WKF “STRENGTH & CONDITIONING” FITNESS PROGRAM for Elite Fighters and Athletes
wkf-strength-&-conditioning-fitness-program-for-elite-fighters-and-athletes
June 8, 2017
WKF (WORLD KICKBOXING FEDERATION
FITNESS PROGRAM FOR ELITE FIGHTERS
DAILY STRETCHING PROGRAM (7 Days a Week):
- It is important to stretch for 10mins before and after each training session
- Hold each stretch for 10 – 15 Secs
- Emphasize more stretching on the muscle groups worked on the day of training. E.g. Shoulders Day, stretch front, medial & rear Deltoids. If an injury hurts, seize that exercise & go to the next exercise! Don’t wait!
- “Increase” weight on each exercise every 2 weeks, as you will get stronger!
- Eat right, train right, rest right, sleep right, think right, do right!!! You’re a Winner!
DAY 1 & 4 FITNESS PROGRAM – MORNING SWIMMING SESSION:
50m SWIMMING POOL (Program) 
10 Laps (Fast Pace)
8 Laps (Fast Pace)
6 Laps (Fast Pace)
4 Laps (Fast Pace)
2 Laps (Fast Pace)
Gym Cycle 30mins
Gym Cross Trainer 30mins
AFTERNOON WEIGHTS SESSION (Increase Weight each set):
SHOULDERS:
Shoulder Bar-Bell Military Press 4 Sets x Kg (15,12,10,8 Reps)
Side Lateral Dumbbell Raises 4 Sets x Kg (15,12,10,8 Reps)
Rear Deltoid Dumbbell Raises 4 Sets x Kg (15,12,10,8 Reps)
TRICEPS:
Tricep Cable Pushdowns 4 Sets x Kg (15,12,10,8 Reps)
Bent over Dumbbell Kickbacks 4 Sets x Kg (15,12,10,8 Reps)
Bench Dips 4 Sets x Kg (15,12,10,8 Reps)
CALVES
Standing Calf Raises 4 Sets x Kg (15,12,10,8 Reps)
Seated Calf Raises 4 Sets x Kg (15,12,10,8 Reps)
DAY 2 & 5 FITNESS PROGRAM MORNING RUNNING SESSION:
SPRINTS (FARTLEK RUNNING TRAINING), running a straight line, flat cushion grass surface:
10 x 10m sprints (Jog back)
8 x 25m sprints (Jog Back)
6 x 50m sprints (Jog Back)
4 x 75m sprints (Walk back 50m recovery, then jog back)
2 x 100m sprints (Walk back 50m recovery, then jog back)
1 x 200m sprints (Walk back 50m recovery, then jog back)
AFTERNOON WEIGHTS PROGRAM: (Increase Weight each set):
CHEST
Flat Bench Barbell Press 4 Sets x Kg (15,12,10,8 Reps)
Incline Dumbbell Bench Press 4 Sets x Kg (15,12,10,8 Reps)
Slight Incline Dumbbell Fly’s 4 Sets x Kg (15,12,10,8 Reps)
QUADS (Legs)
Leg Press (45 Degree Angle) 4 Sets x Kg (15,12,10,8 Reps)
Hack Squats 4 Sets x Kg (15,12,10,8 Reps)
Leg Extension (Seated) 4 Sets x Kg (15,12,10,8 Reps)
HAMSTRINGS (Legs)
Seated Hamstring Curl 4 Sets x Kg (15,12,10,8 Reps)
Lying Leg Curl 4 Sets x Kg (15,12,10,8 Reps)
Standing Lunges (Barbell) 4 Sets x Kg (15,12,10,8 Reps)
DAY 3 & 6: SPRINTS (MORNING) SESSION:
Skipping 4 Sets x 3 Minutes (Singles & Double Time)
“L” Sprints around a Soccer or Rugby Football Field
(Sprint One “L”, then walk One “L”, then Sprint next “L”, then repeat 7 times total)
AFTERNOON WEIGHTS PROGRAM: (Increase Weight each set):
BACK:
Lateral Cable Front Pulldowns (Wide Grip) 4 Sets x Kg (15,12,10,8 Reps)
Close Grip Cable Pulldowns 4 Sets x Kg (15,12,10,8 Reps)
Seated Cable Row 4 Sets x Kg (15,12,10,8 Reps)
Hyperextensions 4 Sets x Kg (15,12,10,8 Reps)
BICEPS (Arms):
Bicep Preacher Bench Bar Curl (Wide Grip) 4 Sets x Kg (15,12,10,8 Reps)
Seated Dumbbell Bicep Curl 4 Sets x Kg (15,12,10,8 Reps)
Standing Concentration Dumbbell Curl 4 Sets x Kg (15,12,10,8 Reps)
ABDOMINALS (Stomach):
Crunches 4 Sets x 50 Reps
Lying Leg Raises 4 Sets x 25 Reps
Alternate Knee Side Oblique Crunches 4 Sets x 25 Reps each Leg
Plank 4 Sets x 1 minute (1 Min rest between sets)
