"Suffer now and live the rest of your life as a champion.

"
Muhammad Ali
Phase I : off-seasson, length 3 weeks, base level strenght and conditioning .Train 3 times a week Week 1 - 3 Day 1 Day 2 Day 3 Jog, Flexility,Activation,Hip Mob. Dynamic Strech Core Stability Planks- Holds 20-30sec Sholder Prehab Y,T,M,L B. Bag Snatch , Sleed Push, Push Ups,Dips B. Bag Around the World, Bear Crawl Sleed Drag, Alt. Hammer Row, Alt. Biceps Curls Warm Up Jump rope. Flexibility, Activation, TSpine, Dynamic Strech Dynamic Core Get-Up 1 x 5 Turk, Rom, Rot Knee Stability Stick 4 Minute drill / 1 minutes rest Tire Flip, Rope Climb, Shammer Rot. Chop, Low Alt. Battling ropes Tire front squat, Rope Sleed Pull, Shammer trans. Chop,Batt. Ropes Alt. Knee to Stand Jog, Flexility,Activation, Hip Mob,. Dynamic Strech Core Stability Planks- Holds 20-30sec Sholder Prehab Y,TM,L B. Bag Snatch , Sleed Push, Push Ups,Dips B. Bag Around the World, Bear Crawl Sleed Drag, Alt. Hammer Row, Alt. Biceps Curls B. Bag Swings, Backpedall Sled Pull, Pull Ups, Plate triceps ext.

B. Bag Swings, Backpedall Sled Pull, Pull Tire Deadlift, Rope Row, Shammer Vert. 3 3 Ups, Plate triceps ext. Chop , Side Waves 1x10@BB 1@35/40" 1x10@BB 1@20/40" 6x400m(2min.)/1min 6x450m(2min.)/1min 6x500m(2min.)/1min 4a Q Towel Neck Flex. 4b Q Towel Neck Lat. Flex 4c Q Towel Neck Ext 1x30" 1x30" 1x30"

4a Wrist Flexion 4b Wrist Roller 4c Wrist Extension 4d Wrist Twist week 1 week 2 week 3

4a Wrist Flexion 4b Wrist Roller 4c Wrist Extension 4d Wrist twist week 1 week 2 week 3 6x400m(2min.)/1min 6x450m(2min.)/1min 6x500m(2min.)/1min

4d Q Rezisted Rotation 1x30" Metabolic conditioning week 1 10x100m(15-18")/45" week 2 week 3 11x100m(15-18")/45" 12x100m(15-18")/45" ABS - circuit Cool Down

5a. Tibialis, quad,glutes, low back, chest, trap 1 x 30 sec. Week 2 increase number of circuits to 2 Week 3 decrease rest to 30 sec. or increase nr of circuits to 3

5b. Gastroc, hamstrings, hip flexor, low back, deltoid, forearms 1 x 30 sec

Week 2 increase number of set for wrist and neck at 2, and week 3 at 3 sets Week 2 and 3 add chains to push ups, dips, and pull ups, week 3 towel pull ups Weight classes from 125 lbs to 149 lbs use a 17 pound bulgarian bag Weight classes from 157 lbs to 184 lbs use a 26 pound bulgarian bag Weight classes heigher then 197 lbs use a 37 pound bulgarian bag
Small and medium weight class uses a 7 lbs sledghammer, over 183 lbs heavyweight class uses 9 lbs sledghammer

Krumpos Competition Friday !!! Ultimate Survivor - Plate Workout !!!

On the last Friday of the mesocycle

Exercices Description Mobility 1a) Hip mobility Scorpion L Reverse Scorpion Supine Leg Swings 1b) Hip mobility Internal Q Rotation External Rotation KickBacks 2a) T-Spine Cat Cobra Child Pose Side to Side 2b) T-Spine Side Lying Windmill Q Rotation Extension Kneeling Helicopters & Airplanes Core stability 1. Front Plank 2. Side Plank Short - Week 2 progress to long 3. Supine Bridge

Activation 1. Hip Lift 2. Resistance Bands Side Walks 3. Resistance Band Scap. Retraction 4. Resistance Band Upright Row Dynamic Flexibility 1.Superman 2. Inchworm 3. Bear Crawls 4. Forword lunge sagital rotation 5. Forword lunge transverse rotation 6. Forword lunge frontal extension 7. Frankinstein Walks + SLRDL 8. Power Skip 9. High Knee Carioca

Ultimate survivor plate circuit Knee stability 45 pounds x16, x 15, x 14, x 13, x 12 Week 1 1, Biceps Curls FW Double leg hop and stick x5 2. Gorillaz Left Double leg hop and stick x5 3. Triceps Extensions Right Double leg hop and stick x5 4. Gorillaz Back Squat one side L&R Week 2 5. Split Squats L&R Small box drop jump and stick x7 6. Skaters - L&R Small box jump and stick x7 7. Standing Russian Twists Week 3 8. Sholder Press FW SL hop and stick x6 9. Bent Over Row SL Small box drop jump stick x6 10.Around the World L&R SL Small box jump stick x6 11.Over the sholders each side is one 400 m runn with plate in under 6 minutes Rules : 1. Once the plate is in your hand u do not let it on the ground !!! U will be disculified 2. Do not stop !!! U will be disculified 3. If un succed in performing the 400m runn in less the 6 minutes, the extra time left is for rest 4. Do not drop the plate at all time !!! 5. LAST MAN STANDING IS THE CHAMPION !!!

ion."
Muhammad Ali
Day 3

If you spend too much time thinking about a thing, youll never get it done. Make at least one definite move daily toward your goal. Bruce Lee
Testing week Week 4 Day 1 Warm Up Jog, Flexility,Activation, Hip Mob,. Dynamic Strech Core Stability Planks- Holds 20-30sec Sholder Prehab Y,T,M,L Acomodation test day 1.Body composition 2.FMS 3. 5. 6RM Bench Press RAST - Anaerobic Power Day 1 Warm-Up Jump rope. Flex, Activation, T-Spine, Dynamic Strech Dynamic Core Get-Up 1 x 5 Turk, Rom, Rot Knee Stability Stick 1st day of testing 1. Body compositions 2. FMS 6RM Bench Press 3. 6RM Back Squat Jog, Flexility,Activation, Hip Mob,. Dynamic Strech Core Stability Planks- Holds 20-30sec Sholder Prehab Y,T,M,L 2nd day of testing 4. 6. 6RM Back Squat Grip Strenght Test Day 2

es a week

Activation, Hip Mob,. Dynamic Strech Core Stability anks- Holds 20-30sec Sholder Prehab Y,TM,L

h , Sleed Push, Push Ups,Dips

ound the World, Bear Crawl Alt. Hammer Row, Alt. Biceps Curls

ngs, Backpedall Sled Pull, Pull ps, Plate triceps ext. 1x10@BB 1@35/40" 1x10@BB 1@20/40" 6x400m(2min.)/1min 6x450m(2min.)/1min 6x500m(2min.)/1min

k, deltoid, forearms 1 x 30 sec 3.

4.

Rast - Anaerobic Power

4.

Grip Strenght Test

day of the mesocycle

Testing procedures 1. Body composition Why is it important to wear proper clothing? How long does a BOD POD test take? What can I expect during a BOD POD test? Can I test right after exercising? 2. FMS Test presentation : 1. DEEP SQUAT, HURDLE STEP, INLINE LUNGE, SHOULDER MOBILITY, ACTIVE STRAIGHT-LEG RAISE, TRUNK STABILITY PUSHUP, ROTARY STABILITY 3. 6RM test
The subject should execute the concentric and eccentric phases of movement at a fairly constant, slow rate , without any sudden changes of speed or direction. Full range motion is required and the same pattern and same manner for each repetition. 4 sets with 2-4 minutes rest between sets.

1st attempt - 10 reps with 40% body weight. If the attempt is successfully completed the weight is increased 2nd attempt - 8 reps . If the second attempt is succesfully completed the weight is increased 3nd attempt - 6 reps. If the athletes performes 6 reps. With preper form the 6Rm was det. 4. RAST - ANAEROBIC POWER
Set up cones at each end of 35 meters of running track. Two testers may be required, as one person is required to time each run of 35 meters, the other to time the 10 seconds recovery period. The subject stands at one end of the 35m track, and starts a maximal sprint on the command 'go'. Ensure the subject sprints maximally through the line each time. After 10 seconds, the next sprint starts from the opposite end of the 35 m track. Repeat this procedure until six sprints are completed. The sprint times along with body weight can be used to calculate maximal, minimal and average power outputs along with a fatigue index.

5. Grip Strenght
The subject holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body. The handle of the dynamometer is adjusted if required - the base should rest on first metacarpal (heel of palm), while the handle should rest on middle of four fingers. When ready the subject squeezes the dynamometer with maximum isometric effort, which is maintained for about 5 seconds. No other body movement is allowed. The subject should be strongly encouraged to give a maximum effort

w rate , without any sudden or each repetition. 4 sets

required to time each run 35m track, and starts a After 10 seconds, the next eted. The sprint times along fatigue index.

ow by the side of the body. of palm), while the handle um isometric effort, which y encouraged to give a

LIFT.PUKE.REPEAT
Phase II : off-seasson, length 3 weeks, maximum strenght and anaerobic conditioning .Train 4 times a week Week 5 - 8 Day 2 Day 1 Warm-Up Jog, Flexibility, Activation, Hip mob., Dynamic Strech Jump rope, Activation, T-Spine, Dynamic Strech Core rotational Core stability Sholder Prehab Elbow prehab Strenght Exercices Exercices Week 1 Week 2 Week 3 Week1 Week2 Week3 85% 6.6.6 87 % 5 87% 5.5 1a 85% 6.6.6 87 % 5 87% 5.5 Front Squat 1a BB Bench Press 85% 6 85% 6 3x1x 3x1x 85% 6.6 85% 6.6 strech hip flex Chest Strech 85% 6.6.6 87% 5 85% 6.6.6 87% 5 Chip-Ups RDL 1b 87% 5.5 1b 87% 5.5 3x1x 85% 6 85% 6 3x1x 85% 6.6 85% 6.6 Split squat 2a BB Military Press 85% 6.6.6 87% 5 87% 5.5 2a 85% 6.6.6 87% 5 87% 5.5 85% 6.6. 85% 6 3x1x 85% 6.6. 85% 6 3x1x
2b 3a 3b 3c

SL RDL 3x1x Triceps pull. 4x1x DB Biceps curls 4x1x Wrist extension
4x1x Exerices

85% 6.6.6 8.8.8 RM 8.8.8 RM 8.8.8 RM Day 3 Week 1 85% 6.6.6

87% 5 85% 6.6 6 RM 8.8 RM 6 RM 8.8 RM 6 RM 8.8 RM Week 2 87 % 5 85% 6.6

87% 5.5 85% 6 6.6 RM 8 RM 6.6 RM 8 RM 6.6 RM 8 RM Week 3 87% 5.5 85% 6 87% 5.5 85% 6 87% 5.5 85% 6 87% 5.5 85% 6 6.6 RM 8 RM 6.6 RM 8 RM 6.6 RM 8 RM

2b 2c 3a 3b

Strech Lat Bent Over Row 3x1x Calf reises 311x BB shurg 131x Prone neck ext. 3x1x Exercices

85% 6.6.6 8.8.8 RM 8.8.8 RM 8.8.8 RM Day 2 Week 1 85% 6.6.6

87% 5 85% 6.6 6 RM 8.8 RM 6 RM 8.8 RM 6 RM 8.8 RM Week 2 87 % 5 85% 6.6

87% 5.5 85% 6 6.6 RM 8 RM 6.6 RM 8 RM 6.6 RM 8 RM Week 3 87% 5.5 85% 6 87% 5.5 85% 6 87% 5.5 85% 6 87% 5.5 85% 6 6.6 RM 8 RM 6.6 RM 8 RM 6.6 RM 8 RM

1a

Bench Press Inc 3x1x Chest Strech

1a

Front Squat
3x1x strech hip flex

1b

RDL 3x1x BB Military Press 3x1x

85% 6.6.6

87% 5 85% 6.6

1b

Chip-Ups 3x1x

85% 6.6.6

87% 5 85% 6.6

2a

85% 6.6.6

87% 5 85% 6.6.

2a

Split squat 3x1x Strech Lat

85% 6.6.6

87% 5 85% 6.6.

2b Hamstrings strech

SL RDL 3x1x
3a

85% 6.6.6

87% 5 85% 6.6

2b

Bent Over Row 3x1x

85% 6.6.6

87% 5 85% 6.6

Triceps pull. 4x1x DB Biceps curls 4x1x Wrist flexion

4x1x

8.8.8 RM

6 RM 8.8 RM

2c

Calf reises 311x

8.8.8 RM

6 RM 8.8 RM

3b

8.8.8 RM

6 RM 8.8 RM

3a

BB shurg 131x

8.8.8 RM

6 RM 8.8 RM

3c

8.8.8 RM

6 RM 8.8 RM

3b

Prone neck flex. 3x1x

8.8.8 RM

6 RM 8.8 RM