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There are 3 major mechanisms to enhance muscle hypertrophy, Mechanical Load, Metabolic Stress, and Muscle Damage. In this program we aim to enhance these mechanisms with the approach of daily Undulation. This means each training session will be focused on a different volume and intensity level throughout the week to initiate greater growth responses. Your body will have to adapt accordingly meaning that there will be no risk of adaptive decay or the accomdation. This will lead to more frequent gains.
This is a PDF Template Download
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12 Week Boxing Strength and Conditioning Training Template by Coach Phil Daru
This progam is designed to fully prepare a fighter to peak for the night of the fight. A 12 week block periodization model with structured deloads to enhance the ability to progress each week while minimzing the risk of over training. In this program you will go in phases from joint integrity, muscle hypertrophy for building up metabablism (facilitating weight cut) and to create a solid body of “armor” to maintain throughout the camp. This will then potentiate into strength and then power giving you the best oppertunity to develop fight stopping knockout power. You will aslo be woking through aerobic demands that are specifically in a boxing match. These aerobic demands will also go into phasis giving you the best oppertunity to adapt to that given stimulus.
I have programmed for Danny Jacobs, Sadam Ali, and personally worked with Dyah Ali Davis, and Maureen Shae. This is the program that ive used with them an now im handing it to you!
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The first level to the General Fitness Program series. This program will enhance your ability to move functionally under load. improving your overall body composition, biomechanics, and aerobic endurance. This 12 week program will lead you into Level B and Level C programs that will optimize total body functional fitness.
This is a PDF Template Download
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The second stage of General Fitness Program deveolped to enhance overall fitness with the introduction to functional movement patterns. Each week will be a full body workout that aids in overall performance for everyday life activities. This program will help you gain solid muscle and strength while maximzing your ability to burn body fat.
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The final stage of the general fitness program, proceeding Level A, and Level B programs this is the most advanced version of the General Physical Preparedness program. In this program you are given more advanced techiques and exercises to help improve the bodied functinality and overall fitness. Utilzing functional training to enhance performance and injury prevention.
This is a PDF Template Download
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In every sport there requires a high level of power output, and if you do not have this attribute you will not maximize your potential as a successful athlete or team. In this book you will uncover the details needed to properly plan and organize an explosive power program. I have formulated a procedure that all of my athletes use to maximize their power output along with improving performance in all aspects of sport. I have worked with over 50 world champion MMA fighters, Olympic wrestlers, professional football and baseball players. All of the athletes I train use this approach and have seen great results. So if your ready to take your game to the next level or you want to teach your own athletes how to improve power output and dominate of the field, court, and ring then look no further.
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This program is designed to keep an athlete fully prepared throughout the year for competition. Using a format made popular by Louie Simmons (Westside Barbell) Ive structured the program to fit the needs of a combat sports athlete or anyone that wants to train like one. Each day of training will have a set modality (MAX EFFORT, DYNAMIC EFFORT) this will keep you explosive and strong so that you can stay ready for any situation.
What to expect:
- constantly varied training methods
- max effort lifts to enhance maximal strength
- dynamic effort to enhance speed strength
- band accomadated lifts to reduce joint sheering and sticking points
- eliminating the “Law of accomadation”
- training all bioenergetic demands of the sport
Why should you invest in this program??
for most fighters its a constant grind, training year round in skills work from bjj, wrestling, boxing, kickboxing, and strength conditioning. And most have to be ready to fight when ever they get a call. This program helps with managing over training due to the constant variation of methods and exercises it also allows you to work several energy demands throughout the training week simular to the skills training. Ive use this approach with several of my fighters and I can honestly say it has helped tremendously from a time effiency perspective and overall performance of the athletes physical capabilities.
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Coach Phil Daru’s 8 week program to aid in the physical preparations needed to enhance strength, speed, power, and endurance specifically for Muay Thai fights.
This program is a download PDF Template.
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This program is designed to help develop a base of strength and endurance out of competition. The focus is on building solid muscle and aerobic endurance with improvements in joint integrity and overall balance of the bodies movement patterns. This is a 6 week training cycle that will have you performing exercises in several different tempos. Every 2 weeks will be a different tempo aiding isometric strength, hypertrophy, and dynamic strength. Utilizing eccentrics, isometrics, and concentric tempos that will optimize performance leading into a fight camp.
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By Phil Daru and Tony Ricci
https://youtu.be/br_5xYscEv8 (FSP Podcast on Ebook Breakdown)
With this book, we are striving to share a set of systematic strategies that may help optimize a weight-cut. Not to mention, impart ideas on the process of refueling and rehydration. By using science, experience, and rationale decision-making, we will share strategies that can assist strength and conditioning coaches, skill coaches, nutritionists, as well as new weight-cut coaches, to maximize a fighter’s performance through camp, the weight-cut, walk up to the scale, and through the fight.
