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3-Month Para SF Training Plan

The document outlines a 3-month training program designed for beginners aiming to prepare for Para SF, focusing on building strength, endurance, and martial arts skills. The schedule includes daily workouts and martial arts training, with a progression plan for each month to enhance physical capabilities and combat techniques. The program emphasizes active recovery on Sundays and incorporates various martial arts disciplines throughout the training period.

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aneesh11082004
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37 views3 pages

3-Month Para SF Training Plan

The document outlines a 3-month training program designed for beginners aiming to prepare for Para SF, focusing on building strength, endurance, and martial arts skills. The schedule includes daily workouts and martial arts training, with a progression plan for each month to enhance physical capabilities and combat techniques. The program emphasizes active recovery on Sundays and incorporates various martial arts disciplines throughout the training period.

Uploaded by

aneesh11082004
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

3-Month PARA SF Prep + Martial Arts Routine

Mission Overview

Duration: 3 months (starting now)

Level: Beginner -> Intermediate

Goal: Build strength, endurance, muscle, and combat skills to prepare for Para SF.

Each day has 2 slots: Morning (Workout) and Evening (Martial Arts).

You train 6 days/week and rest on Sunday (active recovery).

Weekly Training Schedule

Day | Morning (Workout) | Evening (Martial Arts)

--------------------------------------------------------------------------

Monday | Full-Body Strength (Bodyweight) | Boxing Basics: Stance, Punch, Footwork

Tuesday | Run (3-5 km) + Core | Muay Thai Basics: Elbows, Knees, Kicks

Wednesday | Ruck March (3-5kg, 4-6 km) + Strength | Krav Maga Basics: Strikes + Escapes

Thursday | Sprint Intervals (5x100m) + Legs | Grappling: Rolls, Shrimping, Ground Escape

Friday | Strength + Core | Shadowboxing, Reaction, Light Combos

Saturday | Long Jog (6-8 km) + Stretch | Martial Review + Mobility + Flow Work

Sunday | Recovery Walk + Breathwork | Optional: Forms / Visualization / Yoga

3-Month Progression Plan

Month 1: Build Foundation

- Push-ups: 3 sets of 10-12

- Bodyweight squats: 3 x 15

- Plank: 30-45 sec

- Pull-ups (assisted): 3 x 3-5

- Lunges: 3 x 10 each leg


3-Month PARA SF Prep + Martial Arts Routine

- Sit-ups: 3 x 20

Month 2: Build Volume & Endurance

- Push-ups: 4 x 15-20

- Squats: 4 x 25

- Pull-ups (strict): 4 x 5-8

- Plank: 60-90 sec

- Add: Jump squats, Decline push-ups

- Runs: Increase to 5-7 km

Month 3: Build Power + Speed

- Explosive push-ups (clap / plyo): 3 x 10

- Jump squats: 3 x 20

- Pull-ups (weighted): 3 x 8-10

- Hill sprints / 100m repeats

- Ruck march: 6-8 km, 7-10 kg

Martial Arts Progression

Month 1: Learn Basics

- Boxing: Stance, jab-cross, guard, basic movement

- Muay Thai: Elbows, knees, push kicks (teep), balance

- Krav Maga: Palm strikes, hammer fists, basic choke escape

- Grappling: Shrimping, hip escape, plank-to-sprawl

- Shadowboxing: 2-3 rounds x 1 min

- Light flexibility + breathwork


3-Month PARA SF Prep + Martial Arts Routine

Month 2: Build Technique + Coordination

- Combo drills: Jab-cross-hook-kick

- Reaction training: Wall tap, reflex drills

- Knife disarm basics (simulation)

- Takedown escape, guard pass (solo drills)

- Practice with mirror / camera correction

- Controlled sparring (if partner available)

Month 3: Sparring Mindset + Combat Flow

- Light sparring: 1-2 min rounds

- Flow practice: Strike -> Defend -> Counter -> Escape

- Combine movement + strikes with speed and timing

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