Fitting Fit : Building Resilience & Fitness For Combat Sports
Warm Up: 10 mins of low impact cardio, 10 mins of dynamic stretching.
6 x 400m sprints
Sprint options: Run, Bike, Ski Erg and Assault Bike
30 minutes on the heavy bag.
2 mins on 1 min off
Work flow: Hands, kicks, hands and feet. Cycle through during the 30 mins. Example, round 1 is just hands, round 2 is just kicks and round 3 is hands and kicks.
20 minute death round, no rest.
Alternate between volume and power.
Rest, Recover & Hydrate!
*Rest 5 minutes between workouts
*Wear your mouth guard for all bag work, train as you fight.