12-10 Weeks Out

Day 1- Strength Endurance Workouts

By improving your muscular endurance, you not only improve your muscles’ capabilities to contend with your daily activities, but you also help your muscles get through longer workouts at the gym.  These workouts are a great introduction for new lifters and/or learning new exercises.

Download Workout Sheet –> Strength Endurance Beg 1

Series #1

1A: Bodyweight Squat

1B: Suspension Scap Rows

1C: 3 Way Ankle Mobility

*12-15 reps of each, rest for 1 minute and repeat 3 times.

Series #2

2A: Glute Bridge

2B: Rocking

2C: Shoulder CARS

*12-15 reps of each, rest for 1 minute and repeat 3 times.

Series #3

3A: Back Step Lunge

3B: Bearhug Carry

3C: Scorpion Stretch

*12-15 reps of each, rest for 1 minute and repeat 3 times.

Day 2 – Steady State Aerobic Cruise

This is low intensity, long duration type of work.  Most people jog, bike, swim or similar, but you can use Versaclimbers, jump rope, hike, Airdyne bikes, rowers or other activities that allow you to move constantly for 20-60 minutes.

Start with 5-10 minutes per interval, with your heart rate between 60-70% of your max.  You’ll perform 20-30minutes of total work in your workout.

As you build up, you can lengthen the work interval and reduce time between sets.

This low intensity work is essetial for all combat athletes and can help you recover from more intense bursts of effort.

Day 3 – Foundation Endurance Circuits

Circuit training involves workouts in which you do multiple different strength-training exercises in a row, with a minimal break in between. These workouts help increase your muscular & cardiovascular endurance.  These foundation circuits are relatively low intensity and use remedial level movement patterns that are perfect for new lifters and people coming back from time off.

Download Workout Sheet –> Foundation Endurance Circuit

Series #1

1A: Bearhug Squats

1B: Suspension Rows

1C: Med Ball Chest Pass

*12-15 reps of each, rest for 1 minute and repeat 3 times.

Series #2

2A: Prone Cobra

2B: Fwd/Bck Crawl

2C: Side Shuffle

*12-15 reps of each, rest for 1 minute and repeat 3 times.

Series #3

3A: Drop Step Lunge

3B: Bearhug Carry

3C: Battling Rope Waves

*12-15 reps of each, rest for 1 minute and repeat 3 times.