WARRIOR TRAINING PROGRAM

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