Wild Geese Fitness Training
Combat Sports, Rugby12 week Strength and Conditioning program
Develop strength and work capacity ideal for martial arts and/or adventure sports.
Over the 3 months the training progresses to leave no weak links.
At the end of the program, simply start over, this proce gives you a years access, that's 4 full cycles through the plan.
You will be unstoppable!
3 sessions per week
Must use App app to view and log training
Program Training
A1
Skipping
1 x 5:00
A2
Superman / Birddog
1 x 5
A3
Single Leg Bridge
1 x 10
A4
Quick Yoga
1 x 10
A5
Reaching Lunge
1 x 12
A6
Broad Jump
1 x 6
B1
Deadlift
4 x 8
B2
Military Press
4 x 8
B3
Pull Up
4 x 8
C1
1 Leg RDL
4 x 00:45
C2
Renegade Row
4 x 45
C3
Goblet Squat
4 x 45
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 Run 400m Bodyweight Squat 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
Prep
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
B1
Bent Over Row
5 x 5
B2
Clean/Squat/Press
5 x 5
B3
Reverse Lunge
5 x 5
Conditioning
C
"No Excuses" Bodyweight 10 Min Circuit
Set a timer for descending sets. 4 x 1min, 4 x 45s, 4 x 30s, 4 x 15s, no breaks. The total time is ten minutes. (if you use the Impetus app available from the Google Play Store, this is pre-programmed as "No Excuses" Perform: 1A: Swing 1B: Push up 1C: Squat 1D: Mountain Climber Go through 1A to 1D each for 1 min sets, second round is 45s sets etc Go as fast as possible with good form
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
