Weeks 10-12 Taper

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April 10, 2020

Weeks 10-12 Taper

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April 10, 2020

Day 1 – Contrast – reduced volume

Warm Up – Crawl, run, shuffle, skip for 100 feet each x 2 rounds

 

Series #1

1a. Deadlift

1b. MB Throw for Height

*3 reps of each, rest for 2 minutes, repeat for 3 sets

 

Series #2

2a. Horizontal Push

2b. MB Single Arm Throw (cross)

*3 reps of each, rest for 2 minutes, repeat for 3 sets

 

Series #3

3a. Heavy Weighted Lunge

3b. Alternating Split Squat Jumps

*3 reps of each, rest for 2 minutes, repeat for 3 sets

 

Series #4

4a. Heavy Single Arm DB Rows

4b. MB Slams

*3 reps of each, rest for 2 minutes, repeat for 3 sets

 

 

Day 2 – Alac Capacity Intervals – specific

These intervals should all be performed at fight speed (as fast as possible) and should use more specific drills and/or skill techniques that you can perform at speed for time required. ie takedowns, combinations, live goes, sled drives, etc.

Week 10 – 5 sec ON, 14 sec OFF x 60 sets

Week 11 – 5 sec ON, 12 sec OFF x 60 sets

Week 12 – 5 sec ON, 10 OFF x 40 sets

Sample drills

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