Workout Routine

Strong AF for Contact/Combat Sports

by JustAnotherDoomer

Repeat days as often as possible without over training. Remember your main sport is your focus. If you have an off season repeat days more regularly while still avoiding over training. This program isnt specifically made to fit into a week but you can do so if you please.

1 training block is 3 rotations getting progressively heavier at lower reps. 80%TM 5x5, 85%TM 5x3, 90%TM 5x2. Deload after every block or 2, especially if you've had to reduce weight for the next block.

To start, test 1rm and get training max from that. For this generally 85-90% of your 1rm. If bar speed and form is good throughout block then next block add 2.5-5kg for Bench/Power Clean/Hang Power Clean and 5-10kg for Squat/Deadlift. You may find you progress very fast to start with and thats okay, you will quickly settle in...

If bar speed and form is poor/missing reps across block drop 5kg from lift for next block. Having an off day in your block is okay, having multiple isnt, finish your rotations best you can, deload and drop your weight. You will work past where you got stuck.

Accessory work is 2 sets, aim for 6-10 reps to absolute failure, drop set on the second set if you are feeling spicy. Take a slightly longer rest between sets to if needed to go hard. Record weight used and if <6 reps go a bit lighter next rotation, if >10 reps go a bit heavier next rotation. For core and calves aim for 10-15+ reps. I put the accessory excersises I enjoy into this, feel free to supplement your own as long as it targets the same general muscles/movement.

For a deload rotation choose one or two accessories of your choice and go to RPE 8.

Go hard and have fun!

Workouts

Day 1 Rotation 1

power clean

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

power clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec
5
80% TM
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

leg press

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

leg press

2 sets

romanian deadlift

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

romanian deadlift

2 sets

Calf raises/Core

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

Calf raises/Core

2 sets

Day 2 Rotation 1

Hang Power Clean

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hang Power Clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec
5
80% TM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

dip

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

dip

2 sets

Bicep/Tricep

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

Bicep/Tricep

2 sets

Core/Calf Raise

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

Core/Calf Raise

2 sets

Day 3 Rotation 1

power clean

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

power clean

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
120 sec
2
80% TM
5
120 sec
3
80% TM
5
120 sec
4
80% TM
5
120 sec
5
80% TM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

seated cable row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

face pull

2 sets

Bicep/Tricep

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

Bicep/Tricep

2 sets

Day 1 Rotation 2

power clean

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

power clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
120 sec
2
85% TM
3
120 sec
3
85% TM
3
120 sec
4
85% TM
3
120 sec
5
85% TM
3
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

romanian deadlift

2 sets

Leg extension/Leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

Leg extension/Leg curl

2 sets

Core/Calf Raise

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

Core/Calf Raise

2 sets

Day 2 Rotation 2

Hang Power Clean

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hang Power Clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
120 sec
2
85% TM
3
120 sec
3
85% TM
3
120 sec
4
85% TM
3
120 sec
5
85% TM
3
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

dip

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

dip

2 sets

Bicep/Tricep

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

Bicep/Tricep

2 sets

Core/calves

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

Core/calves

2 sets

Day 3 Rotation 2

power clean

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

power clean

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
120 sec
2
85% TM
3
120 sec
3
85% TM
3
120 sec
4
85% TM
3
120 sec
5
85% TM
3
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

seated cable row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

face pull

2 sets

Bicep/Tricep

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

Bicep/Tricep

2 sets

Day 1 Rotation 3

power clean

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
100 sec
2
90% TM
3
100 sec
3
90% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

power clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
2
120 sec
2
90% TM
2
120 sec
3
90% TM
2
120 sec
4
90% TM
2
120 sec
5
90% TM
2
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

leg press

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

leg press

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

romanian deadlift

2 sets

Leg extension/Leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec

Leg extension/Leg curl

1 sets

Core/Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
60 sec
2
@RPE10
15 +
amrap
60 sec

Core/Calf Raise

2 sets

Day 2 Rotation 3

Hang Power Clean

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
100 sec
2
90% TM
3
100 sec
3
90% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hang Power Clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
2
120 sec
2
90% TM
2
120 sec
3
90% TM
2
120 sec
4
90% TM
2
120 sec
5
90% TM
2
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

Chest press

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

Chest press

2 sets

Bicep/Tricep

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

Bicep/Tricep

2 sets

Core/calves

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

Core/calves

2 sets

Day 3 Rotation 3

power clean

Set
Intensity
Weight
Reps
Rest time
1
90% TM
3
100 sec
2
90% TM
3
100 sec
3
90% TM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

power clean

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
2
120 sec
2
90% TM
2
120 sec
3
90% TM
2
120 sec
4
90% TM
2
120 sec
5
90% TM
2
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

seated cable row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
60 sec
2
@RPE10
6 +
amrap
60 sec

face pull

2 sets

Bicep/Tricep

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

Bicep/Tricep

2 sets

Deload 1

power clean

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec

power clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec
4
60% TM
5
100 sec
5
60% TM
5
100 sec

squat

5 sets

Deload 2

power clean

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec

power clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec
4
60% TM
5
100 sec
5
60% TM
5
100 sec

bench press

5 sets

Deload 3

power clean

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec

power clean

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec
4
60% TM
5
100 sec
5
60% TM
5
100 sec

deadlift

5 sets