B1
Hindu Push-Up
3 x 5
B2
Frog Push Up
3 x 5
B3
Assisted pull up with band and upper back activation
3 x 5
C1
DB Push Press
4 x 8
C2
1-Arm DB Row
4 x 8
C3
Lateral Bound
4 x 4
D1
DB Rear Foot Elevated Split Squat
3 x 10
D2
Spread Eagle Situps
3 x 15
E
Cardio
5 x 1:20
Circuit
A
2 sets bike or run 1500m Russians twist 12 e/s instep stretch 15s each side butterfly stretch 15s
B1
DB Front Squat
5 x 8
B2
Split Jump
5 x 6
C1
Pull-Up
4 x MAX
C2
Burpee
4 x 10
D1
RDL
3 x 12
D2
One arm DB incline
3 x 8
D3
Toes to Bar
3 x 15
A
Heroic Warm-up
For Completion
Circuit
B
5 sets Using DB or Bar hang clean x 5 Push press x 5 Front squat x 5 Bent over row x 5 RDL x 5 front plank x 60s
C
1-mile Run
Darryl Booker
As a Strength and boxing Coach I strive to help my athletes reach for and crush their goals and Active Mixed martial artist I hold my training programs to a higher standard in terms of effectiveness and implantation.
