valstrengthtraining

Goal: Explosive Power

 

March

Preparation

Wk 1: 4 sessions 

Day 1 light to moderate weight

Quarter squats x 3 sets x 8 reps

Bench press x 3 sets x 8 reps

Walking dumbell lunges x 3 sets x 16 reps

Chin ups x 3 sets x 5 reps

Dips x 3 sets x 8 reps

Day 2 light to moderate wt

Romanian deadlifts x 3 sets x 8 reps

Shoulder press x 3 sets x 8 reps

Calf raise x 3 sets x 15 reps

Kettlebell 2 arm swings x 3 sets x 10 reps

Rest 1 day then repeat day 1 & 2 may increase load 

Wk 2: 4 sessions moderate load

Day 1

Parallel squat x 4 sets x 6 reps

Bench press x 4 sets x 6 reps

Alternating dumbell lunges x 3 sets x 16 reps 

Chin ups x 4 sets x 5 reps

Suitcase carry x 3 sets x 45 seconds per side

Day 2

Romanian deadlift x 4 sets x 6 reps

Shoulder press x 4 sets x 6 reps

Dips x 4 sets x 10 reps

Calf raise x 3 sets x 15 reps

Rest 1 day then repeat day 1 & 2

Kettlebell 2 arm swing x 4 sets x 10 reps

Strength

Wk 3: 4 sessions

Day 1

Parallel squat x 4 sets x 5 reps

Bench press x 4 sets x 5 reps

Alternating lunges x 3 sets x 16reps

Suitcase carry x 3 sets x 45 seconds per side

Kettlebell 2 arm swing x 4 sets x 15 reps

Day 2

Romanian deadlift x 4 sets x 5 reps

Shoulder press x 4 sets x 5 reps

Calf raise x 4 sets x 15 reps

Chin ups x 4 sets x 5 reps

Dips x 4 sets x 10 reps

Rest 1 day then repeat day 1 & 2

Wk 4: 4 sessions

Day 1

Parallel squat x 4 sets x 5 reps

Alternating dumbell chest press x 4 sets x 10 reps

Alternating barbell lunges x 4 sets x 5 reps

Chin ups x 4 sets x 5 reps

Kettlebell 2 arm swing x 3 sets x 20 reps

Day 2

Deadlift x 4 sets x 5 reps

Push press x 4 sets x 5 reps

Dips x 4 sets x 10 reps

Diagonal lift x 3 sets x 20 reps (10 reps/side)

Rest 1 day then repeat 1 & 2

Wk 5: repeat wk 4

April

Power

Wk 1: 3 sessions

Day 1

Parallel squat super set with bodyweight squat jumps x 4 sets x 5 reps/ exercise

Alternating dumbell chest press x 3 sets x 10 reps

Side to side medicine ball plyometric push up x 3 sets x 12 reps

Day 2

Deadlift x 4 sets x 3 reps

Jumpt to knee height box x 4 sets x 5 reps

Medicine ball slams x 5 sets x 8 reps

Day 3

Chin ups x 3 sets x 5

Medicine ball wall throw x 4 sets x 5 reps/ side

Wk 2: 3 sessions

Day 1

Day 2

Day 3

Wk 3: 4 sessions 

Day 1

Day 2

Day 3

Transition

Wk 4: Last 2 sessions

Day 1

Day 2

It is great to know that you are going for a competition at the National Level PJ. It is going to be a great and memorable experience. There are only 2 1/2 weeks left and it is a short time to gain 5 kg body weight. The best way to use this time is to train wisely. Avoid getting injured and keep practicing 2-3 techniques that you are good at in actual sparring in the dojo. For Strength and Conditioning, we better think long term. It is not something that provides immediate results- it has to be done systematically and progressively over a period of time. But the benefits are enormous. It does not only make you a better athlete, it also makes you more confident and healthier.

So to help you start here is a twice a week strength training program designed to improve over all strength and athleticism for you. It is very important that you lift with good technique and reasonable weight so that you can improve and at the same time avoid unnecessary injuries. Remember that it takes patience and perseverance for any training to produce positive results. I may design the training plan but you should train with your dad since you need expert supervision. Your dad is actually one of my best mentors. He taught me the very important foundations for my lifting skills which I use until now. So you are very lucky he is there to teach you.

You have 2 1/2 weeks to train or roughly 5 training sessions for the competition this February. After that, you should continue with your strength training and conditioning 2 weeks after your February competition – after you have rested. Here is the general plan:

 

Week 1, Day 1

Warm up: Jumping jacks x 50 reps; Skip rope x 3mins; stretch x 10mins

Strength training: (Set system)

1. Deadlift    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 5 reps
2. Parallel Squat    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 5 reps
3. Standing Barbell Shoulder Press    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 5 reps
4. Bent Over Barbell Row  Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 5 reps
5. Good Mornings  Light load x 3 sets x 15 reps
6. Sit ups    Put 5-10 lbs on your chest as load x 3 sets x 20 reps

Cool Down:

Stretch Neck, shoulders, arms, torso, hip, thighs, calves, ankles, and wrist. Drink water and have a good snack like sandwich or even a meal.

 

Week 1, Day 2 (Have at least one day between day 1 and day 2)

Warm up: Squat Thrusts x 20 reps; Skip rope x 3mins; stretch x 10mins

Strength training: (Set System)

1. Bench Press    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 5 reps
2. Alternating Lunges    Warm up set: Light load x 10 reps; Set 1 Moderate load x 20 reps, Set 2-3 Moderate to heavy load x 12 reps
3. Standing Dumbell Shoulder Press    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 5 reps
4. Dumbell Row  Warm up set: Light load x 8 reps/side; Set 1 Moderate load x 5 reps/side, Set 2-3 Moderate to heavy load x 5 reps/side
5. Leg Raises  Light load x 3 sets x 15 reps
6. Plank x 3 sets at 1 minute per set

Cool Down:

Stretch Neck, shoulders, arms, torso, hip, thighs, calves, ankles, and wrist. Drink water and have a good snack like sandwich or even a meal.

 

 

Week 2, Day 1

Warm up: Jumping jacks x 50 reps; Skip rope x 3mins; stretch x 10mins

Strength training:

1. Deadlift    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-5 Moderate to heavy load x 3 reps
2. Parallel Squat    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-3 Moderate to heavy load x 3 reps
3. Standing Barbell Shoulder Press    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-5 Moderate to heavy load x 3 reps
4. Good Mornings  Light load x 3 sets x 15 reps
5. Sit ups    Put 5-10 lbs on your chest as load x 3 sets x 20 reps

Cool Down:

Stretch Neck, shoulders, arms, torso, hip, thighs, calves, ankles, and wrist. Drink water and have a good snack like sandwich or even a meal.

Week 2, Day 2 (Have at least one day between day 1 and day 2)

Warm up: Squat Thrusts x 20 reps; Skip rope x 3mins; stretch x 10mins

Strength training:

1. Bench Press    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-5 Moderate to heavy load x 3 reps then declined push-ups x 8reps
2. Standing Dumbell Shoulder Press    Warm up set: Light load x 8 reps; Set 1 Moderate load x 5 reps, Set 2-4 Moderate to heavy load x 5 reps
3. Pull ups  Warm up set: x 2 reps; Set 1-3 x 3-5 reps; Set 4 x maximum reps
4. Leg Raises  Light load x 3 sets x 15 reps
5. Plank x 3 sets at 1.5 minutes per set

Cool Down:

Stretch Neck, shoulders, arms, torso, hip, thighs, calves, ankles, and wrist. Drink water and have a good snack like sandwich or even a meal.

 

Remember, train well, eat good, sleep very well. Good luck and hope to see you on the 28th!