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1d • 🏋️ Today's Training
TODAY’S TRAINING — LOWER BODY STRENGTH
Prescription: 4 × 10–8 (ascending load)
Target Intensity: RPE 6.5–8
Focus: Bracing, unilateral strength, lateral capacity, posterior-chain durability
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ACTIVATION BLOCK (PRIME THE SYSTEM)
Set the brace. Switch on hips and trunk before loading.
1. Banded Monster Walks
Sets/Reps: 2–3 × 10–12 steps each direction
RPE: 6
Purpose: Glute med activation, hip stability, knee alignment.
2. Knee Hangs
Sets/Reps: 2–3 × 8-10
RPE: 6
Purpose: Core engagement, hip flexor activation, spinal decompression.
3. Pallof Press
Sets/Reps: 2–3 × 10–12 each side
RPE: 6–7
Purpose: Anti-rotation control, rib–pelvis alignment, trunk stiffness.
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MAIN WORK — LOWER BODY STRENGTH
1. Zercher Squat
Sets/Reps: 4 × 10–8
RPE: 7–8
Purpose: Clinch and body-lock strength. Anterior load forces posture, bracing, and leg drive.
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2. Bulgarian Split Squat
Sets/Reps: 4 × 10–8 each side
RPE: 7–8
Purpose: Unilateral power for shots and kicks. Builds balance, hip stability, and single-leg force output.
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3. Cossack Squat
Sets/Reps: 4 × 10–8 each side
RPE: 6.5–7.5
Purpose: Lateral strength, hip access, and base control. Develops frontal-plane capacity often neglected.
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4. Stiff-Leg Deadlift
Sets/Reps: 4 × 10–8
RPE: 7–8
Purpose: Posterior-chain strength for sprawls, lifts, and hinge dominance.
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5. Single-Leg Glute Bridge
Sets/Reps: 4 × 10–8 each side
RPE: 6.5–7.5
Purpose: Power transfer and durability. Reinforces hip extension and reduces force leakage.
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SESSION NOTES
Quick window. High intent.
Activation first, strength second.
Everything here feeds performance on the mat — no wasted reps.
1:11
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TODAY’S TRAINING — LOWER BODY STRENGTH
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