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[FOUR SPEED & AGILITY] Program - Plyometric & Ballistic

Performance Purpose - Strength & Conditioning

Martial Arts, Plyometrics
Coach
Jason Lau

[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

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Reactive Strength and Performance
By incorporating plyometric, ballistic, and specialized exercises, the program hones an athlete's ability to generate explosive power, crucial for striking or any explosive movement. This translates to improved speed off the mark and heightened agility on the mats.
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Become Resilient.
Combat sports strain the body, but this program strengthens vulnerable areas, allowing more frequent training without setbacks. Targeting specific muscle groups reduces injury risk, ensuring your body copes with regular combat training, fostering consistency and performance while minimizing setbacks.
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Shaped by a Coach Immersed in the Sport.
Crafted by a coach well-versed in the sport's culture, skills, and active participation. Identifying key exercises for optimal athletic development, showcased during skill sessions and carry over into fight camp.
Features
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Programming 3 days per week
Two Strength and Power focused sessions with an optional third training day.
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Exercise Video Guidance
Voice-over instructional videos to guide your practice making technical execution easy
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Skills practice comes FIRST.
There will be additional instructions on how to manage your S&C sessions alongside your skills practice.
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Delivered through TrainHeroic
Full access to your program anytime, anywhere.
Equipment
Required
Dumbbells // Barbell // Cable Machine // Squat Rack // Adjustable Bench
Recommended
Landmine Attachment // Kettlebells
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Sample Week
Week 1 of 6-week program
Sunday
[FOUR SPEED & AGILITY] Strength & Power Session (Week 1 Day 1)

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

Wednesday
[FOUR SPEED & AGILITY] Strength & Power Session (Week 1 Day 4)

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

Friday
[FOUR SPEED & AGILITY] Robustness Session (Week 1 Day 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

Coach
coach-avatar 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.

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Develop Speed in Your Skill Set

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
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FAQs
How can I schedule my S&C sessions alongside my skill sessions?
Not to worry, I have included clear instructions/protocols within each session description to help you organize your training week properly.
What if I do not have access to a landmine attachment?
To create a makeshift landmine attachment, place one end of the barbell facing a corner with a heavy dumbbell placed across on top of that same end to secure it.
Can I substitute the kettlebell exercises with dumbbells?
Yes, all kettlebell exercises in this program can be done with a dumbbell. For Kettlebell Swings, simply place the dumbbell in a vertical manner and hold onto the top with both hands (the weighted end, not the handle).
What if I do not know the One Rep Max (1RM) of my strength lifts?
For those that have completed [FOUR STRENGTH] program, you should have access to your relative 1RMs. For those that did not complete the testing week, I have included specific instructions within the exercise description of the program.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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!"

verified-athlete-avatar Justin Wijnans

Amateur Muay Thai Fighter

Verified Athlete

"Jason took helped me translate speed, strength, power and conditioning into my striking and clinch game."

verified-athlete-avatar 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."

[FOUR SPEED & AGILITY] Program - Plyometric & Ballistic