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The 500 Strength Theory.
3 exercises for 5 sets of 100 reps each totaling 1,500 reps.
Duration 10 days straight, then 2 days off then increase weight.
You need to keep the core 3 in the 500’s: chest tries, bies.
Then take out one of the core 3 each day for 5 days. 
500 back, 
500 shoulders (light)
After the Core 3, max out on a higher weight or do 3 sets of 12.
Time: Goal is to be done in 30 minutes of less.
Reason: To build muscular endurance for combat so that the muscle doesn’t hit the wall and blow up during the match.
Check your ego at the door, rush to do the work but don’t rush to reach the destination.Its only strength and conditioning training sessions… I try to get it done in and hour or less…