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Workout Routine Structure

The document outlines a comprehensive weekly workout routine that includes upper and lower body strength training, martial arts focus, and active recovery days. It details daily structures, specific exercises for each workout, and emphasizes the importance of cardio, calisthenics skills, and mental conditioning. Additionally, it provides time estimates for each type of training day and recovery practices.

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Zair
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4 views6 pages

Workout Routine Structure

The document outlines a comprehensive weekly workout routine that includes upper and lower body strength training, martial arts focus, and active recovery days. It details daily structures, specific exercises for each workout, and emphasizes the importance of cardio, calisthenics skills, and mental conditioning. Additionally, it provides time estimates for each type of training day and recovery practices.

Uploaded by

Zair
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Comprehensive Workout Routine

Weekly Workout Schedule


 Mon: Upper Body (Push/Pull) - Weighted Calisthenics + Strength + Neck Training
 Tue: Lower Body - Plyometrics + Weighted Calisthenics
 Wed: Martial Arts Focus - Technique Day (Grappling or Striking) + Light Conditioning
 Thu: Upper Body (Explosive) - Weighted Calisthenics + Strength + Neck Training
 Fri: Lower Body - Plyometrics + Weighted Calisthenics
 Sat: Martial Arts Focus - Technique Day (Opposite of Wednesday) + Light Conditioning
 Sun: Active Rest/Recovery - Flexibility, Mobility, Grip Work, Mental Recovery

Daily Structure
 Breathing Techniques (5–10 mins pre-workout)
 Flexibility/Mobility Routine
 PE-Style Conditioning Circuit
 Calisthenics Skills Practice
 Isometric Work
 Bag Work + Martial Arts Drills
 Daily Cardio (Run, VO2 Max, Jump Rope/Shadowboxing)

Upper Body Workout (Mon & Thu)


 Weighted Pull-ups – 4x6–10
 Weighted Dips – 4x6–10
 Ring Rows or Front Lever Progressions – 3x8–12
 Explosive Push-ups or Clapping Push-ups – 3x10
 Pike Push-ups or HSPU Progressions – 3x8–12
 L-sit to Handstand (Progression) – 3 sets
 Neck Training – 3x15–20
 Isometrics – Hollow Hold, Flexed Hang, Wall Handstand Hold – 3x max

Lower Body Workout (Tue & Fri)


 Box Jumps – 4x5 (Max Height)
 Bulgarian Split Squats – 3x10–12/leg
 Nordic Hamstring Curls – 3x5–8
 Pistol Squats (Progressions) – 3x10/leg
 Sissy Squats or Step-downs – 3x12
 Calf Raises – 3x20
 Isometrics – Wall Sit, Glute Bridge Hold, Single-leg Squat Hold – 3x max
Technique & Recovery Days (Wed/Sat/Sun)
 Grappling or Striking Technique Training
 Grip Work: Plate Pinch, Towel Pull-ups, Captains of Crush, Farmer's Walks

Cardio Setup (Daily Focus)


 Mon – Sprint Intervals + Jump Rope
 Tue – Aerobic Threshold + Footwork
 Wed – VO2 Max Boost (Optional)
 Fri – Hill Sprints / Sled Work
 Sat – Shadowboxing Flow + Jump Rope + Animal Flow

Calisthenics Skill Rotation


 Week 1–2: Static Control (Front Lever, Handstand, L-sit)
 Week 3–4: Dynamic Control (Muscle-Up, Press to Handstand, Swing to Support)

Martial Arts Training Focus


 Week A: Striking Focus – Heavy Bag, Pad Work, Band-resisted drills
 Week B: Grappling Focus – Neck Bridges, Solo Drills, Isometric Holds

Recovery & Mental Training


 Daily Mobility, Sleep, Breathing
 Read 1 book every 1–2 weeks (Philosophy, Warrior Ethos, etc.)
 Training + Mindset Journaling
 Deload every 4–6 weeks (reduce volume and cardio)

Time Estimates
 Upper/Lower Training Days: ~2.5 to 3.5 hours
 Technique Days: ~1.5 to 2.5 hours
 Recovery Days: ~1 to 1.5 hours
🗓️Weekly Training Split
Day Focus Details

Upper Body Weighted Calisthenics, Strength, Explosive Power, Neck


Mon
(Push/Pull) Training

Tue Lower Body Plyometrics, Weighted Calisthenics, Sprint/Cardio Focus

Technique (Grappling or Striking), Light Conditioning, VO2


Wed Martial Arts Focus A
Max

Upper Body Weighted Calisthenics, Strength, Explosive Power, Neck


Thu
(Explosive) Training

Fri Lower Body Plyometrics, Weighted Calisthenics, Hill Sprints

Alternate Technique Day (Striking or Grappling),


Sat Martial Arts Focus B
Conditioning

Sun Active Rest / Recovery Mobility, Grip Work, Mental Recovery

🧠 Daily Structure Components


Component Duration Notes

Breathing Techniques 5–10 min Pre-workout for CNS & focus

Flexibility / Mobility Work 10–15 min Daily joint prep + kicking mobility

PE-Style Conditioning Circuit 10–15 min Dynamic warm-up, light load

Main Workout
45–70 min Upper or Lower Body Focus
(Mon/Tue/Thu/Fri)

Isometric / Tendon Strength 10–15 min Wall sits, hangs, planks

Rotate weekly (planche, levers,


Calisthenics Skills Practice 10–20 min
handstands)

Bag Work + Martial Drills 15–25 min Flow, combos, footwork

Cardio (Running, VO2 Max, etc.) 30–45 min Varies daily


Component Duration Notes

Grip / Neck Training (select days) 10–15 min Applied combat conditioning

💪 Workout Details
🔸 Upper Body (Mon & Thu)

Primary Focus: Strength, Hypertrophy, Explosive Power, Neck & Joint Resilience

 Weighted Pull-ups – 4×6–10


 Weighted Dips – 4×6–10
 Ring Rows / Front Lever Progressions – 3×8–12
 Explosive Push-ups – 3×10
 Pike Push-ups / HSPU Progressions – 3×8–12
 L-sit to Handstand Progressions – 3 sets
 Neck Training – 3×15–20 (bridges, bands)
 Isometrics – Hollow hold, Wall Handstand Hold, Flexed Arm Hang – 3×max

Weekly Variation Tip:


Alternate heavy strength (5×3–5) every few weeks.
Deload every 6th week with lighter sets (2×12–15).

🔹 Lower Body (Tue & Fri)

Primary Focus: Plyometrics, Unilateral Strength, Joint Resilience, Athletic Output

 Box Jumps – 4×5


 Bulgarian Split Squats – 3×10–12/leg
 Nordic Hamstring Curls – 3×5–8
 Pistol Squats – 3×10/leg
 Sissy Squats / Step-downs – 3×12
 Calf Raises – 3×20 (slow tempo / weighted)
 Isometrics – Wall Sit, Glute Bridge Hold, Single-leg Squat Hold – 3×max

Suggestions for Progression:


Add post-session hip mobility drills (90/90s, Cossack squats).
Track isometric hold times weekly.
🥋 Martial Arts Training (Wed/Sat)
Week Type Focus Drills & Techniques

A Striking Heavy Bag Combos, Pad Work, Shadowboxing, Footwork Drills

B Grappling Sprawls, Takedowns, Clinch, Technical Stand-ups, Solo Movement

Add-ons:

 Med Ball Slams, Band-Resisted Punches (Striking)


 Towel Pulls, Sled Work, Neck Bridges (Grappling)

🏃‍♂️Daily Cardio Focus


Day Style Details

3.2 km jog warm-up + 5–6 sprint rounds + rope


Mon Sprint Intervals + Jump Rope
finisher

Aerobic Threshold Run +


Tue 30–45 min steady-state run + martial drills
Footwork

Wed VO2 Max Focus KB/DB swings 30:30 x 10 rounds

Fri Hill Sprints or Sled Work 3.2 km jog + 20–30m sprints x 6–8

Sat Flow Cardio Shadowboxing, Jump Rope, Locomotion

Sun Optional Light Cardio Mobility + Recovery Walk or Flow

🎯 Calisthenics Skill Work (Post Workout or AM/PM Split)


Week 1–2 (Static Focus) Week 3–4 (Dynamic Focus)

Front Lever Progressions Muscle-Up Progressions

Handstand Line Drills Press to Handstand

L-Sit to Tuck Planche Ring Swing to Support

Ring Support Holds Wall Run to Handstand


✊ Grip & Neck Training (5x/week)

 Plate Pinch Holds – 3 sets


 Towel Pull-ups / Hangs – 3 sets
 Captains of Crush – 3×max
 Farmer’s Walks – 3 rounds
 Neck Bridges or Band Work – 3×15–20

🧘‍♂️Recovery & Mental Conditioning


Component Frequency Details

Mobility &
Daily Target joints + kicks
Flexibility

Daily (pre &


Breathwork Focus, parasympathetic recovery
post)

1 book/1–2
Reading / Mindset Philosophy, Biographies, Martial Strategy
weeks

Journaling Daily Track training, mindset, insights

Every 4–6 50% cardio reduction, no skill work, focus on soft


Deload Week
weeks tissue and hydration

⏱️Time Estimate by Day Type


Day Type Total Time

Workout Days (Mon/Tue/Thu/Fri) 2.5–3.5 hrs

Martial Arts / Technique Days (Wed/Sat) 1.5–2.5 hrs

Recovery/Rest (Sun) 1–1.5 hrs

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