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  • Fighter Training

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    Stephen Kiely
    12 views3 pages
    A basic level program i put together to develop the various aspects necessary for fighters

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    A basic level program i put together to develop the various aspects necessary for fighters

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    12 views3 pages

    Fighter Training

    Uploaded by

    Stephen Kiely
    A basic level program i put together to develop the various aspects necessary for fighters

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    Day 1

    Squat

    Sets
    5

    Reps
    8

    Bench

    Deadlift
    Pulldowns/
    chins
    Farmers
    Carry

    50m

    Day 2

    Supersets
    Sets
    3

    Reps
    15-25

    15-25

    8/leg

    8/leg

    3
    3

    15-25
    15-25

    25m/arm

    25m/arm

    Squats
    Swings/
    Dimals
    Lunges
    Single Leg
    Deadlift
    DB OHP
    DB Rows
    Suitcase
    carry
    Rack Carry

    Day 3
    (optional)

    Supersets

    Day 4

    Front Squat

    Sets
    3

    Reps
    8-12

    Squat

    Stiff Leg DL

    8-12

    Jump Squats

    DB bench

    8-12

    Push Ups

    Pulldowns

    8-12

    Dimals

    Upright rows

    8-12

    Thrusters

    OHP
    Biceps
    triceps

    3
    3
    3

    8-12
    8-12
    8-12

    Ring Rows

    Circuit
    reps
    100

    weight
    50

    100

    20

    100
    100

    50

    100

    20

    100

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