Features
4 sessions per week
Must use App app to view and log training
Program Training
A
GCPT "Ready Under 10" Warm Up
1 x 8:00
B1
Plyo Pogo Jumps (Staggered Stance)
2 x 30
B2
Alt. Contin. Med Ball Rotational Wall Slams
2 x 24
C
Trapbar Deadlift
2 x 8
D1
Incline Close Grip Bench Press
2 x 8
D2
Cable Woodchopper (Neutral Stance)
2 x 12
E1
Staggered Stance DB RDL
2 x 10
E2
Chin-Up
3 x 8
F1
Lying Neck Plank (Bench)
2 x 0:40
F2
Neck Flexion Isometric (Banded)
2 x 0:40
F3
DB Zottman Curls
3 x 12
F4
DB Seated Calf Raise (Double Leg)
3 x 12
A
GCPT "Ready Under 10" Warm Up
1 x 8:00
B1
Deadstop DB Squat Jump
2 x 6 @ 25 %
B2
Medicine Ball "Figure 8" Punch
2 x 5 @ 6.61 kg
C
Barbell Romanian Deadlift
2 x 8
D1
DB Lateral Lunge
2 x 14
D2
DB Chest Supported Row (1-Arm)
2 x 12
E1
Landmine Side-To-Side Press
2 x 16
E2
Towel Kettlebell Curls
12, 10
F1
Banded Chin Tucks
2 x 16 @ 8
F2
Neck Lateral Isometrics (Banded)
2 x 0:30 @ 8
F3
Elbows Out DB Tricep Press
2 x 12
F4
DB Wrist Extension
2 x 12
F5
Seated DB Tibialis Raise
2 x 15
Shadowboxing - Jab & Defense Series
A
4 TOTAL ROUNDS (1 min rest in between) ORTHODOX: 2 x 3 mins rounds @ RPE6-7 Intensity SOUTHPAW: 2 x 3 mins rounds @ RPE6-7 Intensity Round Parameters: - Throw a high volume of jab variations. - Mix in feints and defensive tactics (pivot in, pivot out, frame, step back, pull, roll under, etc). - Always be in your base, don't lose mental focus.
Heavy Bag - Active In & Active Out Series
B
3 TOTAL ROUNDS (1 min rest in between) 5 min rounds @ RPE6-7 Intensity Round Parameters: Feint your way into range > throw combination > exit out with your feet (step back, pivot out, pivot in & step back, etc) Pick 2-3 variations of feints/combinations/exits to practice for the duration of the round.
Heavy Bag - Catch & Counter Series #1
C
3 ROUNDS TOTAL (1 min rest in between) Each round = (4 reps x 30s ON//30s OFF) ON Round Parameters: Catch ONE shot and COUNTER with 1-3 power punches, stay defensively active with HEAD MOVEMENT before catching another shot again. Keep a high pace. OFF Round Parameters: Lean & frame against bag, switch head slots, push off the bag and take angles. Breathe and recover heart rate. No punches. But no lazy footwork or breaking your base - stay switched on.
Heavy Bag - Sticky Hand Series
D
5 REPS TOTAL (no rest) Each rep = (1 min ON//1min OFF) ON Round Parameters @ RPE9 Intensity: Stay within close/medium range at all times. Use frames and controls (either with hand or forearm) in between every combination. "Stick to the bag". I don't want to see unchained combinations. Each combination must start and end with control/frame of the bag. OFF Round Parameters @ Low Intensity*: Same as first shadowboxing rounds (jab & defense series) - High volume of jab variations - mix in feints and defensive tactics (pivot in, pivot out, frame, step back, pull, roll under, etc). * Take the intensity down on these to recover your heart rate, but stay active and mentally sharp. Each step/defensive move and jab has to have a purpose.
A
GCPT "Ready Under 10" Warm Up
1 x 8:00
B1
2-1 Low Box Plyo Box Jumpbacks
2 x 20
B2
Adductor Plank Hip Lifts (Bent Knee)
2 x 0:30
C1
DB Standing QL Extension
2 x 12
C2
Split Stance 1-Arm Cable Pulldown
2 x 12
C3
Split-Stance Cable Woodchopper (High to Low)
2 x 12
Long Treadmill Intervals (2-3% Incline)
D
3 reps of 3 mins ON // 2 mins OFF 3 mins ON @ RPE7 pace (or 85-90% of your maximum 5 min pace) 2 min OFF @Walking pace (Recover as much heart rate as possible) *REST 2 MINUTES BEFORE NEXT SET OF TREADMILL INTERVALS*
Long Treadmill Intervals (2-3% Incline)
E
2 reps of 2 mins ON // 1.5 min OFF 2 mins ON @ RPE8 pace (or 95-100%+ of your maximum 5 min pace) 1.5 min OFF @ Walking pace (Recover as much heart rate as possible) *REST 2 MINUTES BEFORE SKIP ROPE INTERVALS*
Skip Rope Intervals
F
2 rounds x 3 reps (1 min full rest in between rounds) Each rep consisting of 30s ON // 30s OFF 30s ON @ RPE8 (Double-unders, rapid skipping) 30s OFF @ RPE1-2 (Slow skipping, recover as much heart rate as possible but continue moving)
G1
Ear-To-Shoulders (Backward Banded)
2 x 15 @ 9
G2
Prone Shoulder Press Swimmers
2 x 8
G3
Split Squat Isometric Hold
2 x 0:30