Coach Fabi
The Athletic Fighter: 4-Week Bodyweight Program
Overview:
Unlock your potential with The Athletic Fighter, a comprehensive 4-week bodyweight training program designed to enhance explosive power, hypertrophy, muscular endurance, and stability. Ideal for combat sport athletes and fitness enthusiasts alike, this program delivers results without the need for a gym, improving your overall athletic qualities along the way.
Program Highlights:
- Explosive Power: Engage your fast-twitch muscle fibers with dynamic movements, essential for any fighter.
- Hypertrophy: Promote muscle growth through targeted bodyweight exercises that challenge your limits and sculpt your physique.
- Muscular Endurance: With high-repetition workouts, ensuring you can perform at your best during long training sessions or fights.
- Stability: Strengthen your core and improve balance with exercises that require full-body engagement, enhancing your overall athletic performance.
Benefits of Bodyweight Training:
- No Gym Required: Train anywhere, anytime. Perfect for those with a busy schedule or limited access to equipment.
- Reduced Stress on the Nervous System: Experience less fatigue and better recovery, allowing for more effective training sessions.
- Joint-Friendly: Give your joints a break from heavy lifting while still achieving strength and muscle development.
- Whole Body Engagement: Promote functional strength and flexibility by engaging multiple muscle groups simultaneously.
By participating in The Athletic Fighter, you'll not only transform your body but also elevate your athletic qualities, enhancing your performance in any sport or physical activity. Join the movement and unleash your inner athlete—all with the power of bodyweight exercises!
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Athletic Fighter Warm-up
Perform the circuit at the beginning of the workout. -3 rounds -No rest in between. -Start the first round with less range of motion and slower or less dynamic and increase both in round 2-3. -The goal is to prepare your body for the session and work on coordination, mobility, stability and awareness. Circuit: 1. Single Leg RDL: 3 each side 2. Lunge and Twist: 3 each side 3. Dynamic Hamstring Stretch: 6 steps 4. Bear sit through: 6 reps 5. Hindu Push ups: 6 reps
B
pogo hops
3 x 10
C
Wall Sprint
2 x 10
D
10m Sprint
3 x 10
E
Plyo Push ups
3 x 3
F1
Push-Up
9, 9, 9, 10
F2
Pull-Up
9, 9, 9, 10
G
Front food elevated split squat (bodyweight)
4 x 15
H
Lateral Lunge
3 x 12
I
Hanging Knee Raise
@ 9, 9, 10
J
side crunch
3 x 20
Prep
A
Athletic Fighter Warm-up
Perform the circuit at the beginning of the workout. -3 rounds -No rest in between. -Start the first round with less range of motion and slower or less dynamic and increase both in round 2-3. -The goal is to prepare your body for the session and work on coordination, mobility, stability and awareness. Circuit: 1. Single Leg RDL: 3 each side 2. Lunge and Twist: 3 each side 3. Dynamic Hamstring Stretch: 6 steps 4. Bear sit through: 6 reps 5. Hindu Push ups: 6 reps
B
Lateral line hops
3 x 12
C
Line hops front-back
3 x 12
D
Lateral Plyo Push up
3 x 6
E1
Decline Push ups
8, 8, 9
E2
Inverted Row
8, 8, 9
F1
dips
8, 9, 10
F2
Chin-Up
8, 9, 10
G
Kneeling leg extension
3 x 10
H
Bulgarian Split Squat
3 x 12
I
Single Leg Glute Bridge
3 x 12
J
V-Ups
3 x 9
Prep
A
Athletic Fighter Warm-up
Perform the circuit at the beginning of the workout. -3 rounds -No rest in between. -Start the first round with less range of motion and slower or less dynamic and increase both in round 2-3. -The goal is to prepare your body for the session and work on coordination, mobility, stability and awareness. Circuit: 1. Single Leg RDL: 3 each side 2. Lunge and Twist: 3 each side 3. Dynamic Hamstring Stretch: 6 steps 4. Bear sit through: 6 reps 5. Hindu Push ups: 6 reps
B
Drop down (tall to short landing)
3 x 3
C
Broad Jumps
3 x 4
D
Skater Bounds
3 x 4
E1
Cossack Squats
8, 9, 9
E2
Kneeling Calf raises
8, 9, 9
F1
Pike Push up
8, 9, 9
F2
Prone Y Raises
3 x 12
G1
dips
8, 8, 9
G2
Inverted Row
8, 9, 9
H1
Dead Hang
3 x 0:30
H2
Reverse Crunch Incline Bench
3 x 10
