Booker Training Systems
Combat Sports, Wrestling, Boxing, Jiu JitsuBe more explosive with your kicks, punches, knees, and elbows. Build the necessary strength to dominate your competition inside and outside the cage.
This 8-week program is designed for fighters by fighters and will make you hit harder, increase your endurance, and improve your ability to dominate the competition from start to finish.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Heel Raised Split squat
2 x 8
A2
Standing DB external rotation
2 x 8
A3
Band Pull-Apart
2 x 8
A4
Banded T Spine rotations
2 x 6
B
DB power clean/Front Squat
8 x 2
C1
Single Leg Squat
5, 5, 5, 5, MAX
C2
Step Jumps
5 x 4
D1
Zercher RDL
4 x 6
D2
Physioball Leg Curl
4 x 6
E1
Assault Bike
5 x 25
E2
DB Thruster
5 x 8
A1
Banded dislocation
2 x 8
A2
Monster Walks
2 x 8
A3
Cossack Squat
2 x 8
A4
Frog Push Up
2 x 8
B
Bench Press
15, 10, 8, 6, 4, 15
C1
1-Arm DB Row
8, 8, 8, 8, MAX
C2
DB Floor Press
5 x 8
D1
Band Resisted Side Plank Row
4 x 12
D2
Bent Over Shrug
4 x 8
D3
Pull-Up
4 x MAX
A1
Bird Dog
2 x 12
A2
Side Plank Crunch
2 x 12
A3
Lateral squat walk
2 x 12
A4
GHD Hip Extension
2 x 12
B
Timed Sprints
6 x 20
C
Back Squat
12, 10, 8, 6, 8, 12
D1
Trap Bar Jump
5 x 4 @ 10 %
D2
Zercher split Squat
5 x 8
E1
Turkish Sit Up
3 x 8
E2
Reverse Hyperextension
3 x 12
E3
DB Farmer's Carry
@ 15
