Program Description
This program is designed for combat athletes, functional fitness enthusiasts, and warriors-in-training who want to develop strength, power, athleticism, and durability without overtraining. Weeks 1-2: Build technical proficiency & base strength (moderate weights, 2-3 RIR) Weeks 3-4: Increase intensity by 2.5-5% if recovered well Deload Every 5th Week: Reduce intensity to 60-70% of working weights 👉 Key Rule: Do not rush progression. Stay pain-free, explosive, and efficient. Training Schedule Sprint Work: 1-2x per week (150-250 yards total) 1 min rest per 10 yards Distances: 10, 20, 30, 40 yards MMA Training: 3+ sessions per week Jump Rope: 5+ min daily Sauna: 2x per week Neck Training: 1x per week (consider increasing to 2x) Weight Training: ~2x per week (with flexibility) Prioritize compounds, kettlebells, calisthenics Leave reps in the tank (95% of sets) Heavy & light training but not to failure Progressive overload: Don’t rush weight increases Recovery emphasis: Allow adaptation before increasing intensity
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Olympic Weightlifting, Athletics
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedFeb 24, 2025 07:08
- Last EditedJun 18, 2025 10:09
Summary
Unleash your inner warrior with this intense 3-week training program designed for those ready to elevate their strength and conditioning. Comprising three sessions per week, you’ll engage in a dynamic mix of barbell and bodyweight exercises, including power cleans, squats, and bench presses, all aimed at building explosive power and muscle endurance. Perfect for a garage gym setup, this program will challenge your limits and sculpt your physique, making you stronger and more resilient. Embrace the grind and transform your training experience!
