Haig2073503
This program will serve as a baseline progression for building power, strength, size and speed for sport and general athleticism.
I've used this program myself as well as for professional and amateur MMA athletes, though it is widely applicable to any contact sport.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Hip Mobility - KB Squat
2 x 0:15
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 8
B
Box Jump
5 x 3 @ 8
C
Hang Power Clean
5 x 3 @ 7
D1
Back Squat
5 x 5 @ 7 lb
D2
Hanging Knee Raise
5 x 10
E1
GHD Hip Extension
4 x 15
E2
Forward Walking Lunges
4 x 7 @ 7.5
A
Band Pull-Apart
2 x 15
B
Band Upright row with External Rotation
2 x 7
C
Behind the Neck Jerk
5 x 4 @ 7
D1
Incline Bench Press
5, 5, 5, 5, 9 @ 6, 6.5, 7, 7.5, 8
D2
Pull-Up
5 x 8
E1
DB Bench Press
9, 9, 9, 20 @ 8 lb
E2
Seated Row
4 x 15 @ 8
F
DB Overhead Tricep Extension
3 x 20 @ 8
G
Hammer Curl
3 x 20
A1
Hip Mobility - KB Squat
2 x 0:15
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 8
B1
A-Skip
2 x 10
B2
B-Skip
2 x 10
C
Pogo Jump
5 x 7
D1
Skips for Distance
5 x 4
D2
Broad Jump
5 x 3
E
10 Yard Sprint
6 x 10
F
Timed Sprints
6 x 0:06
G
Sled Sprints
3 x 0:06
A1
Hip Mobility - KB Squat
2 x 0:15
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 8
B
Hang Power Snatch
5 x 3 @ 7
C1
Back Squat
5 x 10 @ 7
C2
V Ups
5 x 17
D1
DB Step Up
4 x 7 @ 7.5
D2
Romanian Deadlift (RDL)
4 x 8 @ 8
E
Alternating Bodyweight Lunge
3 x 40
A1
Band Pull-Apart
2 x 15
A2
Band Upright row with External Rotation
2 x 7
B
Push Press
3 x 5 @ 7
C1
Barbell Bench Press
9, 9, 9, 9, 20 @ 7, 7, 7, 7, 9 lb
C2
1-Arm DB Row
5 x 7 @ 8
D1
Dip
4 x 12
D2
Lat Pulldown
4 x 15 @ 8
Theo Haig
Professional MMA fighter and strength and conditioning coach from Campbell, CA
