Table 2. The strength and conditioning training programs for the Regular Training Group. 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 RPE: Borg’s 20 scale Rating of Perceived Exertion.