Fight Ready: Training by Wayne Gray in TrainHeroic

Ethos Performance Group

Combat Sports, Martial Arts, Jiu Jitsu, Wrestling, Strength & Conditioning

Coach

Wayne Gray

Fight Ready was crafted for combat sports athletes to take their strength, power, speed and endurance to the next level. Whether in the ring, on the mat, or in the cage, this training program will forge you into a stronger, more resilient athlete. Trust the process, unlock your potential and dominate your opponent.

Features
4 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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Increased Strength and Power

If you want real stopping power then you better be able to produce some serious force. This program is your ticket to building raw, explosive power.

Enhanced Work Capacity

Gone are the days of randomly doing work for the sake of it. You'll build a more efficient engine and bigger gas tank with structured conditioning designed to complement your existing routine.

Build a Bullet-Proof Physique

Build armor and resiliency in key areas through strategically applied hypertrophy work. This program will build lean muscle mass without sacrificing speed or power.

Features

Access to Coaches

Your coaches will be avaible weekly to answer questions and provide feedback.

Programming 4 days per week

You will receive fresh workouts weekly. This includes 3 primary sessions and 1-2 optional "flex" days for extra conditioning or plyo/sprint work.

Exercise Video Guidance

Instructional videos to guide your sessions and make exercise execution easy.

Expert Coaching

Professional coaching in the palm of your hand. Remove the guesswork from your training.

Delivered through TrainHeroic

Gone are the days of dealing with a lifeless pdf template. Keep track of all your training in one simple easy to use software.

Equipment

Recommended

Required:Barbells // Plates // Dumbells // Squat Rack // Adjustable Bench // Plyo Boxes // Resistance BandsRecommended: Access to a fully equipped performance facility.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2024-09-23

Prep

Upper + Lower Prep 1

- Band Lateral Walk 2x10 each - Band Squat 2x10 - Banded Face Pull + Y-Press 2x8-10 - Hindu Push-Up 2x6-8 - MB Switch Slam 2x5 each

Trap Bar Jump

3 x 5

Seated Box Jump

3 x 3

Back Squat

3 x 6

B-Stance RDL

3 x 8

1 1/4 Close Grip Bench Press

3 x 5

Band Assisted Clap Push Up

3 x 6

Z-Press

2 x 6

Bulgarian Split Squat Isometric

@ 0:12

Lying Hamstring Curl

2 x 12

Garhammer Raise

Tuesday

2024-09-24

Wednesday

2024-9-25

Prep

Upper+Lower Prep 2

Neutral Grip Push up 2x8-10 (on dumbbells) Ring Y-T-W 2x3 each Foam Roller Hamstring ISO 2x6-10 seconds each Split Squat KB Drop Catch 2x10 each

KB Pendulum Swing

2 x 20

Med Ball Slam to Side Toss

2 x 6

Seated Broad Jump

4 x 3

Trap Bar Deadlift

3 x 5

Neutral Grip Chin up

3 x 5

DB Bulgarian Split Squat

3 x 8

Barbell Pedlay Row

3 x 6

Kelso Shrugs

3 x 12

Airdyne

8 x 0:10

Thursday

2024-09-26

Friday

2024-9-27

Prep

Lower+Upper Prep 3

- Band Squat 2x10 - Hamstring Curl 2x10 - T-Push up 2x5 each - Ring Row 2x8 (1 second hold at the top) - MB Alterning Lunge Jump 2x5 each

Med Ball Single Arm Chest Pass

2 x 8

Med Ball Overhead Toss

2 x 10

Bear Hug Isometric

2 x 0:08

Split Stance Anderson Squat

3 x 5

Seated Box Jump

3 x 2

Landmine Split Jerk

3 x 6

Med Ball Scoop Toss

3 x 5

Sled Power Row

3 x 10

4-Way Dead-Bug

3 x 15

Split Stance Cable Chop

3 x 12

Saturday

2024-09-28

Saturday

2024-09-28

4-Way/ Manual Neck

2 x 12

Banded Neck Rotations

2 x 20

Plate Neck Flexions

2 x 20

Bulgarian Split Squat

3 x 10

Russian KB Swing

3 x 15

Sandbag Carry

3 x 50

Bear Crawl

3 x 25

Saturday

2024-09-28

Airdyne

2 x 4:00

Saturday

2024-09-28

Sledgehammer Rotations

2 x 20

Band Hammer Curl

2 x 25

Band Tricep Pushdown

2 x 25

DB Scotts Curl

3 x 10

Cable Close Grip Tricep Pushdown

3 x 12

DB Wrist Curl

3 x 20

Coach

More from Ethos Performance Group

Wayne Gray

DOMINATE THE FIGHT FORGE YOUR FUTURE

Elevate your performance to new heights with a program designed to give combat sports athletes a competitive edge.

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FAQs

Why should I trust you?

This program is designed by a strength and conditioning coach with a decades worth of experience preparing athletes at the highest level and training on the mats. This program combines the knowledge I have accrued over the years into one concise program.

Who is this program for?

This program is designed for everyone from the professional fighter to the hobbyist looking to dominate the mats at their gym. If you are dedicated to your craft and are looking to improve your performance and help prevent injury then this program is for you.

How much time do I need per day to train?

The main training days of this program are designed to be done in 1-1.5 hours per day max. The goal here is to cut out the necessary fluff and focus on what matters.

Will I be able to do this at my gym?

This program is designed to be performed at most modern day commercial gyms, however some creativity or substitutions may be necessary. Access to a full equipped performance facility or garage gym is ideal but not necessary.

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Fight Ready