Wild Geese Fitness Training
Combat Sports, Boxing, Martial ArtsA 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.
3 sessions per week
Must use App app to view and log training
Program Training
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
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)
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
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
