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TB Workout Conditioning Plan

The document outlines a six-week training program for fighters, incorporating strength and conditioning exercises. It includes a detailed weekly schedule with specific exercises, repetitions, and rest intervals for both strength and conditioning clusters. The program progressively increases intensity and volume over the weeks to enhance performance.

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emilnoerby11
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17 views1 page

TB Workout Conditioning Plan

The document outlines a six-week training program for fighters, incorporating strength and conditioning exercises. It includes a detailed weekly schedule with specific exercises, repetitions, and rest intervals for both strength and conditioning clusters. The program progressively increases intensity and volume over the weeks to enhance performance.

Uploaded by

emilnoerby11
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

Fighter template I/A (AKA Bangkok version) + Conditioning

DAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6


Monday 3-5 x 5 3-5 x 5 3-5 x 3 3-5 x 5 3-5 x 5 3-5 x 3
1 75% 80% 90% 75% 80% 90%
Tuesday 2 SE SE SE SE SE SE
3 LSS LSS LSS LSS LSS LSS
4 TKD TKD TKD TKD TKD TKD
5
3-5 x 5 3-5 x 5 3-5 x 3 3-5 x 5 3-5 x 5 3-5 x 3
6
75% 80% 90% 75% 80% 90%
7

Strength Cluster
- Bulgarian split squat, bench press, WPU, Overhead press + Deadlift (RDL) x once a
week/kettlebell swings

Conditioning
-

Strength Endurance Cluster


- Kettlebells swings / RDL
- Push-ups
- Goblet Squats (Jump squat/lunges)
- Pull Ups
- Dips
- V-ups
- Tuck Jumps (Jump squat/lunges)

ALPHA
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

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