Thursday, June 28, 2012

Batman's Training Program- Phase 3

This is a continuation from Batman's Training Program- Phase 2. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.


Sunday: 
Morning
  • 30 Minute Jog
  • 30 Minutes Meditation
Evening-
  • Clean and Jerk- 8 x 3 Reps (135#)
  • 3 Sets Metabolic Conditioning (1/4 Run, 21 Half Pood KB Swings, 12 Pull-ups)
  • 30 Minutes Flexibility
  • 20 Minutes Sparring
Monday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • 4 Sets 20ft Rope Climb
  • 20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
  • 36" Box Jumps- 6 x 12 Reps
  • 5 x 50 Crunches
  • 30 Minutes Heavy Bag
  • 30 Minutes Flexibility
  • 20 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets
Tuesday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Yoga
Evening-
  • 1/2 Mile Swim
  • "Heavy" Deadlift- 5 x 5 Reps (350#)
  • "Light" Deadlift- 30 Reps (155#)
  • 30 Minutes Sparring
Wednesday (Off Day):
Morning-
  • 10 Mile Run
  • 5 Mile Walk
Evening-
  • 20 Minutes Target Practice
  • 20 Minutes Flexibility
  • 20 Minutes Hand Techniques
  • 20 Minutes Leg Techniques
  • 20 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
  • 20 Minutes Meditation
  • 20 Minutes Grappling Techniques
Thursday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Martial Arts- Forms or Shadowboxing
Evening-
  • Squats- 8 x 5 Reps (315#)
  • 40 Minutes Bouldering
  • 30 Minutes Flexibility 
  • 5 x 50 Crunches
  • 20 Minutes Target Practice
  • 30 Minutes Heavy Bag
Friday:
Morning-
  • 30 Minute Jog
  • 30 Minutes Meditation 
Evening-
  • Clean and Jerk- 8 x 3 Reps (135#)
  • 3 Sets of Metabolic Conditioning or 3/4 Prescribed Crossfit WOD
  • 30 Minutes Flexibility 
  • 20 Minutes Sparring
Saturday:
Morning-
  • 30 Minutes Jog
  • 30 Minutes Yoga
Evening-
  • 5 x 50 Crunches
  • Squats 8 x 5 Reps (315#)
  • Push-ups- 5 x 50 Reps
  • 20 Minutes Monkey Bars
  • 20 Minutes Pommel Horse
  • 20 Minutes Heavy Bag
  • 1/4 Mile Swim

Notes:
  • Please read previous posts if you have any questions.
  • If you did this or the previous programming every day of the week without any break, you'd quickly overtrain. So, after I complete all the Phases of the training for you guys, I'm going to post a breakdown of suggested rest periods and de-load stages.
--------------------------------------------------------

That's all for today! Until next time, good luck and train hard!

Post a Comment