This is a basic template to be completed each day as a base.
Layer specific extreme skill, speed, strength, stretch goals on top of this protocol.
Use Range Training to avoid injury.
Chins - Minute 1
Alternate grip chins > rope climbs > Eccentrics
+single hand juggles
Push-ups - Minute 2
Push-Ups > Piked Push-ups > Dips > HSPU
+2 hand juggles
Squats - Minute 3
Deep knee bends > Pistols (heels up) / Jumps
+single foot juggles
Hinges - Minute 4
Hinge (heels up)
+ 2 foot juggles
Target 1🎯
Progress to:
5D5 Chins + 25 single hand juggles
+5D10 Push-Ups + 25 3 ball throws
+5D15 Squats + 25 single foot juggles
+5D15 Hinges + 25 alternating foot juggles
Practice this workout until you can complete it.
Use different repetitions types like pauses, eccentrics and speed repetitions to speed up the adaptation.
Optimise your physique number to progress faster.
Target 2🎯
Do the basics for 3 rounds.
After 3 rounds move to 1-2-3 repetition rounds.
Complete 1-2-3-1-2-3-1 waves.
Progress to:
5 second eccentric one arm + 5 rounds of 2-ball + finger click both hands.
Handstand push-ups + 4 ball for 25 throws
Pistols 25% bodyweight + Inside kick -Middle kick -Outside kick -Middle etc for 25.
50% bodyweight deficit Zercher Jefferson curls + 15 speed kicks (running style)
Target3 🎯
Do the basics for 3 rounds.
After 3 rounds move to heavy singles each minute.
Progress to:
1 Arm Chin + 3 ball for 25 throws left & right
90 degree handstand push-up + 5 ball for 25 throws
Pistol Squat with 50% bodyweight + 25 kicks inside only & outside only
Strict Nordic (or bodyweight sand bag lift to shoulder + 50 speed kicks
If there is any pain or excess fatigue return to level 1 and focus on RANGE TRAINING for the specific area.
1-5 rounds of Stretch Strength to finish.
Made with Bullet