 |
| |
| Sessions 1-3 | Week 1 – 4 | ||||
|---|---|---|---|---|---|
| Reps per exercise | Intensity | Rest Between Exercises/Sets | |||
| Circuit Workout for Time (Time to complete the reps per exercise) |
SET 1. Squat | 50 | Kettlebells 32 kg (2 x 16 kg) |
“For Time” complete the exercises as quickly as possible |
|
| SET 1.Military Press | 50 | ||||
| SET 1.Swings | 100 | ||||
| SET 2.Squat | 25 | ||||
| SET 2.Military Press | 25 | ||||
| SET 2.Swings | 50 | ||||
| SET 3.Squat | 12 | ||||
| SET 3.Military Press | 12 | ||||
| SET 3.Swings | 25 | ||||
| Endurance | Skipping rope | 20 min at 70-80% of Maximum Heart Rate | |||
| Resistance Training Volume per session (sets x repetitions x load in Kg) | 11168±827 | ||||
| Plyometric Training Volume per session (reps x body mass) | 0 | ||||
| Percentage of average Heart Rate During the Circuit Workout | 86.4±8.3% | ||||
| Endurance Training Volume per session (min) | 20 | ||||
| Total Time Per Session (min) | 70 | ||||
| Training Density (%) | 75 | ||||
| RPE | 17-18 | ||||
| Sessions 2 Circuit Workout | Week 1 – 4 | ||||
| Reps per exercise | Intensity | Circuits Sets | Work/rest ratio | Rest Between Exercises/Sets | |
| Swings | 33 – 36 | Kettlebells (kb) According to fighters’ body mass (BM): Body mass < 90Kg = 20 Kg kb Body mass > 90Kg = 24Kg kb |
5 | 1:1 | 60 s/60 s |
| Clean and Press | 12 – 17 | ||||
| Sumo Dead Lifts High Pulls | 26 – 40 | ||||
| Endurance: Skipping rope | 20min at 70-80% of Maximum Heart Rate | ||||
| Resistance Training Volume per session (sets x repetitions x load in Kg) | 10368±406 | ||||
| Plyometric Training Volume per session (reps x body mass) | 0 | ||||
| Percentage of average Heart Rate During the Circuit Workout | 85.4±10.9% | ||||
| Endurance Training Volume per session (min) | 20 | ||||
| Total Time Per Session (min) | 65 | ||||
| Training Density (%) | 65 | ||||
| RPE | 17-18 | ||||