PREPARE FOR THE IKF
Workout regimen to prepare for the IKF and future Muay Thai fights. To drop and make weight and increase strength, stamina and speed for Thailand and future fights.
6 years ago by Jrobles88 at http://workoutscheduler.net
Workout regimen to prepare for the IKF and future Muay Thai fights. To drop and make weight and increase strength, stamina and speed for Thailand and future fights.
6 years ago by Jrobles88 at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins | Speed : 25The Shift Shop ≅25 mins MMA ShredCore de Force ≅37 mins | Core de Force ReliefCore de Force ≅5 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Speed : 25The Shift Shop ≅25 mins MMA SpeedCore de Force ≅27 mins | MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins | Speed : 25The Shift Shop ≅25 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins |
| Week 2 | Speed : 25The Shift Shop ≅25 mins 5 Minute Core on the FloorCore de Force ≅5 mins | MMA ShredCore de Force ≅37 mins Speed : 25The Shift Shop ≅25 mins | Core de Force ReliefCore de Force ≅5 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Speed : 25The Shift Shop ≅25 mins Strength : 25The Shift Shop ≅25 mins | MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Speed : 25The Shift Shop ≅25 mins Core KineticsCore de Force ≅16 mins | Core de Force ReliefCore de Force ≅5 mins 5 Minute Core on the FloorCore de Force ≅5 mins |
| Week 3 | Speed : 25The Shift Shop ≅25 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins Speed : 25The Shift Shop ≅25 mins | Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins Power SculptCore de Force ≅37 mins | Speed : 25The Shift Shop ≅25 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins |
| Week 4 | LIIFT4 Stretchliift4 ≅9 mins Shift CoreThe Shift Shop ≅12 mins | Legs – HIITliift4 ≅28 mins MMA PowerCore de Force ≅47 mins | Active RecoveryCore de Force ≅21 mins Shift CoreThe Shift Shop ≅12 mins | Full Body HIITliift4 ≅32 mins Legs – HIITliift4 ≅28 mins | Active RecoveryCore de Force ≅21 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins Core KineticsCore de Force ≅16 mins | Shift MobilityThe Shift Shop ≅20 mins Shift CoreThe Shift Shop ≅12 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Legs – HIITliift4 ≅28 mins | Shift MobilityThe Shift Shop ≅20 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins Speed : 35The Shift Shop ≅35 mins | Legs – HIITliift4 ≅28 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins 5 Minute Core on the FloorCore de Force ≅5 mins | LIIFT4 Stretchliift4 ≅9 mins Shift CoreThe Shift Shop ≅12 mins |
| Week 6 | Speed : 45The Shift Shop ≅45 mins Core KineticsCore de Force ≅16 mins | Legs – HIITliift4 ≅28 mins Speed : 45The Shift Shop ≅45 mins | LIIFT4 Stretchliift4 ≅9 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins Strength : 35The Shift Shop ≅35 mins | Legs – HIITliift4 ≅28 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins Core KineticsCore de Force ≅16 mins | Shift MobilityThe Shift Shop ≅20 mins Shift CoreThe Shift Shop ≅12 mins |
| Week 7 | Speed : 45The Shift Shop ≅45 mins Core KineticsCore de Force ≅16 mins | Legs – HIITliift4 ≅28 mins Speed : 45The Shift Shop ≅45 mins | Shift MobilityThe Shift Shop ≅20 mins Shift CoreThe Shift Shop ≅12 mins | Legs – HIITliift4 ≅28 mins Strength : 35The Shift Shop ≅35 mins | Speed : 45The Shift Shop ≅45 mins Shift CoreThe Shift Shop ≅12 mins | Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins | LIIFT4 Stretchliift4 ≅9 mins Shift CoreThe Shift Shop ≅12 mins |
| Week 8 | Active RecoveryCore de Force ≅21 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Speed : 45The Shift Shop ≅45 mins Speed : 35The Shift Shop ≅35 mins | LIIFT4 Stretchliift4 ≅9 mins Core KineticsCore de Force ≅16 mins | Strength : 45The Shift Shop ≅45 mins Speed : 25The Shift Shop ≅25 mins | Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Shift CoreThe Shift Shop ≅12 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins | Speed : 25The Shift Shop ≅25 mins MMA ShredCore de Force ≅37 mins | Core de Force ReliefCore de Force ≅5 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 25The Shift Shop ≅25 mins Strength : 35The Shift Shop ≅35 mins | MMA ShredCore de Force ≅37 mins Shift CoreThe Shift Shop ≅12 mins | Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Active RecoveryCore de Force ≅21 mins Shift CoreThe Shift Shop ≅12 mins |
| Week 10 | Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Legs – HIITliift4 ≅28 mins | Shift MobilityThe Shift Shop ≅20 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Speed : 45The Shift Shop ≅45 mins MMA PowerCore de Force ≅47 mins | Legs – HIITliift4 ≅28 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 25The Shift Shop ≅25 mins 5 Minute Core on the FloorCore de Force ≅5 mins | LIIFT4 Stretchliift4 ≅9 mins Core KineticsCore de Force ≅16 mins |
| Week 11 | MMA ShredCore de Force ≅37 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Legs – HIITliift4 ≅28 mins Speed : 25The Shift Shop ≅25 mins | Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Power SculptCore de Force ≅37 mins | Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Shift CoreThe Shift Shop ≅12 mins | Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins |
| Week 12 | LIIFT4 Stretchliift4 ≅9 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Speed : 45The Shift Shop ≅45 mins Dynamic StrengthCore de Force ≅47 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Full Body HIITliift4 ≅32 mins Speed : 25The Shift Shop ≅25 mins | Shift MobilityThe Shift Shop ≅20 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Shift CoreThe Shift Shop ≅12 mins | Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 13 | Speed : 25The Shift Shop ≅25 mins Shift CoreThe Shift Shop ≅12 mins | Legs – HIITliift4 ≅28 mins Speed : 25The Shift Shop ≅25 mins | Active RecoveryCore de Force ≅21 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins Speed : 35The Shift Shop ≅35 mins | Legs – HIITliift4 ≅28 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Core de Force ReliefCore de Force ≅5 mins Core KineticsCore de Force ≅16 mins |
| Week 14 | Speed : 45The Shift Shop ≅45 mins Shift CoreThe Shift Shop ≅12 mins | MMA ShredCore de Force ≅37 mins Speed : 45The Shift Shop ≅45 mins | LIIFT4 Stretchliift4 ≅9 mins Shift CoreThe Shift Shop ≅12 mins | Speed : 45The Shift Shop ≅45 mins Speed : 35The Shift Shop ≅35 mins | Speed : 25The Shift Shop ≅25 mins Core KineticsCore de Force ≅16 mins | Legs – HIITliift4 ≅28 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Core de Force ReliefCore de Force ≅5 mins Shift CoreThe Shift Shop ≅12 mins |
| Week 15 | MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Speed : 25The Shift Shop ≅25 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins 5 Minute Core on the FloorCore de Force ≅5 mins | Legs – HIITliift4 ≅28 mins Strength : 45The Shift Shop ≅45 mins | MMA ShredCore de Force ≅37 mins Core KineticsCore de Force ≅16 mins | Speed : 25The Shift Shop ≅25 mins Shift CoreThe Shift Shop ≅12 mins | Core de Force ReliefCore de Force ≅5 mins 5 Minute Core on the FloorCore de Force ≅5 mins |
| Week 16 | Shift MobilityThe Shift Shop ≅20 mins Core KineticsCore de Force ≅16 mins | Speed : 45The Shift Shop ≅45 mins Strength : 25The Shift Shop ≅25 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Shift CoreThe Shift Shop ≅12 mins | Dynamic StrengthCore de Force ≅47 mins MMA ShredCore de Force ≅37 mins | Shift MobilityThe Shift Shop ≅20 mins Core KineticsCore de Force ≅16 mins | MMA ShredCore de Force ≅37 mins Shift CoreThe Shift Shop ≅12 mins | Active RecoveryCore de Force ≅21 mins Core KineticsCore de Force ≅16 mins |
Notice This workout calendar is undertaken at your own risk. Please consult with a physician before starting any exercise program. Before creating or using a calendar contained within this site we would advise completing each programme in accordance with the calendars supplied with the original programme.