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    Combat Physical Conditioning WO1 Moody

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    michael moody
    This document outlines a 12-week combat physical conditioning program. It includes strength training exercises like back squats, bench press, deadlifts, and overhead press. For each exercise, it provides the weight and number of reps to perform over 3 sets at increasing intensities of 70%, 80%, and 90% of the lifter's 1 repetition maximum. It also includes high intensity interval training runs twice per week alternating between 1 minute hard/1 minute easy and 15 seconds hard/15 seconds easy. The goal is to improve strength, muscular endurance, and cardiovascular fitness for combat sports.

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    Combat Physical Conditioning WO1 Moody

    Uploaded by

    michael moody
    24 views1 page
    This document outlines a 12-week combat physical conditioning program. It includes strength training exercises like back squats, bench press, deadlifts, and overhead press. For each exercise, it provides the weight and number of reps to perform over 3 sets at increasing intensities of 70%, 80%, and 90% of the lifter's 1 repetition maximum. It also includes high intensity interval training runs twice per week alternating between 1 minute hard/1 minute easy and 15 seconds hard/15 seconds easy. The goal is to improve strength, muscular endurance, and cardiovascular fitness for combat sports.

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    This document outlines a 12-week combat physical conditioning program. It includes strength training exercises like back squats, bench press, deadlifts, and overhead press. For each exercise, it provides the weight and number of reps to perform over 3 sets at increasing intensities of 70%, 80%, and 90% of the lifter's 1 repetition maximum. It also includes high intensity interval training runs twice per week alternating between 1 minute hard/1 minute easy and 15 seconds hard/15 seconds easy. The goal is to improve strength, muscular endurance, and cardiovascular fitness for combat sports.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    24 views1 page

    Combat Physical Conditioning WO1 Moody

    Uploaded by

    michael moody
    This document outlines a 12-week combat physical conditioning program. It includes strength training exercises like back squats, bench press, deadlifts, and overhead press. For each exercise, it provides the weight and number of reps to perform over 3 sets at increasing intensities of 70%, 80%, and 90% of the lifter's 1 repetition maximum. It also includes high intensity interval training runs twice per week alternating between 1 minute hard/1 minute easy and 15 seconds hard/15 seconds easy. The goal is to improve strength, muscular endurance, and cardiovascular fitness for combat sports.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    Lift Weight Reps 1 RM 90% mm ss COMBAT PHYSICAL CONDITIONING

    Back Squat 70 5 80 72 MAS 2400 m >>> 12 30


    AST
    Bench Press 60 5 67.5 60.75
    Dead Lift 60 5 67.5 60.75 <<<Choose Training Week
    Week 6
    OH Press 30 5 35 31.5
    Enter Weight and reps in yellow cells only
    Set 1 Set 2 Set 3 Conditioning Circuits MONDAY
    Reps Reps Reps 21
    3 3 3+
    Back Squat
    Weight Weight Weight 300 meter fin swim for time, then mobility
    52.5 60 67.5
    70% 80% 90%
    MONDAY
    Set 1 Set 2 Set 3 MAS Training Session TUESDAY
    Reps Reps Reps 22
    3 3 3+
    Bench Press
    Weight Weight Weight MAS run Program Tuesdsay, 100 Push-ups, 100 Sit-ups
    45 52.5 57.5
    70% 80% 90%
    Set 1 Set 2 Set 3 Conditioning Circuits WEDNESDAY
    Reps Reps Reps 23
    3 3 3+
    Dead Lift
    Weight Weight Weight SALTY 10 pull ups, 50 push ups, 9 pull ups, 45 push ups, 8 pull ups, 40 push ups, 7 pull ups, 35 push ups etc…..
    45 52.5 57.5
    70% 80% 90%
    WEDNESDAY
    Set 1 Set 2 Set 3 MAS Training Session THURSDAY
    Reps Reps Reps 24
    3 3 3+
    OH Press
    Weight Weight Weight MAS run Program Thursday, 50 burpees
    22.5 25 30
    70% 80% 90%

    MAS

    MAS Tuesday
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    sets x reps 1x4 1x5 1x6 1x7 1x4 1x5 1x6 1x7 1x4 1x5 1x6 1x7
    1 min : 1 min
    distance 175 175 175 175 190 190 190 190 200 200 200 200
    MAS Thursday
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    sets x reps 2x8 2 x 10 3x8 3 x 10 2x8 2 x 10 3x8 3 x 10 2x8 2 x 10 3x8 3 x 10
    15 sec:15 sec
    distance 55 55 55 55 60 60 60 60 60 60 60 60

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