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Condensed Conjugate Method
Condensed Conjugate Method
1RM
225
Sess
Movem
External R
Pogos, Forwards, Backw
Band
Week 1 Week 2
Max Effort Trap Bar deadlift Max Effort Trap Bar deadlift
Dynamic Effort
0.75m/s
12 2 12 2
Max Effort
0.4m/s
5 2 5 2
5 20 5 20
Accessory Lift
Seated Rows
3 6 3 6
Russian Twist
3 12 3 12
Conditioning
Anaerobic- Lactic Conditioning
Anaerobic- Alactic Conditionin
Anaerobic- Lactic Conditioning
MAP MAS
#NAME? #NAME?
Floor Press CG Bench Incline Bench TB Dead Zercher Sq
Session 1
Movement Prep
rap Bar deadlift Max Effort Trap Bar Split Squat Max Effort Trap Bar deadlift
10 2 10 3
5 2 5 2
5 20 5 20
ssory Lift
3 6 3 6
3 8 3 8
3 12 3 12
ditioning
actic Conditioning
actic Conditioning
actic Conditioning
Aerobic Power Anaerob
MAS w/up w/up
Work Work
AME?
Rest Rest
Sets Sets
Front Sq Sumo Dl Zercher Box Sq
Athlete
#NAME? #NAME? #NAME?
Sessio
Movemen
External Rot
Pogos, Forwards, Backwa
Banded
Week 1 Week 2
Max Effort Close Grip Bench Press Max Effort Incline Bench Press
Dynamic Effort
0.75m/s
9 3 59 3
Max Effort
0.4m/s
5 5 5 3
5 20 5 20
Accessory Lift
Tricep Pull Down
100 100
Face Pull
100 100
Quadruped Hold
3 60secs 3 60secs
Conditioning
Anaerobic- Lactic Conditioning
30-45 min LSD- 155pbm
Cognitive Recovery
Anaerobic- Lactic Anaerobic- Alactic
w/up
Work
Rest
Sets
Athlete # 1
Session 2
Movement Prep
cline Bench Press Max Effort Floor Press Max Effort Close Grip Bench Press
9 3 9 3
5 2 3 1
5 20 3 20
cessory Lift
100 100
100 100
3 60secs 3 60secs
nditioning
Lactic Conditioning
in LSD- 155pbm
tive Recovery
Movement Prep
Pogos, Forwards, Backwards, Lateral, Ski Jumps
Crab Walks, Forward Monstor walks, Backward monstor walks
Landing Mechanics
CMJ, NCMJ, Double Contact Jumps
Bear Crawls- 10m, forward, backwards, each side, Twice
External Rotator Cuffs
Bear Crawls- 10m, forward, backwards, each side, Twice
Back Bends, Bird dog, Deadbug, clam shells
Wall angles, Banded Pull backs, Scapular chin ups
Ankle Mobility, Hip Mobility
Banded TKE
Shoulder FRC
Hip FRC
Lateral Movements
Shoulder Dislocations
Shoulder CARs
Hip CARs
Med Ball (10)- OH toss, Ball Slams, Chest Pass
Med Ball (10)- Rotational throw, Rotational Slam
Box Jump (10)- 30", 36", Weighted
Ladder (2 lengths)- Double leg- forward, lateral, single leg- Forward, Lateral.
Conditioning
Aerobic Conditioning
Anaerobic- Lactic Conditioning Sets Reps Weight
Anaerobic- Alactic Conditioning 5 3
Sports Specific Conditioning
Cognitive Recovery Sets Reps Weight
Tabata Training- 20:10 x 8, twice 5 2
30-45 min LSD- 155pbm
40 min LSD- 155bpm Sets Reps Weight
2 minutes on 1 minute off x 8 5 1
2 minutes on 1 minute off x 4
2 minutes on 2 minutes off x 4 Sets Reps Weight
30 seconds on, 20 seconds off x 10 6 3
30 seconds on, 30 seconds off x 6
1minute on 3 minutes active recovery x 8 Sets Reps Weight
50 seconds on 2 minutes off x 10 6 2
20 seconds on 30 seconds off x 10
12 seconds on 48 seconds off x 25 Sets Reps Weight
20 seconds on 3 minutes active recovery x 8 8 3
6 seconds on 2 minutes active recovery x 6
12 seconds on 3 minutes off x 7 Sets Reps Weight
12 seconds on 3 minutes off x 5 8 1
3 minutes rest
4 minutes rest Sets Reps Weight
2 minutes rest 10 1
full recovery
80% recovery Sets Reps Weight
20 sec on, 10 secs off x 8 10 2
2 minutes on 1 minute off x 6
1 minute on 30 seconds off x 6 Sets Reps Weight
1 minute on 30 seconds off x 4 10 3
100m sled drags
400m sled drags Sets Reps Weight
800m sled drags 12 1
100m ankle weights
400m ankle weights Sets Reps Weight
800m ankle weights 12 2
100m Weight Vest
400m Weight Vest Sets Reps Weight
800m weight vest 12 3
100m heavy med ball
400m heavy med ball Sets Reps Weight
800m heavy med ball 3 4
100m Farmer Carry
400m Farmer carry Sets Reps Weight
800m Farmer carry 4 4
Sled Drag- Upright row, straight arm pull down, Tricep ext, Pull through
Sled Drag- Chest fly, Chest press Sets Reps Weight
Neck Harness- Forward, Backward, Crossovers 3 6
Neck Harness- Forward crunch, Good morning, Hinge
Hip Complex Sets Reps Weight
Neck Strengthen- Back and both sides 4 6
Hamstring Slides- Eccentric only- 4x8
Banded TKE Sets Reps Weight
Shoulder FRC 3 8
Hip FRC
Lateral Movements Sets Reps Weight
Shoulder Dislocations 4 8
Shoulder CARs
Hip CARs Sets Reps Weight
Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Method
Sets Reps Weight Sets Reps Weight Sets Reps Weight
Reps&Sets Major Lift % of 1RM Training Phase Text
Max Effort
5x3 0.4m/s 55% Phase 1 5:0:0:0
Dynamic Effort
5x2 0.75m/s 60% Phase 2 7:0:0:0
5x1 65% Phase 3 0:3:0:0
6x3 70% Off Camp 0:4:0:0
6x2 75% On Camp 8 seconds
8x3 80% 6 seconds
8x1 85% 12 seconds
10x1 90% YWT
10x2 95% Wall Angel
10x3 Crab Walks
12x1 Monster Walks
12x2 Banded TKE
12x3 Superset w/
3x4 Cognitive Recovery
4x4 Bench Depth
3x6 Box Squat
4x6 Banded Externals
3x8 Banded Internals
4x8 Knee Raised (if possible)
Method
Tester Exercise Squat
BB
Sumo Deadlift
Lateral Lunge
BB Bulgarian
Zercher Sumo Squat
Split Squat
Front Squat BB Lunge
BB
Trap Bar Split Squat Reverse Lunge
DB Bulgarian
Split Squat
DB Split Squat
DB Step Up
DB
Walking Lunge
OH Squat
Sumo Squat
Goblet Squat
Lateral Lunge
Zercher Split Stance Squat
Seated Hold
KB Squat Push
KB Clean And Press (alternate)
Cossack Squat
KB Squat Push
Low Bar Back Squat
Slider Reverse Lunge
SL Box Squat
Pistol Squat
SL Box Squat
Step Up
SL Squat Jump
Hinge Push
BB
Push Press
Glute Bridge
Trap Bar
KB press
Deadlift
DB RDL Z-Press
Rack Pull
Above Knee DB alternating Shoulder press
Rack Pull DB Standing Press
Below Knee
Reverse Hyper DB seated Press
Deadlift
Snatch Grip KB Push Press
Sumo
Good Morning DB Z-Press
Trap Bar
DB Squat Press
RDL
CG Bench
Landmine Press
Pull Core
Chin Up-
pronated Deadbug
BB Bent
Over Row Knee Raised Bird-Dog
DB Bent
Quadruped Hold
Over Rows
Face Pull
Pendlay Row
Single Arm cable row
T-Bar Row
Cable Crossover
Structural Integrity Sport Specific
YWT KB Snatch
Scarecrows KB Snatch
KB Push Jerk
Push Jerk
Hang Snatch
High Pull
Jump Ballistic
Trap Bar
Squat Jump Rotational Wall Throws (side on)
Clap Push Up Chest Pass (fast)
Lateral
Hinge- Full Range
Shoulder Raise
Back
Squat- Mid Range
Extension
Skull Crushers
Tricep Extension
Cable Crossovers
Hamstring Slides
Reverse Nordics
Squat Bench Press
1RM Velocity 1RM
60% 0 1.0m/s 60%
65% 0 0.89m/s 65%
75% 0 0.75m/s 75%
80% 0 0.5m/s 80%
85% 0 0.30m/s 85%
90% 0 0.25m/s 90%
95% 0 0.20m/s 95%
Bench Press Deadlift
Velocity 1RM Velocity
0 1.0m/s 60% 0 1.0m/s
0 0.89m/s 65% 0 0.89m/s
0 0.75m/s 75% 0 0.75m/s
0 0.5m/s 80% 0 0.5m/s
0 0.29m/s 85% 0 0.29m/s
0 0.25m/s 90% 0 0.25m/s
0 0.20m/s 95% 0 0.20m/s
MAP Testing
Name
Watts HR Time (min)
Starting HR 0
120 1-2
150 2-4
180 4-6
210 6-8
240 8-10
270 10-12
300 12-14
330 14-16
1RM Testing
Weight (kg
Estimated 1RM (if Known) 100
Warm Up Weight (6-10 reps)
80% of 1RM (2-3reps) 80
increase by ~10% (2-3reps) 88
increase by ~10% (2-3reps) 97
increase by ~10% (1-2reps) 106
increase by ~10% (1-2reps) 117
Weight (kg/lbs)
100
80
88
97
106
117
HR Power (w)
% of Max BPM % of Max Watts
50 50
55 55
60 60
65 65
70 70
80 80
90 90
100 100
105 105
110 110
115 115
120 120
130 130
140 140
150 150
160 160
170 170
180 180
General Endurance General Strength
8-5 weeks out Stage 1 in camp: 8-5 weeks out Stage 1 in camp:
CARDIAC OUPUT TEMPO METHOD
TEMPO METHOD CONDENSED CONJUGATE ME/DE
HICT ME Strength Speed
LOW VOLUME HIGH INTENSITY SETS IN 5RM (ME)
AEROBIC CAPACITY LIGHTENING METHOD/CAT METHOD
CONDENSED CONJUGATE ME/DE REST INTERVALS 1-2 ACTIVE MIN
4-1 week out Stage 2 in camp: 4-1 week out Stage 2 in camp:
THRESHOLD METHOD CONDENSED CONJUGATE SUB ME/DE
AEROBIC PLYOMETRICS SETS IN 3RM
EXPLOSIVE REPEAT ACCOMODATED RESISITANCE
CARDIAC OUPUT 3 WEEK PENDULUM WAVE
FOCUS ON WORK CAPACITY (PAP)
Explosive Speed/Power Power Endurance
8-5 weeks out Stage 1 in camp: 8-5 weeks out Stage 1 in camp:
EXPLOSIVE REPEAT METHOD THRESHOLD TRAINING
CONDENSED CONJUGATE (ME/DE) EXPLOSIVE REPEAT/CIRCUIT TRAINING
STATIC OVERCOME BY DYNAMIC (RFD) HICT, TEMPO METHOD, MOD VOLUME
REST 1-2 MIN ACTIVE CORRECTIVES KEEP HR +/- 5BPM OF ANT
LIGHTENING METHOD LIGHTENING METHOD
4-1 week out Stage 2 in camp: INCREASE POWER AT ANT
COMPLEX METHOD CONDENSED CONJUGATE AMRAP FOR ME
CONTRAST SETS 4-1 week out Stage 2 in camp:
SHOCK METHOD EXTENSIVE WORK INTERVALS 2:1
MMA SPORT SPECIFIC EXERCISES CARDIAC POWER METHOD
SETS LASTING 8-15 SECONDS (DE MTHOD) LACTIC POWER / CAPACITY INTERVALS
EXPLOSIVE STRENGTH/SPEED STRENGTH MAX DURATION PAST FATIGUE
POTENTIATION CLUSTERS