Workout Routine

Autoregulation for Contact/Combat Sports

by JustAnotherDoomer

Workouts

Lower A

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
1 +
amrap
90 sec
2
–
–
6 +
amrap
90 sec
3
–
–
6 +
amrap
90 sec

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg curl

2 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

straight leg deadlift

2 sets

Quads

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Quads

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

calf raise

3 sets

Upper A

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
90 sec
2
–
–
6 +
amrap
90 sec

bench press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

lat pulldown

2 sets

Chest Accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Chest Accessory

2 sets

Back accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Back accessory

2 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec

Core

2 sets

Lower B

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
6
–
–
2
100 sec
7
–
–
8 +
amrap
100 sec

squat

7 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg curl

2 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

front squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

romanian deadlift

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

calf raise

3 sets

Upper B

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Dips

2 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

lat pullover

2 sets

Shoulders

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Shoulders

2 sets

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Bicep Curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

triceps extension

3 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Core

2 sets