{"id":4186,"date":"2016-04-04T11:59:40","date_gmt":"2016-04-04T11:59:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=4186"},"modified":"2016-04-04T20:16:29","modified_gmt":"2016-04-04T20:16:29","slug":"beginner-functional-training-programme","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/04\/beginner-functional-training-programme\/","title":{"rendered":"Beginner Functional Training Programme"},"content":{"rendered":"<p>or &#8216;program&#8217; if you&#8217;re American&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">Day 1<\/span><\/strong><br \/>\n<strong>Tabata Interval<\/strong> &#8211; Dumbbell Squats (or bodyweight squats)<br \/>\nTry and do jumping squats for the last 5 reps<\/p>\n<p><strong>Bench Press \/ Push Ups<\/strong> &#8211; 2 sets of 8-12 reps<br \/>\n<strong>Bench Press \/ Push Ups<\/strong> &#8211; 2 sets of explosive bench press, but with 40% of the weight used in the previous 2 sets.<\/p>\n<p><strong>Stability Ball Hip Extension and Leg Curl<\/strong> &#8211; 2 set of 15 reps<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sTpmLJVChNc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=20&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Stability Ball Pike (or Knee-raises) &#8211; 2 sets of 15 to 20 reps<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/img7JOp1d9M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n<\/strong><\/p>\n<p><strong>Medicine Ball Wood Chops &#8211; 2 sets of 20 reps (10 on each side)<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/lfPykn1jvrE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>MultiDirectional Lunges<br \/>\n<\/strong>2 sets of 12 reps (6 on each leg)<\/p>\n<p><strong>Split Squats or Leg Press<\/strong><br \/>\n2 sets of 12 repetitions with perfect technique &#8211; Do NOT hyper-extend the knee<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">Day 2<\/span><br \/>\nChin Ups (or lat pull down)<\/strong> &#8211; 2 sets of 10 reps<\/p>\n<p><strong>Medicine Ball Russian Twist<\/strong> &#8211; Perfect form with core engaged &#8211; 2 sets of 20 reps<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/V94UDjkJy5k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=52&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Stability Ball Plank to Press ups<\/strong> (have someone spot you so you don&#8217;t fall!) &#8211; 2 sets of 12 reps<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rQdVd9yoR50?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Tabata Interval on an Exercise Bike (or treadmill)<\/p>\n<p><strong>Stability Ball Crunches<\/strong> &#8211; 2 sets of max reps<\/p>\n<p><strong>Stability Ball Dorsal Raises \/ Back extensions<\/strong> (Do NOT hyper-extend the back or neck) &#8211; 2 sets of max reps<\/p>\n<p><strong>2 sets of 20 burpees &#8211; <\/strong>hold small 1kg or 2kg hand weights\u00a0for progressive intensity<\/p>\n<p>&nbsp;<\/p>\n<p>**I have not added plyometrics or Olympic Lifts as this is for a beginner &#8211; or someone who wishes to minimise the risk of injury for the sake of longevity.<br \/>\nSee <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/workout-system\/\">this page<\/a> on my site for a complete training and conditioning programme from beginner to advanced.<\/p>\n<p><span style=\"color:#ff0000;\"><strong>You can Download this programme as a Word Doc\u00a0 &#8211;\u00a0<a title=\"Functional Training Programme\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/functional-training-programme.docx\">Functional Training Programme<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>or &#8216;program&#8217; if you&#8217;re American&#8230; &nbsp; Day 1 Tabata Interval &#8211; Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups &#8211; 2 sets of 8-12 reps Bench Press \/ Push Ups &#8211; 2 sets of explosive bench press, but with 40% of the weight [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,1],"tags":[56231,480127099,27141418,360356],"class_list":["post-4186","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-conditioning","tag-fighter-training-program","tag-tennis-training-program","tag-training-program"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beginner Functional Training Programme - Fitness &amp; 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Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/","url_meta":{"origin":4186,"position":5},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/4186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=4186"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/4186\/revisions"}],"predecessor-version":[{"id":4222,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/4186\/revisions\/4222"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=4186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=4186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=4186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}