Coach Dusseault Conditioning
Boxing, Martial Arts, Jiu JitsuFeatures
3 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Kinetic Chain Full Warm Up
Every Exercise 2 x 12 reps (Anything single leg = 12 / leg) Heel - Toe Walk High Heels Glute Bridge Slider Lunge RFE Quad Stretch Lunging T-Spine Opener Shoulder Prehab
B
Barbell Bulgarian Split Squat
4 x 6
C
Hip Thrusts
3 x 8
D
Renegade Row
4 x 8
E
Steady State Cardio
1 x 20:00
Conditioning
A
Full Body Mobility A
Deep Squat Drop Ins 2 x 15 V-Sit Toe Touches 2 x 10 Lunging T-Spine Opener 2 x 10 Wall Supported T-Spine Opener 2 x 10 Shoulder Prehab 2 x 8
Conditioning
B
Aerobic Power Interval Session A
For aerobic power work, our structure is 1:00 of work and 3:00 of rest and repeat x 4 rounds. For the 1:00 of work you should be going as hard as you possibly can. Even if the output fades through the minute, the effort should NEVER be fading. To keep some variety I like to use two exercises and go 30 seconds of each for these intervals. However if you prefer, we can keep to 1 exercise for every set. 30 seconds Kettlebell swings (HEAVY) 30 seconds Battle Ropes 3:00 rest Repeat x 4 rounds.
Conditioning
A
Full Hip Mobility Routine
Focus here is improving active ROM in the hips. All exercises repeated x 2 sets x 10-15 reps. Add reps if you feel you need it. Glute Med Rolling Hamstring Rolling Roll-Outs V-Sit Toe Touches Lying Hip Circles Kneeling Hip Circles RFE Quad Stretch
Conditioning
B
Rotational Mobility Circuit
Lunging T-Spine Opener 2 x 8 Staggered Stance T-Spine Opener 2 x 8 Wall Supported T-Spine Opener 2 x 8 Child's Pose with Reach Through 2 x 8 Lunge With Spinal Rotation 2 x 8 We are working on here on opening up your rotational abilities. This will make it easier to move through a more complete range of motion without any mobility road blocks in place
C
Box Squats
5 x 4
D
DB Bent Over Row
4 x 8
E
Seated Single Arm Shoulder Press
4 x 6
Conditioning
F
Bike Aerobic Interval Session
2 min hard 1 min easy Repeat x 5 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.
Strength and Conditioning is a crucial part of developing to the top of your game. If you truly want to reach your potential in the ring, can you really afford to leave it to chance?
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Leo Bonin
3-1 amateur MMA fighter
Verified Athlete"I am going to be a world champion one day and working with Coach Dusseault has helped change the way I work out for the better. This is going to help me get there!"
Jordan McNaughton
6-0 Professional Boxer
Verified Athlete"Jordan has been working with Coach Dusseault Conditioning for over two years. Going through these methods has helped him gain the confidence in his gas tank to output more in his fights and to be able to move into longer fights as he progresses in his career!"
Tim ' Shady ' Smith
Former Canadian MMA Champion
Verified Athlete"Working with Coach Dusseault has Tim coming into every fight feeling better than ever as he gets older. Knowing that he has the ability to go 3 hard rounds with ANYONE he steps in the cage with has helped Tim fight longer and extend his career beyond where it would have been possible otherwise!"
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Ultimate Combat Athlete
Ultimate Combat Athlete
Ultimate Combat Athlete
