GreenStrength
Combat Sports, Boxing, Functional Fitness, Hockey, Football , Soccer, Basketball, Endurance, Adventure Race , Law Enforcement, First Responders, Wrestling, General Fitness, RuckingThis program is a 4 week program that can easily be repeated and used long term. All you need is an airdyne bike. Regular bikes work as well but the airdyne allows us to use all 4 limbs which is a far superior to legs only.
This is the exact template the great Rafael Lovato JR. used in preparation of several world championship titles in both MMA (Bellator Middleweight World Champion), and Jiu-Jitsu.
In this conditioning program we address both the aerobic & anaerobic systems
1- Cardiac Output - AKA Aerobic Capacity: Effective way to build the aerobic system
2- Glycolytic Power Intervals: Essential for prolonged high energy output
3- ATP-PC Intervals: Improves the rate of ATP regeneration of the phosphagen system
The progressions week to week are tailored to give you optimal performance after week 4 as super-compensation is planned into the program for best results.
If you're an MMA Fighter, Kickboxer, Jiu-Jitsu, or wrestling athlete of any level this program is for you. Simple and Effectively tested at the highest level of combat sports multiple times through.
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Back To Human Prep Phase
1 Round of the following -Croc Breathe x2min -Baby Crawl x1min -Rocking x1min -90/90 Hip Rotations x1min -Standing Cross Crawl x1min -Bench Or Chair Childs Pose Stretch x1min -Pole Squat Hangout x1min
B
Airdyne
1 x 30:00
Recovery
C
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Prep
A
Back To Human Prep Phase
1 Round of the following -Croc Breathe x2min -Baby Crawl x1min -Rocking x1min -90/90 Hip Rotations x1min -Standing Cross Crawl x1min -Bench Or Chair Childs Pose Stretch x1min -Pole Squat Hangout x1min
B
Airdyne
6 x 0:30
Recovery
C
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Prep
A
Back To Human Prep Phase
1 Round of the following -Croc Breathe x2min -Baby Crawl x1min -Rocking x1min -90/90 Hip Rotations x1min -Standing Cross Crawl x1min -Bench Or Chair Childs Pose Stretch x1min -Pole Squat Hangout x1min
B
Airdyne
1 x 30:00
Recovery
C
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Prep
A
Back To Human Prep Phase
1 Round of the following -Croc Breathe x2min -Baby Crawl x1min -Rocking x1min -90/90 Hip Rotations x1min -Standing Cross Crawl x1min -Bench Or Chair Childs Pose Stretch x1min -Pole Squat Hangout x1min
B
Airdyne
8 x 0:10
Recovery
C
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Prep
A
Back To Human Prep Phase
1 Round of the following -Croc Breathe x2min -Baby Crawl x1min -Rocking x1min -90/90 Hip Rotations x1min -Standing Cross Crawl x1min -Bench Or Chair Childs Pose Stretch x1min -Pole Squat Hangout x1min
B
Airdyne
1 x 30:00
Recovery
C
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Prep
A
Back To Human Prep Phase
1 Round of the following -Croc Breathe x2min -Baby Crawl x1min -Rocking x1min -90/90 Hip Rotations x1min -Standing Cross Crawl x1min -Bench Or Chair Childs Pose Stretch x1min -Pole Squat Hangout x1min
B1
Deadbug Home Base Hold
3 x MAX
B2
Side Plank Hip Lift
3 x 20
B3
Leopard Crawl
3 x 30
B4
Alternating Supermans
3 x 20
Recovery
C
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
Wall Yoga (30min)
