Wild Geese Fitness Training

Combat Sports, Boxing, Martial Arts
Coach
Hedges Dave

A 12 week varied program covering the needs of a fighter.

This program was created for a Kyokushin Karate athlete and helped them acheive world champion status.


You will rotate through 6 workouts
2 x strength, 2 x high intensity and 2 x work capacity in a semi random manner. This ensures that no two weeks are identical but all boxes get ticked.

By the end of the 12 weeks you should notice significant improvements in power and endurance.
You may restart the calendar after 12 weeks or move to a different program if desired.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Heavy BagLandmine / angle barbell AttachmentSkipping RopeKettlebell(s) and / or Dumbbells
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Strength 1 (PM)

Conditioning

A

100 Rep Warm Up Circuit

3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up Video Demonstration: https://vimeo.com/356419986

B1

Romanian Deadlift

5 x 5

B2

Push Ups on Rings

5 x 5

B3

One Arm Row

5 x 5

C1

Landmine Russian Twist

4 x 8

C2

Hanging Leg Raise

4 x 8

C3

1 Hand Kettlebell Swing

4 x 8

Tuesday
Hight Intensity 1 (PM)

Conditioning

A

100 Rep Warm Up Circuit

3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up Video Demonstration: https://vimeo.com/356419986

B

Propulsion / Hip Flexor

2 x 0:30

C

Heavy Bag Kicks

10 x 0:10

D1

Lunge to Press

D2

Lunge to Press

D3

V-Sit

D4

Russian Twist (Seated)

Thursday
Work Capacity 1 (PM)

Conditioning

A

100 Rep Warm Up Circuit

3-5 Minutes Skipping 10 x Overhead Squat 10 x Hip Fx to Hammie L/R 10 x Lateral Lunge to Dragon Lunge L/R 100 x Skipping 10 x Walkout to Scap Up 10 x Quick Yoga 10 x Handcuffs 100 x Skipping 10 x Side to Side Bridge 10 x Roll up Video Demonstration: https://vimeo.com/356419986

B1

Landmine 1 leg RDL

B2

Landmine Rotational Clean to Press

B3

Landmine Russian Twist

B4

Landmine Shoulder to Shoulder

Coach
coach-avatar Hedges Dave

Hi, I'm Dave I run Wild Geese Fitness Training in Dublin, Ireland. We are known for Kettlebells, Mobility, Indian Clubs and more. We train all kinds of people from Kettlebell Sport, Martial Arts and General Fitness

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