COMBAT CROSS-TRAINING SCHEDULE

Hey everyone, sorry I am a bit late with my up-date. As most of you probably know, I do my best to add something new every week. Well…I had a Birthday recently and was a bit distracted (more on that in the near future).

So this week I put together some quick little combat cross-training circuits. Try these on a non-strength day or depending on your goals, you could start or finish a workout with one of these little gems. Finally if your goal is to increase overall stamina as quickly as possible, try to stick with the weekly schedule as outlined below.

Your goal is to increase your speed on each part of the circuit while striving to lower the total time it takes you to complete the entire series each day. As you decrease rest between the elements of the series you will find your stamina improving rapidly. It is not unusual for people to notice improvements in as little as two weeks.

Now…GET TO IT!

P.S. if you do not have any of the suggested equipment on hand, replace it with something else. Be creative.

MONDAY:

1 Mile run (A.F.A.P.)*

3 x 2-minute rounds of Jump Rope

3 x 2-minute Rounds of Bag work

4 Sets of 25 bodyweight Squats


TUESDAY:
4 x 60-Yard Sprints
(A.F.A.P. 1:3 work to rest ratio)

10 x 30 sec on 30 sec off rowing

5 sets of 15 sec on 90 sec off speed training (Sprint A.F.A.P. for 15 sec)

10 minutes ARC trainer Strength


WEDNESDAY:
1 Mile run
(A.F.A.P.)*

3 x 2-minute rounds of Jump Rope

3 x 2-minute Rounds of Bag work

4 Sets of 25 bodyweight Squats


THURSDAY:
4 x 60-Yard Sprints
(A.F.A.P. 1:3 work to rest ratio)

5 minutes Speed intervals on Step-Mill

5 sets of 15 sec on 90 sec off speed training (Sprint A.F.A.P. for 15 sec)

10 minutes Intervals on Recumbent Bike


FRIDAY:
4 x 60-Yard Sprints (A.F.A.P. 1:3 work to rest ratio)

10 minutes ARC trainer Strength

3 x 2-minute rounds of Bag work

5 sets of 15 sec on 90 sec off speed training (Sprint A.F.A.P. for 15 sec)

*A.F.A.P. = As Fast As Possible

PAU for NOW

TAKU
www.hybridfitness.tv

www.blackjackfitness.com

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