Training

Indholdsfortegnelse
Training Periodization............................................................................................................................................... 2

Strength................................................................................................................................................................... 4
Plyometrics/speed........................................................................................................................................................4
Strength Clusters..........................................................................................................................................................4
Standard strength cluster.........................................................................................................................................4
Alternative strength cluster......................................................................................................................................4
Accessory work.............................................................................................................................................................4
Alternative strength programming template...............................................................................................................5
Fighter I/A (Bangkok Version)...................................................................................................................................5

Conditioning............................................................................................................................................................ 6
LSS (Zone 2).................................................................................................................................................................. 6
Cardiac Power Intervals................................................................................................................................................6
Threshold Training........................................................................................................................................................6
Alactic Power Intervals.................................................................................................................................................6
Explosive Repeat Method.............................................................................................................................................6
400 M resets.................................................................................................................................................................6
800 M resets.................................................................................................................................................................6
1 mile x 3...................................................................................................................................................................... 6
Sprints.......................................................................................................................................................................... 6

SE Circuits Program.................................................................................................................................................. 7
SE Cluster......................................................................................................................................................................7

Bibliography............................................................................................................................................................. 9
Books............................................................................................................................................................................ 9
Videos...........................................................................................................................................................................9
Training Periodization
Conjugate 3x strength training

Week Monday Tuesday Wednesda Thursday Friday Saturday Sunday

y
1 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
2 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
3 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
4 LSS TKD LSS
Squat/PU
5 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
6 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
7 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
8 LSS TKD LSS
Squat/PU
9 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
10 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
11 Intervals DE Full LSS TKD ME lower ME upper LSS
Squat/PU
12 LSS TKD LSS
Squat/PU

Conjugate 4x strength training

Conjugate
- ME = Max effort (Strength)
- DE = Dynamic effort (Speed)

Week Monday Tuesday Wednesda Thursday Friday Saturday Sunday

y
1 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
75 % EMOMPU
 LSS

2 Intervals S (FB) LSS TKD / P/S (LB) S (UB)

80% EMOMPU LSS
3 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
90% EMOMPU LSS
4 Deload LSS TKD /
EMOMPU
5 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
75% EMOMPU LSS
6 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
80% EMOMPU LSS
7 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
90% EMOMPU LSS
8 Deload LSS TKD /
EMOMPU
9 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
75% EMOMPU LSS
10 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
80% EMOMPU LSS
11 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
90% EMOMPU LSS
12 Deload LSS TKD /
EMOMPU

Week Monday Tuesday Wednesda Thursday Friday Saturday Sunday

y
1 S (FB) LSS TKD / S (UB) Intervals P/S (LB)
75 % EMOMPU
LSS

2 Intervals S (FB) LSS TKD / P/S (LB) S (UB)

80% EMOMPU LSS
3 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
90% EMOMPU LSS
4 Deload LSS TKD /
EMOMPU
5 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
75% EMOMPU LSS
6 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
80% EMOMPU LSS
7 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
90% EMOMPU LSS
8 Deload LSS TKD /
 EMOMPU
9 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
75% EMOMPU LSS
10 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
80% EMOMPU LSS
11 Intervals S (FB) LSS TKD / P/S (LB) S (UB)
90% EMOMPU LSS
12 Deload LSS TKD /
EMOMPU

Program 1

Standard (inspired by Velocity from Green Protocol)

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 LSS P/S 75% LSS TKD / S 75% /
EMOMPU LSS
2 LSS P/S 80% LSS TKD / S 80% /
EMOMPU LSS
3 LSS P/S 90% LSS TKD / S 90% /
EMOMPU LSS
4 Deload LSS TKD / LSS
EMOMPU
5 LSS P/S 75% LSS TKD / S 75% /
EMOMPU LSS
6 LSS P/S 80% LSS TKD / S 80% /
EMOMPU LSS
7 LSS P/S 90% LSS TKD / S 90% /
EMOMPU LSS
8 Deload LSS TKD / LSS
EMOMPU
9 HIC SE(Alpha) LSS TKD / SE(Alpha)
3 x 10 EMOMPU 3 x 10
10 HIC SE(Alpha) LSS TKD / SE(Alpha)
3 x 20 EMOMPU 3 x 20
11 HIC SE(Alpha) LSS TKD / SE(Alpha)
3 x 30 EMOMPU 3 x 30
12 Deload LSS TKD / LSS
EMOMPU

Sports
TKD: Taekwondo
Strength:
SE: Strength Endurance
- EMOMPU: EMOM Push-ups + Shouldertaps
P/S: Plyometrics and strength
S: Strength
- (FB): Full body
- (UB): Upper body
- (LB): Lower body

Conditioning:
HIC/intervals: High Intensity Conditioning
LSS: long steady state run (Zone 2)

Deload: the prescribed sessions are recommendations.

Program 2 – 3 week strength workout inspired by Fighter I/A (Bangkok Version)1

Standard (inspired by Velocity2 and Fighter I/A (Bangkok Version)3)

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 HIC P/S 75% LSS TKD / S 75% / SE(Alpha)
EMOMPU LSS 3 x 10
2 HIC P/S 80% LSS TKD / S 80% / SE(Alpha)
EMOMPU LSS 3 x 20
3 HIC P/S 90% LSS TKD / S 90% / SE(Alpha)
EMOMPU LSS 3 x 30
4 Deload LSS TKD / LSS
EMOMPU
5 HIC P/S 75% LSS TKD / S 75% / SE(Alpha)
EMOMPU LSS 3 x 10
6 HIC P/S 80% LSS TKD / S 80% / SE(Alpha)
EMOMPU LSS 3 x 20
7 HIC P/S 90% LSS TKD / S 90% / SE(Alpha)
EMOMPU LSS 3 x 30
8 Deload LSS TKD / LSS
EMOMPU
9 HIC P/S 75% LSS TKD / S 75% / SE(Alpha)
EMOMPU LSS 3 x 10

1
Tactical Barbell 3rd edition page 109
2
Tactical Barbell – Green Protocol page 152
3
Tactical Barbell 3rd edition p. 109
 10 HIC P/S 80% LSS TKD / S 80% / SE(Alpha)
EMOMPU LSS 3 x 20
11 HIC P/S 90% LSS TKD / S 90% / SE(Alpha)
EMOMPU LSS 3 x 30
12 Deload LSS TKD / LSS
EMOMPU

1a Dumbbell bench press (10)

1b Dumbbell bulgarian split squat (8 each leg)

2a Dumbbell rows (10-12)

2b dumbbell step ups with hip (8 each leg)

3a Dumbbell shoulder press (10)

3b Copenhagens (6 each leg)

4a Dumbbell RDL (8-10)

4b Seated dumbbell calf raises (12 each leg)

4a Pull ups
4b DIps
Program 2 – Continuation (trying to incorporate SE)
Continuation (inspired by Velocity from Green Protocol)

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 HIC P/S 75% LSS TKD / S 75% /
EMOMPU LSS
2 HIC P/S 80% LSS TKD / SE(Alpha)
EMOMPU 3x
20/30
/LSS
3 HIC P/S 90% LSS TKD / S 90% /
EMOMPU LSS
4 Deload LSS TKD / SE(Alpha)
EMOMPU 3x
20/30
/LSS
5 HIC P/S 75% LSS TKD / S 75% /
EMOMPU LSS
6 HIC P/S 80% LSS TKD / S 80% /
EMOMPU LSS
7 HIC P/S 90% LSS TKD / S 90% /
EMOMPU LSS
8 Deload LSS TKD / SE(Alpha)
EMOMPU 3x
20/30 /
LSS
9 HIC P/S 75% LSS TKD / S 75% /
EMOMPU LSS
10 HIC P/S 80% LSS TKD / SE(Alpha)
EMOMPU 3x
20/30
/LSS
11 HIC P/S 90% LSS TKD / S 90% /
EMOMPU LSS
12 Deload LSS TKD / SE(Alpha)
EMOMPU 3x
20/30 /
LSS
13 HIC P/S 75% LSS TKD / S 75% /
EMOMPU LSS
14 HIC P/S 80% LSS TKD / S 80% /
EMOMPU LSS
15 HIC P/S 90% LSS TKD / S 90% /
EMOMPU LSS
16 Deload LSS TKD / SE(Alpha)
EMOMPU 3x
20/30 /
LSS
Strength
Plyometrics/speed
General
General execution4
- 2-3 sets
- x 6-10 repetition

Rest periods5
- Usually between 1-2 minutes
o Low stress exercises = 30-60 sec.
o High stress exercises = 2-3 or more min.

Plyometrics training program

Plyo - Warm Up
1. Pogo hops6 - Front and back 2x40
2. Single leg fast pogo hops - Lateral 2x20 each leg
3. Ankle jumps7 – 2x20

Plyometrics
1. Double leg jump in place8 (Advanced: Single leg jump in place9)
2. Knee to feet to broad jump10 (or to max vertical jump11)
a. possibly with single leg landing hold – can use blue pillow - vertical jump only)
3. Lunge to lateral bound to vertical jump12
4. Single leg side jumps13 (Lateral bounds – changing leg)
5. Depth jumps14
a. Light running / shadow boxing in between sets
6. Plyometric push ups

Weighted plyometrics
1. Jump squats / split squat jumps15 with 10 % bodyweight in added weights
a. Focus on short time on ground

4
Explosive plyometrics (EP) p. 34
5
High Powered plyometrics (HPP) p. 69
6
HPP p. 205-207
7
EP p. 45
8
EP p. 36
9
EP p. 43
10
V3 min 1:56
11
V2 min 2:46
12
V2 min 8:30
13
EP p. 50
14
EP p. 61-63
15
EP p. 55-56
Other plyometric exercises
- Jumping with ±10% bodyweight (either weight vest or dumbbells)

- lateral hurdle hops

- Hurdle jump -> lateral hop

- Stride jumps16

- Scissor jumps17 / Double scissor jumps18

16
HPP p. 229-234
17
HPP p. 223-226
18
HPP p. 226-228
Strength Clusters
Standard strength cluster
Exercise Reps/sets/Rest Weight
1a Bulgarian split squat (BSS) 5 / 3 / 45 sek. 12 x 2
(put down weight and do 5
rear foot elevated split squat
jumps19)
/Pistol squats 5/ 3/ 45 sek. kropsvægt

1b Bench press 8/ 3/ 45 sek. 20 kg

2a Pull ups20 10/ 3/ 45 sek. kropsvægt

2b Dips 8/ 3/ 45 sek. kropsvægt

3a Romanian deadlift (RDL) 8/ 3/ 45 sek. 20 kg x 2

3b Overhead press 8/ 3/ 45 sek. 12 kg x 2

4a Kettlebell swings

Alternative strength cluster

1a Lunges
1b Bench Press

2a Pull ups21
2b Dips

3a Split stance RDL / Single leg RDL

3b Overhead press

4a Kettlebell swings

Accessory work
Kettlebell Swings 10 EMOM x 10 min
KB rotational swings
EMOM pushups
19
V3 min 3:08
20
Try weighted pull ups (WPU) when doing sets of 12 reps
21
Try WPU when doing sets of 12 reps
Shouldertaps
Single arm farmer carry
Side KB Jumps22
Turkisk Get-ups
Banded monster walks23
KB Halos

List of alternative strength exercises

Standard strength exercise Alternatives
Squat 1. Bulgarian split squat
2. Lunges
3. Zercher squat

Bench press 1. Incline bench press

2. Single arm bench press w/ other arm
weight hold
3. – II – Glute bridge hold

Pull Ups 1. Chin Ups

2. WPU

Dips

RDL 1. Single leg RDL

2. Split stance RDL

Overhead Press 1. Pike push ups,

2. Wall Handstand push ups
3. Handstand push ups

Alternative strength programming template

Fighter I/A (Bangkok Version)24
Needs strength training 3 times a week

WEEK 1

22
Sports Performance Bible (SPB) p. 75
23
SPB p. 71
24
Tactical Barbell 3rd edition page 109
Session 1: 3-5 sets x 5 reps 75%
Session 2: 3-5 sets x 5 reps 75%
Session 3: Strength-Endurance Circuit (Alpha) 3 x 10

WEEK 2
Session 1: 3-5 sets x 5 reps 80%
Session 2: 3-5 sets x 5 reps 80%
Session 3: SE (Alpha) 3 x 20

WEEK 3
Session 1: 3-5 sets x 3 reps 90%
Session 2: 3-5 sets x 3 reps 90%
Session 3: SE (Alpha) 3 x 30

Notes
The rule of thumb is you can do your SE session anytime in the week, but have at least one buffer
day in between it and your next maximal- strength session. So you could do a maximal-strength
session on Monday followed by SE on Tuesday, but not the other way around
Conditioning

LSS (Zone 2)25

Run x 45-90 min.

The intensity should be low, and the pace relatively steady. You should be able to maintain a
conversation while working.

It’s not necessary to have a heart rate monitor, but if you do you should be in the 120-150bpm or
50%-70% of max heart rate range.

Do not throw in intervals, sprints, or go out of your way to run up hills.

Cardiac Power Intervals26

Threshold Training27

Alactic Power Intervals28

Explosive Repeat Method29

400 M repeats30
400Ms are prescribed using rounds in this format:
- 400/10
Translation: Perform 10 rounds.

Run 400 meters at your fastest sustainable pace.

Jog or walk 400 meters at a recovery pace.

Repeat.
25
Tactical Barbell – Conditioning page 66 and Video 1 (V1) min 3:54
26
V1 min 1:27
27
V1 min 6:09
28
V1 min 8:29
29
V1 min 10:04
30
Tactical Barbell Green Protokol page 89
One round includes both the 400 work/rest portions. Repeats are done at a fast pace, but one that
can be maintained for the duration of the session.

600 M resets31
Sprint/Run 600M Maximum Effort
Rest 3-5 minutes
Repeat x 6

Each 600M rep is run at a maximum effort. Then you rest and recuperate for a relatively long time
(3-5 minutes) and repeat for the remainder of the session. I repeat, be relatively well rested before
each rep

800 M repeats32
800M Repeats are prescribed using rounds in this format:
- 800/2-4

Translation: Perform 2-4 rounds.

Run 800 meters at your fastest sustainable pace.

Walk for 3-5 minutes or jog for 800 meters at a recovery pace.
Repeat

800M Repeats are done at a fast pace, but one that can be maintained for the duration of the
session. Go fast, but pace yourself.

Mile repeats33
Mile Repeats build speed, speed-endurance, and aerobic capacity. They’re excellent for working on
timed runs such as the 1.5, 2 mile, and others typically found in PFTs, selection, and annual
qualifications. Mile Repeats are prescribed in rounds:

MR 3 = 3 x Mile Repeats

Warm-up Jog x 10-15 minutes

Run 1 Mile at Maximum Sustainable Effort Jog or Walk for 1/2 Duration of 1 Mile Time

Repeat for Prescribed # of Rounds

31
Tactical Barbell II – Conditioning page 91
32
Tactical Barbell Green Protokol page 91
33
Tactical Barbell Green Protokol page 93
Sprints
SE Circuits Program
Alpha34
If you’re relatively lacking in strength-endurance, or new to fitness, this is the model you should
start with. It’s the basic/entry level SE program for beginners or those new to cross-training. It goes
like this:

WEEK 1
3 Circuits x 10 repetitions 0-90 Second RI in between sets 2-3 Minute RI in between circuits 3
Sessions per week

WEEK 2
3 Circuits x 20 repetitions 0-90 Seconds RI in between sets 2-3 Minute RI in between circuits 3
Sessions per week

WEEK 3
3 Circuits x 30 repetitions 0-2 Minute RI in between sets 2-3 Minute RI in between circuits 3
sessions per week

Execution
Use a cluster containing 4-6 exercises.

So what do you do if you can’t complete all the reps consecutively? Just rest for a few seconds, and
squeeze out a few more.

SE Cluster
- Kettlebell swings
- Push ups
- Pull Ups
- Goblet squats
- Dips
- V-ups
- Jumping lunges

34
Tactical barbell 3rd edition page 137
Bibliography
Books
Tactical Barbell 3rd edition

Tactical Barbell – Conditioning

Tactical Barbell – Green Protocol

Ultimate MMA conditioning by Joel Jamieson

Strength and Conditioning Guide – Sports Performance Bible by Dane Miller and Earl Kunkel

Explosive Plyometrics by Dr. Michael Yessis

High Powered plyometrics 2nd edition by James Radcliffe and Robert Farentinos

Videos
The Science of Elite Conditioning Explained - The Movement System (Video 1/v1)

Top 3 Plyometric Exercises for Combat Sports | Phil Daru (v2)

Top Plyometric Bodyweight Exercises for Combat Sports I Phil Daru (v3)

Simple Guide To PLYOMETRICS (Build Explosive Power) (v4)

For Combat athletes: