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[FOUR SPEED & AGILITY] Program - Plyometric & Ballistic
Performance Purpose - Strength & Conditioning
Martial Arts, Plyometrics[FOUR SPEED & AGILITY] is the last of the [FOUR Series] and for athletes that have completed [FOUR POWER]. This is a program focused on building an athlete's reactive strength and Stretch-Shortening Cycle (SSC) by utilizing plyometric, ballistic and special strength exercises. Resulting in enhanced muscle and tendon capabilities to store and release elastic energy present in all sporting actions.
Spanning over 6 weeks, this intermediate-level program features 2-3 dedicated strength and power sessions, with an optional robustness session crafted to safeguard joints and tendons in injury-prone zones. While the focus lies on plyometrics and ballistic maneuvers, the inclusion of specialized strength exercises ensures a holistic approach to strength development, making it a comprehensive and balanced regimen
A
Dynamic R.A.M.P Warm-Up (Full Body & Plyo)
1 x 1
B1
Band Assisted Pogos
2 x 12
B2
Band Assisted Staggered Stance Pogos
2 x 12
C1
Single Leg Lateral Hop & Stick
2 x 6
C2
Half Kneeling MB Rotational Toss
2 x 8.8184 @ 8
D1
Continuous Counter-Movement Jump
2 x 5.5115 @ 10
D2
Band Assisted Plyometric Push Up
2 x 16
E1
KB Swing
3 x 6 @ 10
E2
DB Push-Press
3 x 6 @ 6
F1
DB RFE Split Squat
2 x 8 @ 8
F2
Cable Power Row
2 x 8 @ 8
A
Dynamic R.A.M.P Warm-Up (Full Body & Plyo)
1 x 1
B1
Low Box Jumpback
2 x 20
B2
Side-to-Side Lateral Low Box Jumpback
2 x 20
C
Seated Rocker Jump
2 x 8.8184 @ 8
D
BB Romanian Deadlift
2 x 6 @ 6
E1
DB Split Squat
2 x 6 @ 6
E2
DB Incline Bench Press
2 x 6 @ 6
A1
Half Kneeling Landmine Rotation
2 x 8 @ 8
A2
Half Kneeling Windmill
2 x 6 @ 8
B1
Half Kneeling Contralateral Cable Row
2 x 8 @ 8
B2
DB Seated Zercher Goodmorning
2 x 8 @ 8
B3
Kettlebell Towel Curls
2 x 10 @ 14
B4
Seated DB Calf Raise
2 x 10 @ 14
Jason Lau
Coach Jason works with amateur MUAY THAI / MMA and GOLF ATHLETES around the world. As their performance coach, he works with the athletes on 1-to-1 basis to dominate their competition.
This preparation program is made for FIGHTERS looking to improve SPEED of their techniques outside of fight camp. [FOUR SPEED & AGILITY] is designed to create explosive fighters and advance your performance.
Get [FOUR SPEED & AGILITY] Program - Plyometric & Ballistic
Kent Toha
Amateur Muay Thai (C Class) Fighter
Verified Athlete"Jason takes a detailed approach considering all aspects from the sport quickly devising a plan to attack both strengths and weaknesses in my fight preparations."
Stevie Guest
Amateur MMA/Pro Muay Thai Fighter
Verified Athlete"I feel amazing within my rounds and on the mats. My strength and power has gone up within my striking and wrestling. I am glad I started working together with Jason!"
Justin Wijnans
Amateur Muay Thai Fighter
Verified Athlete"Jason took and helped me translate speed, strength, power and conditioning into my striking and clinch game."
Luke Colbert
Amateur Muay Thai (C Class) Fighter
Verified Athlete"Jason and his program helped me achieve improved physical strength and increase my power output and he did so even whilst I was losing weight to reach my fight weight. Not to mention I was in the best shape I have been in for my fight."
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