Phase 1: Workout A

Workout A
You’ll do this workout 8 times. You alternate between this and workout B.

Warmup
- I’m currently going with 15 minutes on a treadmill. Uaually at 6mph for most of the time, kicking up to 7 for some of it. Not too intense but I breathe through my nose the whole time. When boxing or grappling you usually have a mouthpiece in so I picture that. It makes it a little more fun too, a little harder and feels like a lung workout. All the rounds I’ve spent boxing I’ve never once been hit so hard I wanted to stop. The hitting is never what hurts the most, it’s the inside pain. It takes a crazy level of in-shapedness to be good at it, a high level of relaxing and staying calm while exerting effort. I try and think of this while jogging and nose-breathing. I pick a spot off in the distance, focus on it, relax my concentration and let it go. You want to quit, but you have to push through it. So it’s not that tough but I like to bring these thoughts into workouts when I can so I jog and breathe through the nose and think of them.

Squat
- I have destroyed my lower back before. Years of rehab and months of pain. So I take this slow and light and I use the squat machine which sort of acts as a guide on the way down and up. Seriously I started just with the bar. I focus on pushing my ass straight back on the way down, and pushing through the heels I focus on my thighs exerting the force and my hips moving horizontally straight forward on the way up.
One minute rest between sets.
Workout 1) 2 sets 15 reps (first time you do this workout. workout 2 second time you do this workout, etc.)
Workout 2) 2 sets 15 reps
Workout 3) 2 sets 12 reps
Workout 4) 2 sets 12 reps
Workout 5) 3 sets 10 reps
Workout 6) 3 sets 10 reps
Workout 7) 3 sets 8 reps
Workout 8) 3 sets 8 reps

- Push-up
- Seated Row
Alternating sets. Do one set of push-ups, wait a minute, one set of seated rows, wait a minute, one set of push-ups, wait, etc … push-ups, easy enough no explanation needed. Seated rows, think of climbing, start the movement from your back, pulling your shoulder blades together. Keep your shoulders down, stay centered and focused on the back.
Workout 1) 2 sets 15 reps
Workout 2) 2 sets 15 reps
Workout 3) 2 sets 12 reps
Workout 4) 2 sets 12 reps
Workout 5) 3 sets 10 reps
Workout 6) 3 sets 10 reps
Workout 7) 3 sets 8 reps
Workout 8) 3 sets 8 reps

- Step Up
- Prone Jackknife
Alternating sets. One of step ups, one of jack-knifes, etc etc. One minute rest between sets. The step up, just holding some weights, 15 lb dumbbells or whatever, and stepping up onto a coffee table height ledge or something then back down. If a set says 10, then that set is 10 up on righty followed by 10 up on lefty doing all of one leg first then all the other leg. Think Mount Olympus. Up, up, up. But carrying something. You have tree-trunk thighs this will be no problem for you.

Prone Jackknife:

Workout 1) 2 sets 15 reps
Workout 2) 2 sets 15 reps
Workout 3) 2 sets 12 reps
Workout 4) 2 sets 12 reps
Workout 5) 3 sets 10 reps
Workout 6) 3 sets 10 reps
Workout 7) 3 sets 8 reps
Workout 8) 3 sets 8 reps