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    2 Week Trainingprogram

    Uploaded by

    Rohit Yadav
    This document outlines a 2-week training program consisting of workouts for each day of the week. The workouts include exercises like squats, pushups, rows, and various martial arts techniques. Each workout prescribes the exercises, duration of work and rest periods, and number of rounds to complete for circuit-style training intended to improve strength, conditioning, and skills over the course of the 2-week period.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    2 Week Trainingprogram

    Uploaded by

    Rohit Yadav
    37 views2 pages
    This document outlines a 2-week training program consisting of workouts for each day of the week. The workouts include exercises like squats, pushups, rows, and various martial arts techniques. Each workout prescribes the exercises, duration of work and rest periods, and number of rounds to complete for circuit-style training intended to improve strength, conditioning, and skills over the course of the 2-week period.

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    2 week trainingprogram

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    This document outlines a 2-week training program consisting of workouts for each day of the week. The workouts include exercises like squats, pushups, rows, and various martial arts techniques. Each workout prescribes the exercises, duration of work and rest periods, and number of rounds to complete for circuit-style training intended to improve strength, conditioning, and skills over the course of the 2-week period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    37 views2 pages

    2 Week Trainingprogram

    Uploaded by

    Rohit Yadav
    This document outlines a 2-week training program consisting of workouts for each day of the week. The workouts include exercises like squats, pushups, rows, and various martial arts techniques. Each workout prescribes the exercises, duration of work and rest periods, and number of rounds to complete for circuit-style training intended to improve strength, conditioning, and skills over the course of the 2-week period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    2 week training program

    Monday
    1) shoulder press
    2) chin ups
    3) barbell curls
    4) barbell squats
    ( 30 sec work each exercise with 20 sec of rest 4 to 6 round max)
    ( Weight should b selected by urself)

    Tuesday
    Kickboxing bag work (3 min×5rounds)
    Burpees
    Trx rows
    Mountain climbers
    Bicycle crunches
    Plank jack
    (30 sec work 10 sec rest in between exercise) 4 to 6 round max

    Wednesday
    Dumbbells push up
    Barbell rows
    Barbell clean n press
    Barbell front squats
    (Each exercise 12 to 15 reps max)
    6 to 8 round of all exercise recommended ( select weight according to u)

    Thursday
    Wrestling workouts
    1)Hip heist
    2)sprawl
    4)sprawl spin
    5)wrestling footwork
    6)tuck sprawl
    (Perform each exercise 40 sec
    20 sec rest in between) 4 to 6 round max
    Finish with shadow shoot if possible
    (Soft floor recommended)

    Friday
    Kickboxing bag work (3min×5 rounds)
    1) barbell deadlift
    2) pull ups
    3) triceps extensions
    4) plate snatch
    (Each exercise 30 sec work 20 sec rest in between) 4 to 6 round max recommended

    Saturday
    Bjj workouts
    1)mountain climbers
    2)crunches with cross feet
    3)hip thrust
    4)forward roll
    5) backward roll
    6) mini push ups
    7) triangle hip thrust
    Perform each exercise 1 min work 20 sec rest in between exercise ) 5 to 6 round max

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