fight ready month 2
Focus Plyometrics Strength Endurance Fast Twitch Capacity Joint Integrity
Parameters High Volume Low Intensity High Frequency
Target Heart Rate 120 - 140 Max
Week 5 Day 1 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1. Single Leg Triple Jumps - 4 x 1 each leg
2. Box Jumps - 6 x 1
3. Skater Jumps - 2 x 10 seconds
Strength
1.A. Front Squat - 4 x 6 [RPE - 7-8 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band TKE - 4 x 10 each leg
2.A. Landmine 2 Arm Press- 3 x 6 [RPE - 7-8 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Band Pull Aparts - 3 x 10
3. Pendlay Rows - 3 x 8 [RPE - 8 | [0|0|0] | HR - 130 max]
4. Sandbag Carry - 4 x 90 seconds [RPE - 8 | Fast Tempo | HR - 140 max] Week 5 Day 2 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1.A. Banded Plyo Push Ups - 3 x 8
1.B. Med Ball Slam - 3 x 8
Strength
1.A. Incline Press - 4 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band Pull Apart - 4 x 10
2.A. Weighted Pull Up - 4 x 6 [RPE - 7-8 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Scarecrows - 4 x 10
3.A. DB Split Squat - 3 x 6 each leg [RPE - 8 | [0|0|0] | HR - 130 max]
3.B. Corrective Exercise Supine Valslide Hamstring Curl - 3 x 10 each leg
4. KB Swing - 3 x 8 [RPE - 8 | Fast Tempo | HR - 130]
5. Suitcase Carry - 3 x 45 seconds each arm [RPE - 9 | Fast Tempo | HR - 140] Week 5 Day 3 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1. Sprinter Step Ups - 2 x 8 each leg
2. Bilateral Bounds - 4 x 10 yards [2 focus on height | 2 focus on distance]
3. Single Leg Lateral Hops - 4 x 10 yards [2 inside leg | 2 outside leg]
Strength
1.A. Sumo Deadlift - 4 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Clam Shell - 4 x 10 each
2.A. Incline DB Press- 3 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Band Pull Aparts - 3 x 10
3. Weighted Pull Ups - 3 x 8 [RPE - 8 | [0|0|0] | HR - 130 max]
4. Farmer Carry - 4 x 90 seconds [RPE - 8 | Fast Tempo | HR - 140 max] Week 5 Day 4 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1.A. Med Ball Overhead Toss - 3 x 5
1.B. Med Ball Side Toss - 3 x 5 each side
Strength
1.A. Z Press - 3 x 6 [RPE - 8 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band Face Pull - 3 x 10 each
2.A. Renegade Row- 3 x 6 each side [RPE - 8 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Prone Swimmers - 3 x 10
3.A. Trap Bar Deadlift - 3 x 6 [RPE - 8 | [0|0|0] | HR - 130 max]
3.B. Corrective Exercise Banded Goodmornings - 3 x 10
4. Hercules Hold - 3 x 30 seconds [RPE - 8 | Static Hold | HR - 140 max]
5. Plank - 3 x 45 seconds [RPE - 8 | Static Hold | HR - 120] Week 6 Day 1 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1. Single Leg Tuck Jumps - 2 x 10 seconds each leg
2. Seated Box Jumps - 6 x 1
3. Skater V - Jumps - 4 x 1
Strength
1.A. Front Squat - 4 x 5 [RPE - 9 | [0|0|0] | HR - 140-150 max]
1.B. Corrective Exercise Double Band TKE Squat - 4 x 8
2.A. DB Floor Press- 3 x 5 [RPE - 9 | [0|0|0] | HR - 110 max]
2.B. Corrective Exercise Band Pull Aparts - 3 x 10
3. T-Bar Rows - 3 x 8 [RPE - 9 | [2|1|0] | HR - 140 max]
4. Sandbag Carry - 4 x 90 seconds [RPE - 8 | Fast Tempo | HR - 140 max]
5. Plank - 2 x 45 seconds Week 6 Day 2 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1.A. Rebound Med Ball Chest Pass to Wall - 3 x 10 seconds
1.B. Med Ball Slam - 3 x 10 seconds [as many as possible]
Strength
1.A. Incline Press - 4 x 5 [RPE - 9 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band Pull Apart - 4 x 10
2.A. Weighted Pull Up - 3 x 5 [RPE - 9 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Scarecrows - 4 x 10
3.A. DB Split Squat - 3 x 6 each leg [RPE - 8 | [0|0|0] | HR - 130 max]
3.B. Corrective Exercise Supine Valslide Hamstring Curl - 3 x 10 each leg
4. KB Swing - 3 x 8 [RPE - 8 | Fast Tempo | HR - 130]
5. Suitcase Carry - 3 x 45 seconds each arm [RPE - 9 | Fast Tempo | HR - 140] Week 6 Day 3 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1. Single Leg Kneeling Box Jump - 4 x 1 each leg
2. Hurdle Hops - 4 x 1 [4 hurdles]
3. Reactive Skater Jumps - 2 x 10 yards each direction
Strength
1.A. Sumo Deadlift - 3 x 5 [RPE - 9 | [0|0|0] | HR - 140-150 max]
1.B. Corrective Exercise Banded Glute Bridge - 3 x 10
2.A. Incline DB Press- 3 x 5 [RPE - 9 | [0|0|0] | HR - 140-150 max]
2.B. Corrective Exercise Y,W,T’s - 3 x 5
3. Pendlay Rows - 3 x 8 [RPE - 8 | [0|0|0] | HR - 140 max]
4. Sled Drag - 200 yards [RPE - 9 | Fast Tempo | HR - 150 max]
5. Ab Wheel Roll Out - 3 x 10 Week 6 Day 4 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1.A. Med Ball Underhand Toss - 3 x 5
1.B. Med Ball Rotational Slam - 3 x 5 each side
Strength
1.A. Z Press - 3 x 5 [RPE - 9 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band Face Pull - 3 x 10 each
2.A. Renegade Row- 3 x 5 each side [RPE - 9 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Prone Swimmers - 3 x 10
3.A. Trap Bar Deadlift - 3 x 5 [RPE - 9 | [0|0|0] | HR - 130 max]
3.B. Corrective Exercise Banded Goodmornings - 3 x 10
4. Hercules Hold - 3 x 30 seconds [RPE - 8 | Static Hold | HR - 140 max]
5. Plank - 3 x 45 seconds [RPE - 8 | Static Hold | HR - 120] Week 7 Day 1 - Strength - Plyometrics - Joint Integrity Dynamic Warm Up
Plyometrics
1. Single Leg Bounds - 2 x 20 yards each leg
2. Reactive Box Jumps - 6 x 1 [18’ to 24’ drop off]
3. Alternating Single Leg Line Jumps - 2 x 20 yards each leg [opposite hand touches ground]
Strength
1.A. Front Squat - 3 x 5 [RPE - 10 | [0|0|0] | HR - 150 max]
1.B. Corrective Exercise Band Side Walks - 3 x 5 each side
2.A. DB Floor Press- 3 x 5 [RPE - 10 | [0|0|0] | HR - 110 max]
2.B. Corrective Exercise 5 Points of Contact - 3 x 10
3. Weighted Band Pull Aparts - 3 x 8 [RPE - 9 | [2|0|0] | HR - 140 max]
4. Sandbag Carry - 4 x 90 seconds [RPE - 10 | Fast Tempo | HR - 160 max]
5. Plank - 3 x 45 seconds Week 7 Day 2 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1.A. Med Ball Chest Pass - 3 x 5
1.B. Med Ball Slam - 3 x 5
Strength
1.A. Incline Press - 3 x 5 [RPE - 10 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band Pull Apart - 3 x 10
2.A. Weighted Pull Up - 3 x 5 [RPE - 10 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Scarecrows - 4 x 10
3.A. DB Split Squat - 3 x 4 each leg [RPE - 10 | [0|0|0] | HR - 130 max]
3.B. Corrective Exercise Supine Valslide Hamstring Curl - 3 x 10 each leg
4. KB Swing - 3 x 8 [RPE - 8 | Fast Tempo | HR - 130]
5. Suitcase Carry - 3 x 45 seconds each arm [RPE - 9 | Fast Tempo | HR - 140] Week 7 Day 3 - Strength - Plyometrics - Joint Integrity Dynamic Warm Up
Plyometrics
1. Single Leg Box Jump - 4 x 1 each leg
2. Reactive Triple Jump - 4 x 1 [18’ to 24’ drop off]
3. Med Ball Skater Jump to Side Toss - 2 x 5 each side
Strength
1.B. Corrective Exercise Glute Bridge - 3 x 10
2.A. Incline DB Press- 3 x 5 [RPE - 10 | [0|0|0] | HR - 140-150 max]
2.B. Corrective Exercise Band Face Pulls - 3 x 10
3. T-Bar Rows - 3 x 8 [RPE - 9 | [0|0|0] | HR - 140 max]
4. Sled Drag - 200 yards [RPE - 10 | Fast Tempo | HR - 150 max]
5. Swiss Ball Stir the Pot - 2 x 30 seconds [RPE - 9 | HR - 120 mx] Week 7 Day 4 - Plyometrics - Strength - Joint Integrity Dynamic Warm Up
Plyometrics
1. Lateral Plyo Push Up - 2 x 10 seconds
Strength
1.A. Z Press - 3 x 5 [RPE - 10 | [0|0|0] | HR - 130-140 max]
1.B. Corrective Exercise Band Face Pull - 3 x 10 each
2.A. Renegade Row- 3 x 4 each side [RPE - 10 | [0|0|0] | HR - 130-140 max]
2.B. Corrective Exercise Prone Swimmers - 3 x 10
3.A. Trap Bar Deadlift - 3 x 4 [RPE - 10 | [0|0|0] | HR - 130 max]
3.B. Corrective Exercise Banded Goodmornings - 3 x 10
4. Hercules Hold - 3 x 30 seconds [RPE - 8 | Static Hold | HR - 140 max]
5. Plank - 3 x 45 seconds [RPE - 8 | Static Hold | HR - 120] Week 8 Day 1 - Deload Dynamic Warm Up
Strength
1. Front Squat - 3 x 6 [RPE - 6-7 | [0|0|0] | HR - 120 max]
2. DB Floor Press- 3 x 8 [RPE - 6-7 | [0|0|0] | HR - 120 max]
3. Incline DB Row - 3 x 8 [RPE - 6-7 | [0|0|0] | HR - 120 max]
4. Sandbag Carry - 100 yards [RPE - 7 | Steady Tempo | HR - 130 max]
5. Plank - 2 x 45 seconds
Week 8 Day 2 - Anaerobic Endurance Dynamic Warm Up
Anaerobic Endurance
1. Prowler Sprints - 5 x 1 [10 seconds ON, 45 seconds OFF | RPE - 7 | HR - 140 max] Week 8 Day 3 - Deload Dynamic Warm Up
Strength
1. Sumo Deadlift - 3 x 6 [RPE - 6 | [0|0|0] | HR - 120 max]
2. Incline DB Press- 3 x 6 [RPE - 6 | [0|0|0] | HR - 120 max]
3. Pull Ups - 3 x 8 [RPE - 6 | [0|0|0] | HR - 120 max]
4. Sled Back Pedal Drag - 100 yards [RPE - 7 | Steady Tempo | HR - 130 max]
5. Ab Wheel Roll Out - 2 x 10 [RPE - 6-7 | HR - 120 mx]
Week 8 Day 4 - Anaerobic Endurance Dynamic Warm Up
Fast Twitch Capacity
1. Versaclimber Intervals - 5 x 1 [10 seconds ON, 30 seconds OFF | RPE - 7 | HR - 150 max]