This exercise plan is meant for preseason training, which is when one needs to develop strength, speed, and power. Stick to this plan for 4-6 weeks before changing any of the exercises, sets or reps. Adjust this workout program only if it is found to be too difficult or too easy. Support hard work in the gym by eating healthy foods with lots of protein. There’s no easier way to ruin progress than by not taking nutrition seriously.
| DAY | EXERCISE | S X R | REST |
| Day 1 | Running, Treadmill Sprints | 10 x 30 sec. | 45 sec. |
| Plyos | Plyo Push-ups | 3 x 60 sec. to failure | 45 sec. |
| Overhead Slams | 3 x 20 | 45 sec. | |
| Lateral Cone Hops | 3 x 20 | 45 sec. | |
| Box Jump (multiple response) | 3 x 20 | 45 sec. | |
| Rope Jumping | 1 x 15 min. | ||
| Day 2 | Hanging Leg Raise | 2 x 15 | 30 sec. |
| Core | Sit-ups with crunch | 3 x 20 | 30 sec. |
| Plank | 3 x 90 sec. | 0 sec. | |
| Weighted Sit-ups with band | 3 x 10 | 45 sec. | |
| Russian Twists | 3 x 15 | 30 sec. | |
| Medicine Ball Rotational Throw | 3 x 12 | 30 sec. | |
| Day 3 | Active Rest | ||
| Day 4 | Barbell Bench Press – Medium Grip | 5 x 5 | 60 sec. |
| Strength | Single Leg Deadlift | 3 x 12 | 60 sec. |
| Barbell Squat | 3 x 8 | 60 sec. | |
| Standing Military Press | 2 x 10 | 60 sec. | |
| Chin-ups | 3 x 10 | 60 sec. | |
| Day 5 | Heavy Bag Thrust with boxing | 8 x 60 sec. | 60 sec. |
| Power, Cardio | Free Hand Jump Squat | 3 x 30 | 45 sec. |
| Overhead Slams | 3 x 30 | 45 sec. | |
| Supersets | Push-ups | 5 x 1 to failure | 60 sec. |
| Pull-ups | 5 x 1 to failure | 60 sec. | |
| Rope Jumping | 1 x 15 min. | 60 sec. | |
| Day 6 & 7 | Martial Arts Technique |
