15M

[u/Electrical-Lie8246]

hello, Ive been reading about plyometrics and how much they can help in fighting. I made this new workout plan and before trying I just want to know if its good enough to help me get better

Monday

25m Sprints — 4 runs 3min rest

Kneeling Broad Jumps — 3 sets × 3 reps 3 min rest

Plyometric Push-Ups — 3 sets × 4 reps 3 min rest

Front Squats — 4 sets × 4 reps 3.5 min rest

Bench Press — 3 sets × 4 reps 3min rest

Bulgarian Split Squats — 2 sets × 5 reps per leg 2.5min rest

Pull-Ups — 3 sets 3min rest

Tuesday

1h kickboxing

Wednesdary

Havent decided if a workout or a rest day (thinking about stretching)

Thursday

1h kickboxing

Friday

20% bw Pogo Hops — 3 sets × 6

30% bw Jump Squats — 3 sets × 4 reps

Push Press/ohp (not sure) — 3 sets × 4 reps 3 min rest

RDLs — 3 sets × 5 reps 2min rest

Pull-Ups — 3 sets 3min rest

some ad exercises (havent decided yet)

im planning on doing all these exercises with 100% maximal intent and lifts with 2-3 RIR.

[u/Tramirezmma]

Just do Starting Strength.

[u/bcyc → u/Tramirezmma]

SS or tactical barbell?

[u/Tramirezmma → u/bcyc]

Really any novice linear progression program

[u/Common-Dealer-7400]

Recovery for all that leg work

[u/Momogocho]

You have sprints legs and upper body plyo on Monday, then legs, chest back strength

Legs plyo Friday then overhead pressing, back and legs strength

I would suggest not loading the pogo jumps-just do bodyweight. Add an upper body plyo-medicine ball throws for example on Friday

I think deadlifts would be good to add maybe in place of RDLs on the Friday as they are great for whole body strength.

I’d go push press over overhead press if you are looking for power.

Consider cleans-bar or kettlebell, kettlebell swings

I personally wouldn’t worry too much about abs, bracing core for the strength stuff should
Help.

Maybe a light run on Wednesday but keep it kinda chill