Defense Fighter
Mastering a skill at extremely high and demanding performance requires a level of all rounded conditioning.
Martial Artist
Military/ Soldier
Signing up for service, need workout that maintains or takes your physical challenges to another level to get the job or task at hand done. We have designed drills and training that puts those tests to the limits.
Authority Agents
Law Enforcement, Agency Enforcement or conditioning that requires unpredictable stressful performances, everything associated to your service to a specific department researched and developed with us.
Contact Sports: Non Combative
Sports such as American Football, Rugby or Ice Hockey
Models and Concepts Of Physical Combat
Review and understand the brief yet explanatory concepts and foundations of combative engagement in both sports and activities to improve and apply the movement to the best of what we know.
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About Lesson
Training Routine Guidelines
Weekly Structure
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Strength Training: 3-4 days per week.
- Focus on compound movements and powerlifting.
- Example: Monday (Upper Body), Tuesday (Lower Body), Thursday (Upper Body), Friday (Lower Body).
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Speed and Agility: 2-3 days per week.
- Integrate with strength training days or alternate days.
- Example: Tuesday (Agility Drills), Friday (Speed Work).
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Endurance Training: 2 days per week.
- Often included in off-days from strength training.
- Example: Wednesday (Interval Running), Saturday (Long-Distance Run).
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Power and Explosiveness: 1-2 days per week.
- Typically on days separate from heavy strength training.
- Example: Monday (Plyometrics), Thursday (Explosive Lifting).
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Flexibility and Mobility: Daily or as part of warm-up/cool-down.
- Includes stretching and foam rolling.
- Example: Pre-workout dynamic stretching, post-workout static stretching.
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Skill-Specific Practice: 2-3 days per week.
- Typically combined with team practice or position drills.
- Example: Tuesday and Thursday for skill work, additional practice sessions as needed.
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Example Weekly Training Plan
- Monday: Upper Body Strength + Speed Work
- Tuesday: Lower Body Strength + Agility Drills
- Wednesday: Endurance Training
- Thursday: Upper Body Strength + Skill-Specific Practice
- Friday: Lower Body Strength + Speed Work
- Saturday: Endurance Training or Long-Distance Run
- Sunday: Rest or light mobility work
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Additional Tips
- Periodization: Structure training phases (pre-season, in-season, off-season) to peak at the right times.
- Nutrition: Maintain a balanced diet to support intense training demands.
- Recovery: Incorporate rest days, proper sleep, and active recovery techniques to avoid overtraining and injury.
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By focusing on these key elements and following a structured training routine, athletes can optimize their performance and maintain high levels of physical fitness required for American football and rugby.
