Black Belt Revitalized (2025)

Designed as a joint-friendly strength and balance program to complement five weekly martial arts sessions. It focuses on building robust, functional strength, enhancing stability with balance-specific exercises, and promoting longevity. This program aims to support performance in karate and boxing while reducing fatigue and maintaining recovery, ensuring you can train hard and smart across all disciplines.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Single-Leg Romanian Deadlifts can be replaced with BOSU ball step-ups. 
Use cable for Pallof Press. 

Trap Bar Deadlift

Rear Foot Elevated Split Squat

Seated Hamstring Curl

Single Leg Romanian Deadlift

Pallof Press

Lower Body & Core Stability

#5 is on BOSU Ball and is Curl & Press 
#1&3 can be with landline press. #2 can be chin-ups.

Incline Bench Press (Dumbbell)

Lat Pulldown

Shoulder Press (Machine)

Dumbbell Row

Overhead Press (Dumbbell)

Upper Strength & Shoulder Heal

Squat is Slow Eccentric. Dumbbells OK for wood chop. Plank is on BOSU Ball with shoulder taps. 

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