Floor Press
1RM
225
Sess
Movem
External R
Pogos, Forwards, Backw
Band
Week 1 Week 2
Max Effort Trap Bar deadlift Max Effort Trap Bar deadlift
ME Weight 80% ME Weight
Dynamic Close Grip Bench Press Dynamic Incline Bench Press
DE Weight 70% DE Weight
Sets Reps Weight Sets Reps
Dynamic Effort
0.75m/s
12 2 12 2
Max Effort
0.4m/s
5 2 5 2
5 20 5 20
Accessory Lift
Seated Rows
3 6 3 6
Walking Zercher RDL
3 8 3 8
Russian Twist
3 12 3 12
Conditioning
Anaerobic- Lactic Conditioning
Anaerobic- Alactic Conditionin
Anaerobic- Lactic Conditioning
MAP MAS
#NAME? #NAME?
Floor Press CG Bench Incline Bench TB Dead Zercher Sq
225 #NAME? #NAME? #NAME? #NAME?
Session 1
Movement Prep
External Rotator Cuffs
, Forwards, Backwards, Lateral, Ski Jumps
Banded TKE
eek 2 Week 3 Week 4
rap Bar deadlift Max Effort Trap Bar Split Squat Max Effort Trap Bar deadlift
85% ME Weight 90% ME Weight 95%
cline Bench Press Dynamic Close Grip Bench Press Dynamic Incline Bench Press
75% DE Weight 80% DE Weight 70%
Weight Sets Reps Weight Sets Reps Weight
10 2 10 3
5 2 5 2
5 20 5 20
ssory Lift
3 6 3 6
3 8 3 8
3 12 3 12
ditioning
actic Conditioning
actic Conditioning
actic Conditioning
Aerobic Power Anaerob
MAS w/up w/up
Work Work
AME?
Rest Rest
Sets Sets
Front Sq Sumo Dl Zercher Box Sq
Athlete
#NAME? #NAME? #NAME?
Sessio
Movemen
External Rot
Pogos, Forwards, Backwa
Banded
Week 1 Week 2
Max Effort Close Grip Bench Press Max Effort Incline Bench Press
ME Weight 80% ME Weight
Dynamic Trap Bar deadlift Dynamic Zercher Sumo Squat
DE Weight 70% DE Weight
Sets Reps Weight Sets Reps
Dynamic Effort
0.75m/s
9 3 59 3
Max Effort
0.4m/s
5 5 5 3
5 20 5 20
Accessory Lift
Tricep Pull Down
100 100
Face Pull
100 100
Quadruped Hold
3 60secs 3 60secs
Conditioning
Anaerobic- Lactic Conditioning
30-45 min LSD- 155pbm
Cognitive Recovery
Anaerobic- Lactic Anaerobic- Alactic
w/up
Work
Rest
Sets
Athlete # 1
Session 2
Movement Prep
External Rotator Cuffs
, Forwards, Backwards, Lateral, Ski Jumps
Banded TKE
eek 2 Week 3 Week 4
cline Bench Press Max Effort Floor Press Max Effort Close Grip Bench Press
85% ME Weight 90% ME Weight 95%
cher Sumo Squat Dynamic Zercher Split Squat Dynamic Sumo Deadlift
75% DE Weight 80% DE Weight 70%
Weight Sets Reps Weight Sets Reps Weight
9 3 9 3
5 2 3 1
5 20 3 20
cessory Lift
100 100
100 100
3 60secs 3 60secs
nditioning
Lactic Conditioning
in LSD- 155pbm
tive Recovery
Movement Prep
Pogos, Forwards, Backwards, Lateral, Ski Jumps
Crab Walks, Forward Monstor walks, Backward monstor walks
Landing Mechanics
CMJ, NCMJ, Double Contact Jumps
Bear Crawls- 10m, forward, backwards, each side, Twice
External Rotator Cuffs
Bear Crawls- 10m, forward, backwards, each side, Twice
Back Bends, Bird dog, Deadbug, clam shells
Wall angles, Banded Pull backs, Scapular chin ups
Ankle Mobility, Hip Mobility
Banded TKE
Shoulder FRC
Hip FRC
Lateral Movements
Shoulder Dislocations
Shoulder CARs
Hip CARs
Med Ball (10)- OH toss, Ball Slams, Chest Pass
Med Ball (10)- Rotational throw, Rotational Slam
Box Jump (10)- 30", 36", Weighted
Ladder (2 lengths)- Double leg- forward, lateral, single leg- Forward, Lateral.
Conditioning
Aerobic Conditioning
Anaerobic- Lactic Conditioning Sets Reps Weight
Anaerobic- Alactic Conditioning 5 3
Sports Specific Conditioning
Cognitive Recovery Sets Reps Weight
Tabata Training- 20:10 x 8, twice 5 2
30-45 min LSD- 155pbm
40 min LSD- 155bpm Sets Reps Weight
2 minutes on 1 minute off x 8 5 1
2 minutes on 1 minute off x 4
2 minutes on 2 minutes off x 4 Sets Reps Weight
30 seconds on, 20 seconds off x 10 6 3
30 seconds on, 30 seconds off x 6
1minute on 3 minutes active recovery x 8 Sets Reps Weight
50 seconds on 2 minutes off x 10 6 2
20 seconds on 30 seconds off x 10
12 seconds on 48 seconds off x 25 Sets Reps Weight
20 seconds on 3 minutes active recovery x 8 8 3
6 seconds on 2 minutes active recovery x 6
12 seconds on 3 minutes off x 7 Sets Reps Weight
12 seconds on 3 minutes off x 5 8 1
3 minutes rest
4 minutes rest Sets Reps Weight
2 minutes rest 10 1
full recovery
80% recovery Sets Reps Weight
20 sec on, 10 secs off x 8 10 2
2 minutes on 1 minute off x 6
1 minute on 30 seconds off x 6 Sets Reps Weight
1 minute on 30 seconds off x 4 10 3
100m sled drags
400m sled drags Sets Reps Weight
800m sled drags 12 1
100m ankle weights
400m ankle weights Sets Reps Weight
800m ankle weights 12 2
100m Weight Vest
400m Weight Vest Sets Reps Weight
800m weight vest 12 3
100m heavy med ball
400m heavy med ball Sets Reps Weight
800m heavy med ball 3 4
100m Farmer Carry
400m Farmer carry Sets Reps Weight
800m Farmer carry 4 4
Sled Drag- Upright row, straight arm pull down, Tricep ext, Pull through
Sled Drag- Chest fly, Chest press Sets Reps Weight
Neck Harness- Forward, Backward, Crossovers 3 6
Neck Harness- Forward crunch, Good morning, Hinge
Hip Complex Sets Reps Weight
Neck Strengthen- Back and both sides 4 6
Hamstring Slides- Eccentric only- 4x8
Banded TKE Sets Reps Weight
Shoulder FRC 3 8
Hip FRC
Lateral Movements Sets Reps Weight
Shoulder Dislocations 4 8
Shoulder CARs
Hip CARs Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Sets Reps Weight
Rep & Set Scheme
5x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 3 5 3 5 3
5x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 2 5 2 5 2
5x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 1 5 1 5 1
6x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
6 3 6 3 6 3
6x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
6 2 6 2 6 2
8x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
8 3 8 3 8 3
8x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
8 1 8 1 8 1
10x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
10 1 10 1 10 1
10x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
10 2 10 2 10 2
10x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
10 3 10 3 10 3
12x1
Sets Reps Weight Sets Reps Weight Sets Reps Weight
12 1 12 1 12 1
12x2
Sets Reps Weight Sets Reps Weight Sets Reps Weight
12 2 12 2 12 2
12x3
Sets Reps Weight Sets Reps Weight Sets Reps Weight
12 3 12 3 12 3
3x4
Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 4 3 4 3 4
4x4
Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 4 4 4 4 4
3x6
Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 6 3 6 3 6
4x6
Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 6 4 6 4 6
3x8
Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 8 3 8 3 8
4x8
Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 8 4 8 4 8
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Reps&Sets Major Lift % of 1RM Training Phase Text
Max Effort
5x3 0.4m/s 55% Phase 1 5:0:0:0
Dynamic Effort
5x2 0.75m/s 60% Phase 2 7:0:0:0
5x1 65% Phase 3 0:3:0:0
6x3 70% Off Camp 0:4:0:0
6x2 75% On Camp 8 seconds
8x3 80% 6 seconds
8x1 85% 12 seconds
10x1 90% YWT
10x2 95% Wall Angel
10x3 Crab Walks
12x1 Monster Walks
12x2 Banded TKE
12x3 Superset w/
3x4 Cognitive Recovery
4x4 Bench Depth
3x6 Box Squat
4x6 Banded Externals
3x8 Banded Internals
4x8 Knee Raised (if possible)
Method
Tester Exercise Squat
Zercher Box Squat Back Squat
Close Grip Bench Press Front Squat
Incline Bench Press Zercher Squat
Trap Bar deadlift Body Weight
Squat
BB
Sumo Deadlift
Lateral Lunge
BB Bulgarian
Zercher Sumo Squat
Split Squat
Front Squat BB Lunge
BB
Trap Bar Split Squat Reverse Lunge
Zercher Split Squat BB Split Squat
Floor Press BB Step Up
BB
Zombie Squat
Walking Lunge
RDL Belt Squat
Box Back Squat
DB Bulgarian
Split Squat
DB Split Squat
DB Step Up
DB
Walking Lunge
OH Squat
Sumo Squat
Goblet Squat
Lateral Lunge
Zercher Split Stance Squat
Seated Hold
Back Squat to Box
Front Squat to Box
Zercher Squat to box
Box Front Squat
Box Zercher Squat
Step Up w/Knee drive
Leg Press
KB split Squat (close)
KB Squat Push
KB Clean And Press (alternate)
Trap Bar Squat
Safety Bar Squat
Trap Bar Split Stance Squat
Back Squat to High Box
Goblet Split Squat
Trap Bar Split Leg Jump
Split Leg Jump
Bulgarian Squat Jump
Concentric Only Squats
Cossack Squat
KB Squat Push
Low Bar Back Squat
Slider Reverse Lunge
SL Box Squat
Pistol Squat
SL Box Squat
Step Up
SL Squat Jump
Hinge Push
BB Deadlift Military Press
BB RDL 1/2 Kneeling
Landmine Press
Glute Bridge Body Weight Dips
Zercher RDL Weighted Dips
BB
Push Press
Glute Bridge
Trap Bar
KB press
Deadlift
DB RDL Z-Press
Good Morning 1/2 kneeling KB press
Rack Pull
Above Knee DB alternating Shoulder press
Rack Pull DB Standing Press
Below Knee
Reverse Hyper DB seated Press
Deadlift
Snatch Grip KB Push Press
Sumo Deadlift 1/2 kneeling DB Press
Sumo
Good Morning DB Z-Press
Trap Bar
DB Squat Press
RDL
KB RDL BB Squat Press
Isometric Back Squat Arnold Press
Zercher Walking RDL BB Seated Press
KB Swing Single Arm Press
Back Extension Single Arm press (alternate)
Seated Good Morning Chest to incline Bench DB press
Alternating KB Swing Landmine Press
KB Swing- Unilateral BB Bench Press
Glute Bridge- Shoulders on Bench DB Bench Press
Glute Bridge- Feet on Bench BB Incline Press
Straight Leg Hip Bridge DB Incline Fly
KB Deadlift Banded Push Up
DB Bench Press
Standing- Banded Hip Hinge 1arm
KB Side Swing DB Bench Press
Alternate
Concentric only Rack Pulls BB Floor Press
SL/BB RDL DB Floor Press
DB Floor Press
SL Glute Bridge Hip Raise
SL/DB RDL DB Incline Bench Press
unilateral 1arm
SL/DB RDL DB Incline Bench Press
ipsilateral Alternate
SL RDL BB Decline
Bench Press
DB Decline
Bench Press
Push Up
KB Floor Press
Isometric Bench Press
DB Incline Bench Press
Accellerated Push Up
DB Incline Bench Press
Banded Bench Press
CG Bench
Landmine Press
Pull Core
Chin Up-
pronated Deadbug
Chin Up- Sit Ups
Supinated
Chin Up- Hanging
Neutral Leg Raise
Chin Up- Lying
Towel Leg Raise
Lat Pull Down Mountain
Pronated Climbers
Lat Pull Down
Russian Twist
Supinated
Lat Pull Down Cable Chop
Neutral
Lat Pull Down
Towel Paloff Press
Isometric Chin Up (hold at the top) Plank
1/2 kneeling pulldown (single Arm) Side Bridge
Single arm pull down KB 1 arm sit up
High Pull Bird-Dog
BB Bent
Over Row Knee Raised Bird-Dog
Inverted Rows Bear Crawl
DB Bent
Quadruped Hold
Over Rows
BB Prone Rows BB Anti- Flexion Hold
Bench Pull KB Quadriped Pull Through
Seated Row- Supinated Hollow Hold
Cable Row
(squat)
Seated Row-
towel grip
Seated Row- Neutral
Seated Row- Pronated
Seated Row- Wide Grip
Seated Row- Single Arm
KB Bent over Row
T-Bar Row
Face Pull
Low Cable Row
Snatch Grip Bent over Row
DB Bent Over Row- Unilateral
Chest to Bench Row
Pendlay Row
Single Arm cable row
T-Bar Row
Cable Crossover
Structural Integrity Sport Specific
TKE Shadow Boxing
Wall Angels Sled Push
YWT KB Snatch
External Rotators FRC Bag work (kicks)
Scapular Hangs Bag Work (punches)
High Cable External Rotators Bag Work (knees)
Low Cable External Rotators Ground and Pound
FRC External Rotators Clinch work (partner)
Bear Crawl Landing Mechanics
Farmers Carry Turkish Get Up
Abductor Holds- Long 1/2 Get up
Abductor Holds- Short KB Clean and Press
Scarecrows KB Snatch
Banded Scarecrows KB Clean
Cable Scarecrows Farmers Carry
4-point Row Suitcase Carry
Banded Wall Slides Crucifix
Clam Shells BB Clean
Band Pull Aparts BB Snatch
KB Push Jerk
Push Jerk
Hang Snatch
High Pull
Jump Ballistic
Pogos Standing Chest Pass
Bounding 1/2 Kneeling
Chest Pass
Counter Movment Jump Ball Slams
NCMJ Rotational Slams
Double Contact Side On Throws
Squat Jump Forward Jump Chest Pass
CM Broad Jump Lying Med ball throw
NCM Broad Jump Rotational Wall Throws (fast)
Trap Bar
Squat Jump Rotational Wall Throws (side on)
Clap Push Up Chest Pass (fast)
Drop Jump Bent over chest throw
Knees to feet- Vertical Ball Slam, Vetcial Jump
Knees to feet- Horizontal Ball Slam, Horizontal Jump
Box Jump Ball Slam, Chest Pass
Landing Mechanics Split Stance Slams (alternate)
Accellerated Push Up Split Stance starts (ball to wall)
Bulgarian Squat Jump Over Head toss (kneeling)
Tuck Jump Over Head toss (standing)
Scoop Ball, over Shoulder
Slam and Jump
Lateral Load up, side throw
Chest pass (close & fast)
Isolation Isometric
Lying Leg Curl Hinge- End Range
Leg Extension Hinge- Mid Range
Lateral
Hinge- Full Range
Shoulder Raise
DB Rear Fly Squat- End range
Back
Squat- Mid Range
Extension
BB Curls Squat- Full Range
DB Curls Bench- End Range
Nordic Curl Bench- Mid Range
Seated Leg Curl Bench- Full Range
E-Z Bar Curls Trap Bar- High bar iso
High Cable External Rotators Trap Bar- Low Bar iso
Low Cable External Rotators
FRC External Rotators
Skull Crushers
Tricep Extension
Over head tricep extension
Cable Crossovers
Straight Leg Hip Bridge
Banded Pull Apart
Hamstring Slides
Reverse Nordics
Squat Bench Press
1RM Velocity 1RM
60% 0 1.0m/s 60%
65% 0 0.89m/s 65%
75% 0 0.75m/s 75%
80% 0 0.5m/s 80%
85% 0 0.30m/s 85%
90% 0 0.25m/s 90%
95% 0 0.20m/s 95%
Bench Press Deadlift
Velocity 1RM Velocity
0 1.0m/s 60% 0 1.0m/s
0 0.89m/s 65% 0 0.89m/s
0 0.75m/s 75% 0 0.75m/s
0 0.5m/s 80% 0 0.5m/s
0 0.29m/s 85% 0 0.29m/s
0 0.25m/s 90% 0 0.25m/s
0 0.20m/s 95% 0 0.20m/s
MAP Testing
Name
Watts HR Time (min)
Starting HR 0
120 1-2
150 2-4
180 4-6
210 6-8
240 8-10
270 10-12
300 12-14
330 14-16
1RM Testing
Weight (kg
Estimated 1RM (if Known) 100
Warm Up Weight (6-10 reps)
80% of 1RM (2-3reps) 80
increase by ~10% (2-3reps) 88
increase by ~10% (2-3reps) 97
increase by ~10% (1-2reps) 106
increase by ~10% (1-2reps) 117
Weight (kg/lbs)
100
80
88
97
106
117
HR Power (w)
% of Max BPM % of Max Watts
50 50
55 55
60 60
65 65
70 70
80 80
90 90
100 100
105 105
110 110
115 115
120 120
130 130
140 140
150 150
160 160
170 170
180 180
General Endurance General Strength
8-5 weeks out Stage 1 in camp: 8-5 weeks out Stage 1 in camp:
CARDIAC OUPUT TEMPO METHOD
TEMPO METHOD CONDENSED CONJUGATE ME/DE
HICT ME Strength Speed
LOW VOLUME HIGH INTENSITY SETS IN 5RM (ME)
AEROBIC CAPACITY LIGHTENING METHOD/CAT METHOD
CONDENSED CONJUGATE ME/DE REST INTERVALS 1-2 ACTIVE MIN
4-1 week out Stage 2 in camp: 4-1 week out Stage 2 in camp:
THRESHOLD METHOD CONDENSED CONJUGATE SUB ME/DE
AEROBIC PLYOMETRICS SETS IN 3RM
EXPLOSIVE REPEAT ACCOMODATED RESISITANCE
CARDIAC OUPUT 3 WEEK PENDULUM WAVE
FOCUS ON WORK CAPACITY (PAP)
Explosive Speed/Power Power Endurance
8-5 weeks out Stage 1 in camp: 8-5 weeks out Stage 1 in camp:
EXPLOSIVE REPEAT METHOD THRESHOLD TRAINING
CONDENSED CONJUGATE (ME/DE) EXPLOSIVE REPEAT/CIRCUIT TRAINING
STATIC OVERCOME BY DYNAMIC (RFD) HICT, TEMPO METHOD, MOD VOLUME
REST 1-2 MIN ACTIVE CORRECTIVES KEEP HR +/- 5BPM OF ANT
LIGHTENING METHOD LIGHTENING METHOD
4-1 week out Stage 2 in camp: INCREASE POWER AT ANT
COMPLEX METHOD CONDENSED CONJUGATE AMRAP FOR ME
CONTRAST SETS 4-1 week out Stage 2 in camp:
SHOCK METHOD EXTENSIVE WORK INTERVALS 2:1
MMA SPORT SPECIFIC EXERCISES CARDIAC POWER METHOD
SETS LASTING 8-15 SECONDS (DE MTHOD) LACTIC POWER / CAPACITY INTERVALS
EXPLOSIVE STRENGTH/SPEED STRENGTH MAX DURATION PAST FATIGUE
POTENTIATION CLUSTERS
