Weeks 10-12 Taper

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June 26, 2019

Weeks 10-12 Taper

Avatar
June 26, 2019

Last 3 Weeks…

 

Workout #1 – Explosive Repeats

Choose 3, fight specific, explosive drills… Sled drives, battling rope drills, agility drills, medicine ball drills, combinations, takedowns, situational transitions, etc.

*The key is using drills that are performed at fight speed!

3 Weeks Out: 5sec ON, 20 OFF x 12 rounds for each of the three drills.

2 Weeks Out: 5sec ON, 15sec OFF x 15 rounds for each of the three drills.

1 Week Out: 5sec ON, 10sec OFF x 10 rounds for each of the three drills.

Workout #2 – Recovery Day

Soft Tissue Work (5 minutes)

Roll Arches
Soleus
Quads
Chest
Lats
Mobility

Ankle CARS – 5 each way
Quad Hip CARS – 5 each way
Quad Shoulder CARS – 5 each way
Solidify the Weak Links

Balance and Swing – 1 minute per leg x 2
Glute Bridge – 15 reps x 2
Plank w/ Leg Raise – 1 minute x 2
Batwing – Wall – 1 minute x 2
Head Nods – 2 minutes
Tying It All Together

Rolling Patterns – 10 each way x 2
Rocking – 2-5 minutes x 1
Baby Crawling – 2-5 minutes x 1

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