Westside Fight Crew Training Tuesday April 25, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes)

  1. sled pulls with body weight 

Main Exercise (20 minutes)

Conventional Dead lift 1rep max

Accessory Work (20 Minutes) 

    1. 4 sets of 10 Reps of box squats on belt squat machine 
    2. Inverse Curl 3 sets of 10reps
    3. Single Leg Hip/Quad machine 3 sets of 10 reps
    4. reverse hyper 3 sets of 10 reps

Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds) 

    1. Farmer walks 4 return trips(400 meters)
    2. Mobile Belt squat walks 4 return trips(400 meters) 

Joint Integrity/PreHab/Concussion Limiting Training 

        1. Lying Hamstring Curls with ankle weights 100 reps
        2. Hip Joint Mobility (John Quint Protocol) 
        3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
        4. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 

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1 comment

  • Hey guys

    when yo guys training fighters and using reps of 20- are they working to move up a weight class or do the reps and sets not matter when training a weight class athlete?

    KEVIN on

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