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

All exercises in the Big Cat Program can be found in the Exercise Library. We recommend adding weight conservatively and focusing on technique and bar speed. If you are having trouble/need more coaching, we recommend you sign up for the online follow-along class!