Wild Geese Fitness Training
Combat Sports, Rugby, Field Sports, General FitnessThe WG-Fit Boot Camo program was originally developed for our Kickboxing and other Martial Arts clients.
Since then it's been used by Rugby players, GAA players and all maner of hard hitting folk.
This is an all round Strength and Conditioning Program, ideal for the Amateur Athlete looking to gain that performance edge.
It is designed as a 3x/wk for 4 weeks program, tough but not so tough as to be detrimental to the sports training this is meant to supplement.
You will get stronger.
You will recover faster
You will hit harder
3 sessions per week
Must use App app to view and log training
Program Training
Day 1 Warm Up
A
Skipping / Specific rehab x 5 minutes Superman x 5L/R Single Leg Bridge x 10L/R Quick Yoga x 10 (5L/R) Reaching Lunge x 6-8 L/R Broad Jump x 15 Meters, in as few jumps as possible
B
Double Kettlebell Swing
3 x 5
C1
Deadlift
5 x 5
C2
Military Press
5 x 5
C3
Kettlebell Swing
5 x 10
C4
Criss-Cross
5 x 10
Conditioning
A
Day 2 Warm Up
Skipping x 5 mins easy Superman x 5 L/R with 2-5 second pause at extension Single Leg Bridge x 10L/R Walking Hip Opener x 8-12 L/R Forwards Walking Hip Opener x 8-12 L/R Backwards Ostrich Walk (hamstring opener) x 8-12 meters Cross Crawl 4 x 15 meters. increase speed and amplitude each round High Knee L/R x 15 meters each leg. increase speed and amplitude each round Lateral Shuffles x 15 meters. increase each side.Increase quickness each round
Conditioning
B
Day 2 work capacity
Run 400m Inverted Row Run 400m Kettlebell Swing Run 400m 1 Arm Farmers Walk Run 400m Spiderman Crawl Time the run, perform the following exercise for the same length of time. Alternatively alternate with a partner, one runs while the other does the gym exercise. This is the preferred prescription for this session. Perform as many rounds as possible in 20 Minutes
Day 3 warm up
A
Day 3 warm up
Skipping / Specific rehab x 5 minutes Superman x 5L/R Single Leg Bridge x 10L/R Glute to Hip Fx Walk x 8-12 steps each side Walkout to Scap Up x 8-12 Broad Jump x 6-8
B
Suitcase Jumps
day 3 circuit
C
day 3 circuit
2 x Clean 1 x Press 3 x Squat Perform as a complex with a light weight, medium and then heavy weight. Once through with each weight = 1 round Perform 4 rounds.
Conditioning
D
day three minute drills
Set a timer to beep every minute for ten minutes Every Minute on the Minute perform: 4-6 Kettlebell Swings 4-6 Single Kettlebell Thrusters 4-6 Mountain Climbers L/R Perform each round as fast and aggressively as possible without letting form slip. Use active recovery techniques in the rest periods, deliberate exhales, shaking the limbs etc
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
