12 Week Human Animal MMA HYBRID ATHLETEPhases Explanation Phase 1: Foundation Building (Weeks 1-4) The focus of this phase is to build a foundation of strength and conditioning. The strength training sessions are focused on basic compound exercises to improve overall strength and muscle activation. The conditioning sessions use a variety of equipment such as the assault bike, rowing machine, concept 2 machine and kettlebells to increase aerobic capacity and improve recovery time. This phase lays the groundwork for the rest of the program by increasing overall fitness levels. Phase 2: Muscular Endurance (Weeks 5-8) The focus of this phase is to build muscular endurance while COU eM tC Ce Ut CRU mcd POE TCM ta) LCL MUM Cr nc) to challenge the muscles and improve endurance. The condi yee Um le C Mel Miers m@ ica L training (HIIT) using equipment such as the assault bike, Pe -Mue iC meetl ites) ar CMU Claa lly) me) increase overall conditioning levels and improve recovery time. This phase prepares the body for increased workload and endurance. Phase 3: Peak Performance (Weeks 9-12) OM lem Mem CM Le) UR elm ta lela tet) and competition or testing. The strength training sessions incorporate heavier weights and lower repetitions to build Pew Mcrae CM lel em Cet rMe Clit) are focused on sport-specific conditioning and use equipment such as the assault bike, rowing machine, concept 2 machine and kettlebells to simulate competition scenarios and improve overall fitness levels. This phase Pye) SU ee tel WOM aCe ee la itm SLi) Cee CTS theOUTCOME & EXPECTATIONS Be oe UC Roe et ORLY individual's starting fitness level, consistency in following the program, nutrition, and recovery practices. However, generally speaking, by the end of the program, individuals can Tae ew Cu ene Etca moles eta cute RUC See Ce AEC Ene cay Um eit ae uC tnt] sessions will lead to increased muscle mass, improved muscle activation, and improved overall fitness levels. Additionally, the program's phased approach allows individuals to progress safely and effectively, reducing the risk of injury and burnout. By the end of See UOC RC BROS ee RT ume Ta oes Osea i aera BOER CC oreo MUM ns PUN SLCC Seu ee CCM UCC aU rtrd through the various phases. The first phase is designed to establish a solid COT ee eR US eet Tus ee Cee or eT BO ane ans The use of various equipment such as kettlebells, assault bike, and rowing De CROSS CC mV URe ey cme aan DO eRe aera a ume ie Riu OC A Cm CoN Cee EE CRL LS a Te Pee a See NOUN te a eect) develop explosive power. RO Sue ee eo OCMC icc! Re Pe OPO Rr eee ices Se ue See Ue oa ace ec eT) ae og can improve power, speed, and overall athletic performance. The strength training sessions in this program are designed to build foundational strength BO eu eur ne Ge ee Bu On ie Oe ROM Cua ata sports athletes, as they target different energy systems and can improve OUR ue nC R UC ee ee nM LLY Bene nse SCR ee Ca eC eC eu Os Ge eigen may be necessary to incorporate additional sport-specific trainiHYBRID ATHLETE Week 1: POR Csi Coe ee ee eee TLL) CCU od mee ea CCRT tg Der are ee RCM ic RC Tug PcUr Se Ome SOME mM Le CRT tig Dera Cr at DOR Ee OR eae Oe ong Kettlebell Swings - 4 sets x 20 reps, heavy weight Farmer's Walk - 4 sets x 50 feet, heavy weight PERC Deadlift - 4 sets x 5 reps, 70-75% 1RM eu ee eC eR MCC Rg Cnn er oe aca) Plank - 4 sets x 45 seconds Oe Cr ea Cnt acai a. 500m row, rest 1 minute CRP ae Tu CAPT a eT ry CROC ane TL cd eT PO Se EU a eee eRe CU CCR ug DECC si) Ce eee ome | Pull-ups - 4 sets x max reps Pe Ce ee OR eC ic mr ud Russian Twist - 3 sets x 20 reps Par int Concept 2 Machine - 8 rounds of 250m sprints, rest 1 minute between sets De ee Oe CR CCR Ls Assault Bike - 10 minutes steady state at moderate intensity DCH ORT a Se RR CUR Cg CE RCE age mechaHYBRID ATHLETE AT ey LOR C Cua) Front Squat - 4 sets x 6 reps, 70-75% 1RM DETTE ee ea em tm DT ie ee Me Cid Glute Bridges - 3 sets x 12 reps, moderate weight PENA Cent ny) CP ae Ce OR ECO CO LG Meee COC u nis Kettlebell Snatches - 4 sets x 12 reps per arm, moderate weight Cn ee ce a RCC ROE 0g Day 3 (Strength): Dee eee ee an ae CS Ce ee eee ae SM Cie ROCs Cet ee eee ar atc td DP ee eae Dee Cet ty) DTrace PRPC emcee Sau td b. 500m row, rest 1 minute COP emer eT rd d. 500m row, rest 1 minute e. 1000m row Kettlebell Goblet Squats - 4 sets x 20 reps, moderate weight Day 5 (Strength): Cee aC GL Pull-ups - 4 sets x max reps Dt eR eR OC mC ORs PURO m eee ec Ty Day 6 (Conditioning): eee Oe Oh aCe eee Oe eats Kettlebell Swings - 4 sets x 25 reps, heavy weight Concept 2 Machine - 10 minutes steady state at moderate intensity Deed Gesu ner ea Senet Rn une Cee neu Rec) rest days as needed to allow for proper recovery.HYBRID ATHLETE DT ary DEVE RCC) Ce Ue ec COU mee eee OR MMC ig Pee ee RC ORT ig pea RTL PEA CrUC LiL Ce a eR eet ane etc as Pee Ree ost See ee Eee CeCe Rd Farmer's Walk - 4 sets x 50 feet, heavy weight DEVE) Dee eee See LL CO a ee Re ROU CRMs TT ee Ce aac CE eee ae Le SOULE CeO ee ae ete b. 5 rounds of 30 seconds all-out effort, 1 minute rest Rr Oe ue eC Kettlebell Goblet Squats - 4 sets x 20 reps, moderate weight DRC U std CeO ee eco LT) ee ee ea act sd Pet eee ee aang Russian Twist - 3 sets x 30 reps Dearie ny Rowing Intervals: EME LLC Pe Rees: Ltt Cy c. 500m row, rest 1 minute MPL Reacts ttt tt Fy CLL Det ee eee Em tgHYBRID ATHLETE Ae DRC CU) ee ee ee ea) Doe eee a CL Rd DOCU oer On en Sm mC Ly NC ee ee COM CCRC Lg DP ENPRCGCT ae Cee Cun a. 10 rounds of 250m row, rest 1 minute between sets b. 5 rounds of 500m row, rest 2 minutes between sets Ce TLC Ce a eee CO at ety Pte ee eee ee CU CRs PERC i ST ae Oe ee eee Lo PICU Ue a ee ee a LCC tg eee eee eT CMCC tg ee OUT DCLG trae eee a tr CeO TEL PURO LL Or es iae GEC eres b. 5 rounds of 40 seconds all-out effort, 1 minute rest CTU MCR eu ae og De cue oe SCR OCU RCAC Us PCat) Incline Bench Press - 5 sets x 5 reps, 75-80% 1RM De ee ee MCC RCTs Barbell Walking Lunges - 3 sets x 12 reps per leg, moderate w COEUR ee nT PROLOG nae Crt ERC ae cy DA eT c. 500m row, rest 1 minute CR EIT CoC eng Kettlebell Goblet Squats - 4 sets x 20 reps, moderate weightHYBRID ATHLETE ET a PERCU 1H eee en Ree DTCC ee Ob a a a ORs eee UC ae ee eee CR OMT OR OL ig COCCI Pe CACO CRC Ld DEP R CCUG Cra Pe Sy a. 10 rounds of 20 seconds all-out effort, 40 seconds rest b. 5 rounds of 40 seconds all-out effort, 1 minute rest TU Ree ae og De i Cee eee RC UL DECC Ue Cn ee ee eee LL) Ce ee EM Cag Barbell Bent-over Rows - 4 sets x 10 reps, moderate weight CR ORE eS CR EMCI RO LT Ul DRCOG trae Coed a. 10 rounds of 250m row, rest 1 minute between sets CA aoe COC Re UCC ea eee oe acer) DR Os ee oe OTe MC CROCS Ls PERC C UH De eC ae | Dn Ee ue eee On RCL g Ce Ce ee eR CRC REO eee ET DCCL OGL a Cee ea oad PRE ene cry De LL ORE Ty Cee STO CeCe De ea eee ee Sa RC gHYBRID ATHLETE Week 6: DEN Rr) ree eo en Cea tag TO ee eee om ie Cu amr tg Dec Re Oe ee eM ag ea Ona ee ee ORE meme CR tts DENA ClO ai pees cd EWC Re ORCL Oe es Cee Og DO eeu ee ers ea arg ¢. 5 rounds of 30 seconds all-out effort, 1 minute rest d. 3 rounds of 4 minute all-out effort, 2 minutes rest Pee oe eee eR iC amg De Cre c) RT ee Oe a OMe CCUM Lrg DEO CU Coe ee aR SM Cee Crt g Barbell Bent-over Rows - 4 sets x 10 reps, moderate-heavy weight DCU eS Cee OR Oa a aad De Cente LNT ey a. 5 rounds of 1000m row, rest 2 minutes between sets a ee ae COC) Cee eT CU See Re Coad DNC CE Ree ee eM Cosa aN ee ee eC MG ecole amr ug CT ee See tag CG Ree Oe COM CNC g DRC inti Cre Cui a. 10 rounds of 250m row, rest 30 seconds between sets b. 5 rounds of 500m row, rest 1 minute between sets c. 3 rounds of 750m row, rest 2 minutes between sets Dein ee eo er) aadHYBRID ATHLETE Va ad DE sme Tuy Warm-up: 5-10 minutes of dynamic stretching Dee Oe nT CT ee ea ey Bulgarian split squats - 4 sets x 8 reps per leg De ee ee CnC ey POR SUE ad DEN Meee Roe et gC eta ett Pe Te eC een ry CeU a eee a Ri Box jumps - 3 sets x 10 reps Sled push/pull - 4 sets x 50 meters De mc 4 DTS ae Cn Cee raster. culls Ce eee Oe eT Ty Overhead press - 4 sets x 8 reps Bent over rows - 4 sets x 10 reps Romanian deadlifts - 4 sets x 12 reps UR ee en cord aCe ede be) inutes on the Assault bike or rowing machine Ce ee ee CLR ey Pe TEC ee eee ene Ty Pee ee eee Cee ee cd Burpees - 4 sets x 10 reps DRE rr uly Warm-up: 5-10 minutes of dynamic stretching Bench press - 4 sets x 6 reps CT ee ea nr Ty PE ee ee OT Cable rows - 4 sets x 12 reps Dae eo Td Dao De He On oe LRM aucune Ceca rc) De ears ee Se enced CeO eae oe a Roig Box jumps - 3 sets x 10 reps Seu ee eee cyHYBRID ATHLETE AC DEN ers Back Squat: 4 sets of 6 reps at 80% of 1RM Bench Press: 4 sets of 6 reps at 80% of 1RM DU ee ee ee a ea GL) CT Se Se CR Ty DEN ry 4 Assault Bike: 10 rounds of 20 seconds all-out sprint followed by 40 seconds active ota CC En a kr ORE CRC Da CC eee CRC Cem Se COC CeCe nrg Day 3 - Strength Dee ee GL) SOR a ae ae | Cn OEE ER eae LL) Dn RCC Ce ee Cn RUC ORC g er CCE nC Ce a oC ug Farmers Carry: 4 sets of 100 feet with a heavy weight Dae) Re ee ee eee | Incline Bench Press: 4 sets of 6 reps at 80% of 1RM CMe es een a ee | Te ee Dear Thy Assault Bike: 5 rounds of 30 seconds all-out sprint followed by 30 seconds active catia Dee I cu Se OR Oe CCR eR Cd De ean ee COE atu ec agHYBRID ATHLETE Da DEN ey) Deadlift: 4 sets of 4 reps at 85% of 1RM Bench Press: 4 sets of 4 reps at 85% of 1RM EL Deno eee an Camis De et airs Teen Oe ee GR ae UC ihe} es ene UU Roe ne et a Re MCC Urg Rowing Machine: 5 x 500 meters, rest 2 minutes between each set Pee yi Back Squat: 4 sets of 4 reps at 85% of 1RM Overhead Press: 4 sets of 4 reps at 85% of 1RM CE Cu ee eR CLR Deen ns ee en eee Cam g DE eer an De om See en OR eMC ORC -lg Concept 2 Machine: 6 x 250 meters, rest 1 minute between each set ee ee CO aed DEN) Front Squat: 4 sets of 4 reps at 85% of 1RM Incline Bench Press: 4 sets of 4 reps at 85% of 1RM DUC a eee te aa Pe ee RRC RUE Ue amc tig PEt ar at Assault Bike: 10 rounds of 20 seconds all-out sprint followed by 40 seconds active Pri PE ee OR Oe Cr Re eo RoC ld Rowing Machine: 4 x 750 meters, rest 2 minutes between each setHYBRID ATHLETE Week 10: DENIM uCU Om rT’ PCa okey Crear eRe ey Chin-ups - 4 sets of 10 reps Dea ee RCT OR etd DEN nn 4 POEs aCe mun) PR aU Day 3 - Strength Training Det ee eee ee Single Arm Dumbbell Shoulder Press - 4 sets of 8 reps (each arm) Barbell Bent-over Row - 4 sets of 10 reps De ee ee ee ORT Ce UR eee Re RCE CUT) De eet CT CTO Oca PIU re ttt) Cr see rd Pe une DENA UCU Re tg Front Squat - 4 sets of 6 reps DT Cee eee Crt) CET ee ace ety POTTS ee Oe nC DMG ee RTC y DEN eT inti 5 rounds of: Pee ea Tc PO seu eee} Pes aC aU) en alert} Pe SLCHYBRID ATHLETE Week 11: DE ECU omc} Cee nT De Saat ee er td CT Ue ee CR Crt) PO a ar ee ee CRT RU eee eat Ty BO eC nlg Cire pa Cr POP er see eee rel) 10 burpee box jump overs (24 inch/20 inch) BRT SS Ty PCr ie cen meets Dee ee eT Dumbbell Shoulder Press - 4 sets of 8 reps Te ee eee CnC Ty Ce et eee ee OnLy CR ee BOTS C Meer ei PO PER eee ac) PO eae ene rls) BO es RC een) PR Cea Th TE Friday - Strength Tr: 4 Front Squat - 4 sets of 6 reps DR a ee ee RECT) CO ee ee On Ty Da ee eR On Ty DM ee Ue try Bec ae Ly ETUC PUR eo a ILC) Ps eae CLIK) PDs ee aOR) Pad PR a CyHYBRID ATHLETE NETL Se er DEE TL Barbell Squat - 4 sets of 6 reps CD cua ee ee eer Pull-ups - 4 sets of 10 reps Seated Cable Rows - 4 sets of 10 reps Pe ee ere LEN nny 4 TOE Bad BT eC aCe Lele) ¢ 10 burpee box jump overs (24 inch/20 inch) Srna RoC De tment Deadlift - 4 sets of 6 reps Dumbbell Shoulder Press - 4 sets of 8 reps Dumbbell Lunges - 4 sets of 10 reps (each leg) Cet ee oe nr DP eRe ett DEMO C tard Eyres Ber eee ic) CeO TTR eget Jet) )) CORT s tae Caron} Se ONC en Deum Ly DO ea CC ee ee i Td Dumbbell Rows - 4 sets of 8 reps (each arm) e Dumbbell Press + 4 sets of 10 reps CU ee C Ty POM ed Ce tT) DENA U Cy § Ce Bad Be CCT eee rls) See os a eee ese RT) Oc cn uLy