Building the Ultimate Off Season

Ashley Jones

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Speed Circuit OFF Speed Circuit Catch Up OFF

Lower Body FCM Upper Body Lower Body FCM Upper Body Special
Knee Dominant Horizontal Bilateral Hip Dominant Vertical Bilateral Victim’s
Push s/s Pull REST Push s/s Pull Unit
(SVU)
Iso-lateral Knee Upper Body Iso-lateral Knee s/s Upper Body
s/s Hinge Iso-lateral Vertical Hinge Iso-lateral
Push s/s Pull & Horizontal Push
s/s Pull
Hamstring Specific Armour Plating Hamstring Specific Armour Plating
(UB Hypertrophy) (UB Hypertrophy)
RECOVERY
Loaded Carry Loaded Carry
options options
LB CARE x 5 UB CARE x 5 LB CARE x 5 UB CARE x 5

BJJ or Boxing or Conditioning BJJ or Boxing or Conditioning

Wrestling Wrestling