CRAZY COHNS 21 DAY STRENGTH AND CONDITIONING PROGRAM: HOW TO ADD A SPORT TO THE PROGRAM

17 Oct

THIS IS AN EXAMPLE OF HOW YOU CAN USE THE 21 DAY PROGRAM IN CO-ORDINATION WITH A SPORT, IN THIS CASE I GIVE AN EXAMPLE OF SOMEONE WHO IS TRAINING FOR SUBMISSION GRAPPLING. IT IS UP TO YOU TO SCHEDULE REST DAYS INTO YOUR PROGRAM HOWEVER A GOOD RULE OF THUMB IS A MAX OF 3 DAYS ON 1 DAY OFF

CLICK HERE TO SEE AN OUTLINE OF THE PROGRAM  

TRAINING SCHEDULE 

DAY 1WORKOUT A (HV) + MET-CON B              

DAY 2REST OR OTHER ACTIVITY (EXAMPLE: WRESTLING DRILLS + LIVE SPARRING)                                                               

DAY 3: WORKOUT C                                                      

DAY 4REST OR OTHER ACTIVITY (EXAMPLE: MOBILITY DRILLS)                                                                     

DAY 5WORKOUT B (MED) + MET-CON A            

DAY 6REST OR OTHER ACTIVITY (EXAMPLE: GRAPPLING DRILLS + LIVE SPARRING)                                                                     

DAY 7WORKOUT B (HV) + MET-CON B               

DAY 8REST OR OTHER ACTIVITY (EXAMPLE: MOBILITY DRILLS)                                                               

DAY 9WORKOUT C                                               

DAY 10REST OR OTHER ACTIVITY (EXAMPLE: WRESTLING DRILLS + LIVE SPARRING)                                                        

DAY 11WORKOUT A (HV) + MET-CON A

DAY 12REST OR OTHER ACTIVITY (EXAMPLE: MOBILITY DRILLS )

DAY 13WORKOUT B (MED) + MET-CON A

DAY 14REST OR OTHER ACTIVITY (EXAMPLE: GRAPPLING DRILLS + LIVE SPARRING)

DAY 15WORKOUT C 

DAY 16REST OR OTHER ACTIVITY (EXAMPLE: MOBILITY DRILLS)

DAY 17:  WORKOUT A (MED) + MET-CON B

DAY 18REST OR OTHER ACTIVITY (EXAMPLE: WRESTLING DRILLS + LIVE SPARRING)

DAY 19WORKOUT B (HV) + MET-CON A

DAY 20:  REST OR OTHER ACTIVITY (EXAMPLE: MOBILITY DRILLS)

DAY 21: WORKOUT C.

  • MEDIUM (MED) DAYS: 70% OF 1 RM @ 5 X 5

  • HEAVY (HV) DAYS : 85% OF 1 RM @ 5 X 5

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