How To Train During Quarantine//At Home//At The Gym
Channel: TheFightingTherapist
Date: 11/05/2020

While some of you may have a program that last a couple of weeks, or you are grabbing programs off the internet because you do not know what workout to do. I have made this video to allow all of you no matter what type of athlete you are to design your own workout plan during the next couple of weeks all the way up to a full year..

Key points: 
-Macrocycle: a year block of workouts 
-Mesocycle: Periods of 4-12 week blocks 
-Microcycle: 1 week periods 
-Building a foundation (conditioning, hypertrophy, strength, power, speed)
-Core Exercises: https://www.youtube.com/watch?v=oUMzTx5fSWw&t=187s
-Ab exercises: https://www.youtube.com/watch?v=ClgaY186iB8
-Volume & intensity: https://www.youtube.com/watch?v=Sz2s7YghVTk
WEEK PLAM
Upper Push, Upper Pull, Lower Push, Lower Pull, Isolation/accessory lifts 

Monday
Morning LISS training 
Evening 8-10 reps 4 sets

Tuesday 
Morning 
Flexibility stretching + Foam Rolling and deep tissue work Lower body
Evening 
HIIT (sprints, biking, rowing, swimming, burpees) 
25secs on 35 sec off 

Wednesday 
Morning LISS 
Evening 15 reps 4 sets

Thursday
Morning
Moderate Cardio (running, biking, swimming)
Evening 
Flexibility stretching + Foam rolling and deep tissue work Upper body

Friday 
Morning LISS
Evening 25-30 reps 4 sets 

Saturday 
Long LISS (hiking, long walk, play some soccer, throw a ball) 
Foam Rolling + Deep Tissue Work Lower body

Sunday
Morning 
LISS followed by
Trying some cold shower, 
contrast bath: 
https://www.youtube.com/watch?v=TmwYx5jRVOY&list=PL-MDVSaIBwuqoXVTrHlOH1AQq-x5YfL9k or sauna which is then followed by cold soak. Then finish with
Upper body deep tissue release and stretching

-Stay at maintenance or a very small deficit 
-0.05% to 0.1% of weight loss per week if you are going to lose weight
-3 weeks of cutting followed by 2 week of maintenance rinse and repeat. 

I hope you guys enjoyed this one! I didnt provide exercises because it will depend on what you have disposable with you. Stick to exercises that will provide you will the stimulus to hit this rep ranges. 

I will be coming out with a full guided and explained 5 week program by the end of the month.

Besides that if yo guys got any questions, let me know and I will gladly help. 

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Who Am I?
I am a MMA/Boxing Athlete 
I am also a Graduated Student of Heath Kinesiology & Applied Physiology with a specialty in Athletic Therapy. 
I live in Montreal Quebec Canada.
My goal is to provide info for all Combat Sport athletes, and training junkies out there. When I was a kid growing up and didn't have access to all the information I know now. My go to knowledge was wtv the UFC fighters and google told me. From training mythologies, nutrition, pre-hab/rehab and weight cutting. I got some good tips and some really bad ones. Yet now with everything I know and have studied I want to provide this info so others out there that are in the situation that I grew up in. Have a place to get the real info. 
As well this is my journey to becoming a pro MMA &/or Boxing Athlete! Hope you enjoy everything that is to come!!