Cardio    

Everyone can fight well. Victors fight well tired.

• 2 x LSD: Long, slow distance to build intelligence, endurance and body hardening.

• 2 x Intervals: Bursts of speed, mixed with unorthodox footwork and sustained effort segments to strengthen power, Quick-twitch response and HRR as well as stimulate HGH and testosterone production.

• 2 x GWB 2-mile: Steady 2 mile (up to 5k) at approx. 80% to reenforce Cardio Management.

  • Add Weighted Vest, Pack for additional strength & conditioning

Lifting    

Train to be balanced, quick and powerful.

• 1x Structural Day: Exercises built on isometrics and plyometrics Speed & Stability.

• 2 x Strength Day: Exercise paired to fatigue and stress large muscle groups to build Power.

• 2 x Conditioning Day: Exercised paired to exhaust systems to reenforce Endurance & Balance.

Striking    

Clean hands make for quick work.

• 2 x Bag Work: Drills to measure footwork, practice technique, strengthen impact power and body harden.

• 1 x Pad Work: Drills to hone impact accuracy, confirm footwork and develop combinations.

• 2 x Sparring: Drills to enhance Striking Distance Management, build defenses and develop calm under pleasure.

Rolling    

Get up or SMASH them.

• 1 x No-Gi BJJ: Rolls focused on the technical aspects of BJJ, focused on precise attacks, traps & countermeasures.

• 1 x MMA Rolls: Rolls started or directed to the ground, focused on Ground & Pound development.

• 1 x One-on-One: Private or small group time focused on specific techniques & strategy development.