LEVEL 3 INTERMEDIATE PROGRAMS

PROGRAM 1

Level 3 program 1 will introduce you to building lean muscle. It is the first intermediate program and is designed for someone who:

Has completed all of the level 1 and 2 programs
Has been training regularly in a gym for approximately 9 - 12 months
Has a solid foundation in body weight, machines and free weights
Has completed levels 1 and 2 in boxing
Wants to build lean muscle

It is a 5 week plan consisting of 3 - 4 workouts per week. You will:

Learn the first scientific way to build muscle
Learn how to foam roll your muscles
Adapt your nutrition for muscle building
Learn the de - load principle

If you have one to one MMA coaching sessions, we will go over the third layer of boxing training including:

Heavy bag training
Intermediate footwork
Body punches
Boxing specific kettle bell exercises

PROGRAM 2

Level 3 program 2 will build on the first 5 weeks in this phase. It is designed for someone who:

Has completed level 3 program 1
Wants to continue building lean muscle
Has had 9 - 12 months of Muay Thai or kickboxing training

It is a 5 week plan consisting of 3 - 4 workouts per week. You will:

Learn the second scientific way of how to build muscle.

If you have one to one MMA coaching sessions, we will go over the third layer of Muay Thai training including:

Heavy bag training
Intermediate footwork
Muay Thai specific kettle bell exercises

PROGRAM 3

Level 3 program 3 is for someone who:

Has completed level 3 programs 1 and 2
Wants to go deeper with building athletic muscle
Has had 9 - 12 months of Jiu Jitsu fitness training

It is a 5 week plan consisting of 3 - 4 workouts per week. You will:

Learn the third scientific way of how to build muscle
Learn about how supplementation compliments your nutrition

If you have one to one MMA coaching sessions, you will be going deeper into your jiu jitsu foundation movements. This will include the first layer of:

Heavy bag grappling drills
Grappling specific kettle bell exercises

PROGRAM 4

The fourth and final program for level 3 is for someone who:

Has completed the first 3 training programs for level 3
Is looking at adding a little more lean muscle
Has 9 - 12 months of boxing, Muay Thai and grappling drills

It is a 5 week plan consisting of 3 - 4 workouts per week. You will:

Use all 3 scientific ways of building muscle

If you have one to one MMA coaching sessions, you will be learning how to:

Combine all of your level 3 boxing, Muay Thai and grappling skills
Do MMA specific kettle bell exercises

After completing level 3, you will have built enough aerobic and anaerobic lactic fitness and MMA skills to move on to the level 4 programs.