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Fit to Fight - 6 Week S&C Program

BinhFit

Combat Sports, Strength & Conditioning, Boxing, General Fitness
Coach
Binh Trieu

Welcome to Fit to Fight!

This is a 6-Week Program that dives deep in to the basic necessities when it comes to strength and conditioning for Muay Thai athletes, combat athletes in general, or the average Joe who's looking to get fit!

In this program you'll have a total of 3 training days to allow for flexibility within your schedule while still achieving the most benefits from strength training.

2 out of the 3 days are Full Body strength focused dialing in on general strength, rotational power, plyometrics, and solidification of body parts exposed to high volumes of stress.

We've also incorporated 1 day in the program focused on pure mobility to enhance movement capability within your sport and prevent injuries.

So if you're looking for a strength program to help prepare for your next fight or you're just an average Joe looking to get in shape, start with Fit to Fight.

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Fundamentals of Strength and Mobility
Program includes the fundamental necessities of strength and conditioning for combat sports to help athletes or the average Joe achieve the capacity to handle and exceed in their sport.
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Flexibility
Integratabtle into your current routine, this program is a 3-day full body training split to allow flexibility to your week and still provide amazing results without taking too much time out of your day.
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Eliminating the Guesswork
Delivered through our TrainHeroic app, you’ll receive instructional videos and detailed description of the exact sets, reps, and output to help guide you through your workouts. Every week you’ll progress and be given the roadmap to guide you through your workout.
Features
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Programming 3 days per week
Strength, power, and mobility in one week made simple. This programs checks all the major points to ensure your success.
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Exercise Video Guidance
Short instructional videos to eliminate the guesswork and ensure proper form throughout your workouts.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Fit to Fight has been integrated into the TrainHeroic app to ensure a smooth experience while being able to track your progress with minimal effort.
Equipment
Required
BB // DB // KB // Bands // Squat Rack // Bench // Box // Pullup Bar // Med Ball // Plates
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Sample Week
Week 1 of 6-week program
Sunday
Fit to Fight- Full Body S&C

A

Jump Rope

1 x 5:00

B1

Side Lying Hip Adduction

2 x 30

B2

Standing Banded Hip Flexion

2 x 30

C1

Alternating Split Stance Pogo Hops

2 x 30

C2

Half Kneeling Rotational Slam

2 x 6

D1

Zercher Squat

10, 8, 6

D2

DB Alternating Z-Press

10, 8, 6

D3

Bent Over Kettlebell Twists

3 x 10

E1

Single Leg RDL

8, 6, 4

E2

Chin-Up

3 x 5

E3

Plate Pinch Grip Hold

3 x 30

F1

KB Forearm Rollups

3 x 4

F2

Banded 4-Way Neck Quasi-Iso

3 x 15

F3

Side Bends

3 x 10

Tuesday
Fit to Fight- Mobility

A1

Cat Cows

3 x 10

A2

Elevated Pigeon Stretch

3 x 60

A3

Seated External Rotation

3 x 10

B1

Half Kneeling Band T-Spine Rotation

3 x 10

B2

Standing Hip C.A.R

3 x 4

B3

Standing Band Internal Rotation

3 x 12

C1

Half Kneeling Overhead Side Bend

3 x 5

C2

Elevated Hamstring Stretch

3 x 60

C3

Banded Shoulder Dislocates

3 x 10

D1

Elevated Single Leg Calf Raise

3 x 15

D2

Wall Tibialis Raise

3 x 15

Thursday
Fit to Fight- Full Body S&C

A

Jump Rope

1 x 5:00

B1

Side Lying Hip Adduction

2 x 30

B2

Standing Banded Hip Flexion

2 x 30

C1

Alternating Split Stance Pogo Hops

2 x 30

C2

Half Kneeling Rotational Slam

2 x 6

D1

Incline DB Bench Press

10, 8, 6

D2

DB Squat Jump

3 x 5

D3

Side Bends

3 x 10

E1

Band Gorilla Rows

10, 8, 6

E2

Skaters

3 x 5

E3

DB Overhead Carry

3 x 30

F1

Dead Hang

3 x 60

F2

Neck Bridge

3 x 30

F3

Reverse Neck Bridge

3 x 30

F4

Crunches

3 x 25

Coach
coach-avatar Binh Trieu

Using my years of hands-on training experience and exercise knowledge, I aid fighters and the general population towards peak physical fitness through strength and conditioning in the most simplest way possible.

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Eliminating the Guesswork

Allow me this opportunity to make strength training so much simpler for you, so you can move how YOU want to!

Get Fit to Fight - 6 Week S&C Program
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FAQs
Do I have to be a fighter to do this program?
Nope! Anyone can do this program, whether you're a fighter or someone who just likes to train, this is for you!
Does this program come with a coach?
No, this is a one-time purchase of a pre-made workout program for all individuals. If you are interested in online coaching visit: binhfit.com
Can I do this program along with my sport training?
Yes! This is a 3 days a week program that checks off all the boxes and makes sure to supplement your current training without hindering your performance.
Is this program beginner friendly?
Yes! This program is for all level athletes. The workouts are made so that you are able to go at your own pace while making progress.
The Proof
verified-athlete-avatar Jairus O.

Muay Thai Athlete

Verified Athlete

"Binh has really helped with my athletic performance. I’ve seen significant improvements in my speed, agility, and overall power. If you are looking for a knowledgeable individual who can provide tailored workouts at an affordable price then this is the trainer for you!"

verified-athlete-avatar Joe G.

Martial Artist

Verified Athlete

"Binh did a great job explaining how each exercise contributed to my goals. I gained mobility in my hips which allowed me to get deeper into a split, and my high kicks feel more smooth. Binh is a great guy, and he creates approachable and enjoyable workouts. I absolutely recommend training with him."

Fit to Fight - 6 Week S&C Program