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Dad's fighting program
- Thread starter Anth
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Anth
Level 4 Valued Member
Slight modification to the structure of the program. I am doing this to allow for more flexibility in being able to go to different classes and do different sessions on different days:
armor building x 2 a week, non-consecutive days
boxing/Muay Thai x 1-2 times a week
bagwork at home x 1 a week
IF RESTED WELL ADD
1 loaded carry day or Turkish get up day
armor building x 2 a week, non-consecutive days
boxing/Muay Thai x 1-2 times a week
bagwork at home x 1 a week
IF RESTED WELL ADD
1 loaded carry day or Turkish get up day
Last edited:
Anth
Level 4 Valued Member
Okay, after a few weeks I need to make a change. I am struggling even to find 20 consecutive minutes for a workout at home (plus a shower, etc). So I am going to try and follow something similar to the "busy dad protocol" log from this forum. Still similar principles and exercises, but more flexibility and more GTG style.
1h swing 10x6 throughout the day: 60
2h swing 10x6 throughout the day: 60
Double KB cleans* 5x7: 35 (only 5 more than I am currently doing in a single workout twice a week)
TGU 2 x 5 (2 reps each side x 5 sets): 20
Edit: also 1-2 days a week of boxing and Muay Thai, and optional 1 day a week of punching bag work at home.
*progress to armor building with cleans and squats when ready
Never do same exercise two days in a row.
Eventually progress to 100 swings 50 cleans per day.
1h swing 10x6 throughout the day: 60
2h swing 10x6 throughout the day: 60
Double KB cleans* 5x7: 35 (only 5 more than I am currently doing in a single workout twice a week)
TGU 2 x 5 (2 reps each side x 5 sets): 20
Edit: also 1-2 days a week of boxing and Muay Thai, and optional 1 day a week of punching bag work at home.
*progress to armor building with cleans and squats when ready
Never do same exercise two days in a row.
Eventually progress to 100 swings 50 cleans per day.
Last edited:
Anth
Level 4 Valued Member
GTG 2 hand swing today
24 k, 8 sets x 10 reps
32, 2 x 10 (last two sets of the day)
The 32 felt really good. There’s something good about a heavy 2-hand swing.
I should have stuck with my original program of 60 swings. I don’t know why I did 100, it was too much. I’m going to use heavier weight (the 32 and 40), but only go up to 60 reps, for now.
24 k, 8 sets x 10 reps
32, 2 x 10 (last two sets of the day)
The 32 felt really good. There’s something good about a heavy 2-hand swing.
I should have stuck with my original program of 60 swings. I don’t know why I did 100, it was too much. I’m going to use heavier weight (the 32 and 40), but only go up to 60 reps, for now.
Anth
Level 4 Valued Member
A day:
TGU x 1/1 x 4 sets
Weightless
Weightless
12k
16k
Great morning opener!
PM (technically am but I’m off work today)
Double cleans x 3 EMOM
12k x 3 sets
16 x 3
20 x 3
24 x 6
100lb sandbag cleans from the floor x 3 reps x 5
Definitely lost some snap on the last set.
Side-note: those early light cleans were very helpful for warming me up and getting my technique dialed in.
I will probably bump some sets up to four, probably for the 12, 16, and the 20.
TGU x 1/1 x 4 sets
Weightless
Weightless
12k
16k
Great morning opener!
PM (technically am but I’m off work today)
Double cleans x 3 EMOM
12k x 3 sets
16 x 3
20 x 3
24 x 6
100lb sandbag cleans from the floor x 3 reps x 5
Definitely lost some snap on the last set.
Side-note: those early light cleans were very helpful for warming me up and getting my technique dialed in.
I will probably bump some sets up to four, probably for the 12, 16, and the 20.
Anth
Level 4 Valued Member
Had more time today so I did a more comprehensive session. It sounds complicated but it’s not.
E2MO2M:
1 kettlebell exercise, finish the rest of the first minute on the double end punching bag with a focus on smoothness and fluidity (sort of “fast and loose”). Then I rested for the next whole minute.
I finished with TGU 1/1 x 3 (no double end bag on these).
Here are the exercises:
Double kb cleans x 4
12k
12
16
16
20
20
24
24
2 hand swing x 5
32
32
40
40
TGU x 1/1, no timer, long rests, no punching bag.
24
24
32
E2MO2M:
1 kettlebell exercise, finish the rest of the first minute on the double end punching bag with a focus on smoothness and fluidity (sort of “fast and loose”). Then I rested for the next whole minute.
I finished with TGU 1/1 x 3 (no double end bag on these).
Here are the exercises:
Double kb cleans x 4
12k
12
16
16
20
20
24
24
2 hand swing x 5
32
32
40
40
TGU x 1/1, no timer, long rests, no punching bag.
24
24
32
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