Do you want to increase strength and power, while torching body fat too? Here’s a two-sessions per week programme (used on non-consecutive days) that not only improves body composition, but also builds athletic ability.

Each session consists of two circuits; firstly a short plyometric power circuit (speed), and secondly a power (speed-strength) and strength-endurance metabolic circuit. The plyometric circuit volume remains  consistent for the programme, whereas the metabolic circuit progresses week by week (see the relevant tables). If you want to lose body fat while using this programme, aim to under-eat by about 500 calories every day.

Session 1

Plyo Circuit

Go flat-out, maximum power/speed on every individual repetition.

1a) 5x Squat jumps (static launch with knees flexed to 90 degrees)
1b) 10x Medicine ball slams

Repeat 3-times though, rest as long as required to maintain maximum speed

Jump Squats

Medicine Ball Slams

Power/Strength Metabolic Circuit

2a) 5x Dumbbell snatch (per side)
2b) 8x per side Dumbbell lateral squats
2c) 8x Dumbbell push-up rows
2d) 8x per side Dumbbell Russian twist

Rest 0-2mins, repeat 3 – 5 times through (see progression table below).

Circuit Progression

Circuit progression table

Pick a weight that is approximate to your 5-repetition maximum for the first exercise, and your 8-repetition maximum for all the other exercises – this should increase as the weeks progress.

Exercise Video


Session 2

Plyo Circuit

Again, go flat-out, maximum power/speed on every individual repetition.

1a) 5x Heiden (lateral bound) & stick (per side)
1b) 10x Medicine ball side toss (per side)

Repeat 3-times though, rest as long as required to maintain maximum speed
Heiden and Stick

Medicine Ball Side Toss

Power/Strength Metabolic Circuit

2a) 10x Kettlebell alternating swings
2b) 12x Goblet squat
2c) 12x Dumbbell push press
2d) 12x Bent over dumbbell row
2e) 12x Kneeling hand-walkouts

Rest 0-2mins, repeat 3 – 5 times through (see progression table below).

Circuit Progression

Circuit progression table

Pick a weight that is approximate to your 10-repetition maximum for the first exercise, and your 12-repetition maximum for all the other exercises – this should increase as the weeks progress.

Kettlebell Alternating Swing

Goblet Squat

Dumbbell Push Press

Bent Over Dumbbell Row

Kneeling Hand-walkouts

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    Don Heatrick BSc. (Hons) Level 4 Strength & Conditioning Coach, Muay Thai Coach

    Don Heatrick

    Founder of Heatrick Strength and Conditioning

    Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

    Don helps ambitious fighters & coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

    Follow Don Heatrick on Instagram:

    https://www.instagram.com/donheatrick/

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