Fight To Fit - Level 1
MS Performance Coaching
Combat Sports, General Fitness, Personal TrainingThis program aims to build up your training from a low level towards being fitter, stronger and more in shape. Approaching your training in the style of a fight camp, and utilising methods used by fighters in preparation for a fight, this 10 week program provides 4 sessions per week (2 conditioning & 2 resistance based sessions) to mimic the gym work undertaken by elite fighters prior to a fight.
The 'Fight to Fit - Level 1' program utilises standard gym equipment and a range of training protocols to develop strength, power and conditioning adaptations designed to improve your physical performance across the 10 weeks before finishing with a 'taper' or 'peaking' week designed to reduce workload and mimic the shift in training experienced by fighters during fight week.
This program is completely repeatable, it is advised that after completing the 10 week program, you take a 1 or 2 week break (or training at a reduced load and intensity) before restarting.
At this level, training protocols and load will remain at a more foundational level, gradually increasing throughout the program with your fitness levels.
A1
Thread the needle
2 x 4
A2
Opposing Dead Bugs
2 x 4
B1
Plate Overhead Squat
2 x 4
B2
Inchworm Push-Up
2 x 3
C1
Seated Box Jump
3 x 3
C2
Half Kneeling Medball Throw
3 x 3
D
DB Deadlift
3 x 4
E
Lat Pull Downs
3 x 4
F1
Leg Extension
3 x 10
F2
Bi-lateral Cable Tricep Extension
3 x 10
F3
DB Farmer's Walk
3 x 00:20
A
Jog
1 x 10:00
B
Run
3 x 5:00
A1
Thread the needle
2 x 4
A2
Opposing Dead Bugs
2 x 4
B1
DB Hip Thrust
2 x 4
B2
Press Up to Downward Dog
2 x 3
C1
Pogo Jump
3 x 6
C2
Lying Med Ball Throw
3 x 4
D
DB Squat
3 x 4
E
Bench Press
3 x 4
F1
DB Calf Raise
3 x 12
F2
DB Bicep Curls
3 x 10
F3
Weighted Sit Up
3 x 10
A
Jog
1 x 10:00
B
Assault Bike
3 x 8
C
Rest
1 x 4:00
D
Assault Bike
3 x 8
Matt Storey
Matt is a combat sports physical performance specialist working with fighters to optimise their performance to achieve the best results on fight night. Alongside completing his MSc in Strength, Conditioning & Performance Science, Matt has also competed in a number of combat sports, including ITF Taekwon-Do & Boxing, winning 2 European titles while overseeing several international level athletes.
