Fight Strong for Marital Arts

Hard Body Code Preparation for Work Circuit

First job for you, is to start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. Next lets complete our Activation, focus is to engage key stabilizers before main lifts. Do the following: Glute Bridge x10, Dead bug x10, Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. Next is Mobilization Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Finally we have Potentiation, the focus is to prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Perform explosively but stay relaxed. Quality of movement over volume. 1-2 sets should be sufficient.

DB Bench Press

5 x 5 @ 80 %

Incline DB Bench Press

3 x 10 @ 75 %

Seated DB Press

3 x 6 @ 75 %

Double KB Front Squat

3 x 10 @ 75 %

KB swings

15, 20, 25 @ 80 %

Push-Up

10 x 10

Paloff Press

3 x 10

2,400m Run

1 x 2400

Stretch

1 x 5:00

Hard Body Code Preparation for Work Circuit

First job for you, is to start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. Next lets complete our Activation, focus is to engage key stabilizers before main lifts. Do the following: Glute Bridge x10, Dead bug x10, Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. Next is Mobilization Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Finally we have Potentiation, the focus is to prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Perform explosively but stay relaxed. Quality of movement over volume. 1-2 sets should be sufficient.

DB Bench Press

3 x 10 @ 70 %

Crush Grip Incline DB Press

3 x 10 @ 85 %

KB Halo

3 x 5 @ 60 %

Goblet Squat

3 x 10 @ 80 %

Single Leg RDL

3 x 10 @ 60 %

Push-Up

3 x 20

Half-Kneeling Anti-Rotation Hold

3 x 0:25

Sprint

10 x 0:30

Stretch

1 x 5:00

Hard Body Code Preparation for Work Circuit

First job for you, is to start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. Next lets complete our Activation, focus is to engage key stabilizers before main lifts. Do the following: Glute Bridge x10, Dead bug x10, Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. Next is Mobilization Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Finally we have Potentiation, the focus is to prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Perform explosively but stay relaxed. Quality of movement over volume. 1-2 sets should be sufficient.

Combat Engine Circuit

AMRAP day. AMRAP: Work through a set list of exercises for a fixed time and complete as many rounds as possible, pushing your pace while managing fatigue. It builds conditioning, stamina, and mental resilience under continuous effort. Goal: Sustained output under fatigue, fight-pace conditioning. AMRAP set a timer for 30–40 Minutes: 12 KB or DB Swings (or Hip Hinges if no equipment) 10 Push Ups (or incline / hand-release) 12 Step-Back Lunges (each leg 6/6; bodyweight or holding DBs) 8 1-Arm DB Rows each side (or bodyweight row under a table / band row) 20 seconds skipping or Shadow Boxing (fast hands, tight guard, snap punches) 30 seconds Rest Scalable: No equipment → glute bridge instead of swings, band row instead of DB row. Harder → increase swings to 15 and add a 20-second plank at the end of each round

Stretch

1 x 5:00

Hard Body Code Preparation for Work Circuit

Start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. RAMP Block B (Activation) Focus: engage key stabilizers before main lifts. Glute Bridge x10, Dead bug x10, Scapular Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. RAMP Block C (Mobilization) Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Block D – Potentiation Focus: prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Coach note: Perform explosively but stay relaxed. Quality of movement over volume.

Cardio

@ 60:00