BIG CAT TRAINING PROGRAM
8 WEEKS, 3 DAYS PER WEEK
SKILL LEVEL:INTERMEDIATE/ADVANCED
WEEKS 1-3
WORKOUT A
CORE - Screwdriver - 3x8 each side
EXPLOSIVE - Pounce Squat Press - 5x5
PAIR 1A
UPPER BODY - Step Back Press - 4x8 each side
PAIR 1B
LOWER BODY - Coiled Reverse Lunge - 4x8 each side
Pushups - 3xAMRAP
WORKOUT B
CORE - Overhead Situp - 3x8
EXPLOSIVE - Split Switch Screwdriver - 5x5 each side
PAIR 1A
UPPER BODY - Kneeling 1-Arm Press - 4x8 each side
PAIR 1B
LOWER BODY - Sissy Squat - 4x8
Walking Lunges - 100 yards
WORKOUT C
CORE - Kneeling 1/2 Screwdriver - 3x8 each side
EXPLOSIVE - Pounce Squat Jump - 5x5
PAIR 1A
UPPER BODY - Split Upright Row - 4x8 each side
PAIR 1B
LOWER BODY - Bent Knee Calves - 4x20
Pullups/Inverted Row - 3xAMRAP
WEEKS 4, 5
WORKOUT A
CORE - Squat Position Screwdriver - 3x8 each side
EXPLOSIVE - Split Jerk - 6x3 each side
PAIR 1A
UPPER BODY - Kneeling Overhead Press - 4x8
PAIR 1B
LOWER BODY - Alt Step-Back Lunge - 4x8 each side
Pushups - 4xAMRAP
WORKOUT B
CORE - Coiled Overhead Sit-up - 3x6 each side
EXPLOSIVE - Split Cleans - 6x3 each side
PAIR 1A
UPPER BODY - Kneeling 1-Arm Push Press - 4x8 each side
PAIR 1B
LOWER BODY - Screwdriver Pounce Squat - 4x8 total
Walking Lunge - 150 yards
WORKOUT C
CORE - Squat Position Archer Pulldown - 3x8 each side
EXPLOSIVE - Pivot Clean and Jerk - 6x3 each side
PAIR 1A
UPPER BODY - Step Press - 4x8 each side
PAIR 1B
LOWER BODY - Squat Position Calves - 4x20
Pullups/Inverted Row - 4xAMRAP
WEEKS 6-8
WORKOUT A
CORE - Split 1/2 Screwdriver - 3x8 each side
EXPLOSIVE - Split Clean and Jerk - 6x3 each side
PAIR 1A
UPPER BODY - Kneeling Push Press - 5x8
PAIR 1B
LOWER BODY - Alt. Archer Lunge - 4x8 each side
WORKOUT B
CORE - Screwdriver Bicycle - 3x8 each side
EXPLOSIVE - Kneeling Pop-Up - 6x5
PAIR 1A
UPPER BODY - Squat Position 1-Arm Press - 4x8 each
PAIR 1B
LOWER BODY - Screwdriver Sissy Squat - 4x8 total
WORKOUT C
CORE - Squat Position Archer Lunge - 3x6 each side
EXPLOSIVE - Split Snatch - 6x3 each side
PAIR 1A
UPPER BODY - Step Back Press - 4x8 each side
PAIR 1B
LOWER BODY - Overhead Coiled Lunge - 4x8 each side