PHASE 1 STRENGTH AND MOBILITY

“The two six-week sections that make up this plan aren’t wildly different,” says creator of this plan Richard Tidmarsh, a strength and conditioning coach to elite-level UFC fighters. “That allows for progression and gives you benchmarks to improve on. You should be tracking your numbers – the number on the weights you lift, as well as the reps and times that you hit in blocks two and three of each workout.”

In weeks one to six you’ll learn to move efficiently as well as lift properly. Don’t be tempted to skip the bodyweight moves – they’re there for good reason.

“These are ‘buy-ins’ in the form of yoga and mobility moves before you start lifting the weights,”