Athlete Engine · 4 weeks
Athlete Combat Engine: 4 Weeks
A broad non-contact conditioning plan for coordination, strength, and a repeatable engine.
Preview the full scheduleGoalPractice non-contact footwork, strength endurance, and recovery
LevelAll levels
Frequency4 days / week
Sessions16
PROGRAM SETUP
Equipment and emphasis
Bodyweight · Dumbbells · Resistance band · Optional bike
SportsNon ContactFootworkFour Days
PRIVATE CALENDAR
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Every planned session
- Week 1 · Day 1Athlete Combat: FootworkDay 1 · 30–45 min · 6 exercisesPREVIEW
- Week 1 · Day 2Athlete Combat: StrengthDay 3 · 30–45 min · 6 exercisesPREVIEW
- Week 1 · Day 3Athlete Combat: EngineDay 5 · 30–45 min · 6 exercisesPREVIEW
- Week 1 · Day 4Athlete Combat: ResetDay 7 · 30–45 min · 6 exercisesPREVIEW
- Week 2 · Day 1Athlete Combat: FootworkDay 8 · 30–45 min · 6 exercisesPREVIEW
- Week 2 · Day 2Athlete Combat: StrengthDay 10 · 30–45 min · 6 exercisesPREVIEW
- Week 2 · Day 3Athlete Combat: EngineDay 12 · 30–45 min · 6 exercisesPREVIEW
- Week 2 · Day 4Athlete Combat: ResetDay 14 · 30–45 min · 6 exercisesPREVIEW
- Week 3 · Day 1Athlete Combat: FootworkDay 15 · 30–45 min · 6 exercisesPREVIEW
- Week 3 · Day 2Athlete Combat: StrengthDay 17 · 30–45 min · 6 exercisesPREVIEW
- Week 3 · Day 3Athlete Combat: EngineDay 19 · 30–45 min · 6 exercisesPREVIEW
- Week 3 · Day 4Athlete Combat: ResetDay 21 · 30–45 min · 6 exercisesPREVIEW
- Week 4 · Day 1Athlete Combat: FootworkDay 22 · 30–45 min · 6 exercisesPREVIEW
- Week 4 · Day 2Athlete Combat: StrengthDay 24 · 30–45 min · 6 exercisesPREVIEW
- Week 4 · Day 3Athlete Combat: EngineDay 26 · 30–45 min · 6 exercisesPREVIEW
- Week 4 · Day 4Athlete Combat: ResetDay 28 · 30–45 min · 6 exercisesPREVIEW