BACK-SJ | The Comeback — 5-Round Fight Camp

RD · 00

The Fighter

189cm

Reach / Height

92kg

Walk-in Weight

Cover RB / LB

6/wk

Training Days

5/3/1

2 Barbell Days

Bad Wheel (Ankle)

THE MISSION: Physical dominance — peak force production + an explosive first step, a bomb-proof left ankle, and match-fitness. Trim toward a sharper, faster ~90 kg.

Squat

87.5kg

Training Max

Bench

67.5kg

Training Max

Deadlift

115kg

Training Max

OH Press

42.5kg

Training Max

All gym % are of your Training Max (≈85–90% of an honest 1RM), not your true max. Coming off a lazy half-season, treat Week-1 top sets as a re-test. Calibrate on the Week-1 85%×5+: 5–8 reps = TM right · 10+ = bump once (SQ/DL +5, BP/OHP +2.5) · grindy <5 = drop ~5–10%. Watch squat & bench most.

RD · 01

The Card

W1 re-entry → W2–3 build → W4 peak → W5 taper → W6 fight week. Ring the bell to scout each round. Warm-up (RAMP) + ankle block are assumed before every session. Sunday is rest in every round. Weights shown are working kilos.

RD · 02

The Montage

The shape of each day-type — the variable numbers live in the round card and the tables below. Sprints & jumps = max intent, full recovery, stop when quality drops. Never jump down from a box — step down. "+" on a top set = AMRAP (leave 1 in the tank). Bad day? Cut volume, don't skip.

MONSpeed & Explosive Starts+

RAMP + ankle block.
Acceleration starts — vary the position (standing, 3-point, falling, kneeling, prone, backpedal→sprint), 10–20 m. Full recovery (walk back + ~1–2 min).
Hill option (no-gear resisted sub): any incline/steps → 4–6 uphill starts of 15–20 m. No incline? Add 2–3 extra flat starts from the harder positions (kneeling/prone).
Jumps / plyos (all bodyweight) — see progression.
Upper power — plyo / clap push-ups (grass or hands on a bench).
Anti-rotation core 3 sets.

≈45–60 min · fresh legs = priority

TUEGym 1 — Squat + Bench (5/3/1)+

RAMP + ankle block.
Back Squat 5/3/1 → FSL 3–5×5.
Bench Press 5/3/1 → FSL 3–5×5.
Assistance: Bulgarian split squat / reverse lunge 3×8/leg · DB row or pull-ups 3–4×8–10 · standing calf raise 3×12 · core 3 sets.

≈60–75 min

WEDFootball (Team) / Fallback+

Team training: train normally — intent on duels, recovery sprints, headers.
Fallback (no ball): RAMP → COD / defensive footwork (backpedal→sprint, shuffles, cuts) 10–12 min → extensive tempo 8–12 × 60–100 m on grass at ~70–75% with walk/jog back → mobility + core 10 min. Keep it moderate — it sits between two gym days.

≈45–55 min

THUGym 2 — Deadlift + Press (5/3/1)+

RAMP + ankle block.
Deadlift (conventional) 5/3/1 → FSL 3×3–5 (lower back-off volume than squat — manage fatigue).
Overhead Press 5/3/1 → FSL 5×5.
Assistance: single-leg RDL or step-up 3×8/leg · chin-ups / lat pulldown 3–4×8 · soleus calf raise 3×15 · tibialis raise 3×15 · anti-extension core 3 sets.

≈60–75 min

FRISpeed-Endurance / COD / Conditioning+

RAMP + ankle block.
COD / defensive footwork — backpedal→sprint, lateral shuffle, cuts, 5-10-5 / T-drill.
Repeated Sprint Ability — 30–40 m reps, short rest.
(Early weeks) easy jog / grass tempo finisher for the aerobic base.

≈45–60 min

SATPick ONE — Ball Skills or Aerobic+

Option A — Ball skills (solo, needs a ball; wall helps):

Juggling / first touch 8–10 min · wall passing both feet 10–15 min · dribble through markers 10 min · driven passes + retrieve 8–10 min · jockeying / clearances vs wall 8 min · finish 4–6 sprints onto a pushed ball.

Option B — Aerobic (low CNS, rebuild/recover):

Easy bike 30–45 min (RPE 5–6), or continuous easy run 25–35 min on grass, or fartlek 25 min (1 min brisk / 2 min easy).

Big run Friday → take A · light Friday → B · rebuilding (W1–2) → lean B · sharpening (W4–5) → lean A, short

SUNRest — Sleep Is The Session+

Optional easy walk + mobility. Sleep 7.5–9 h. Hydrate (dry San Juan air).

RD · 03

The Bad Wheel

Left / operated side = equal or +1 set; chase L↔R symmetry. The ankle sets the ceiling on jump/cut progression — not the calendar. ~6–8 min, gym days + as needed.

Ankle Armor

"It ain't about how hard you hit — it's how hard you can get hit."

Standing calf raise (straight knee) 3×12–15
Bent-knee / seated calf raise (soleus) 3×15
Eccentric heel drop off a step, slow lower 3×10
Tibialis raise 3×15–20
Single-leg balance → eyes closed → +small hop & stick 3×/leg
Knee-to-wall dorsiflexion 2×10/side · short-foot / towel scrunch 2×30 s

Red Corner Rules

Respect the wheel or it benches you.

Aches or puffs the next morning? Freeze plyo/COD volume until it settles.
Never jump down from a box/step — always step down.
Order of cuts when tired: Saturday → FSL sets → last sprints/jumps.
Last things you ever skip: warm-up + ankle block.

RD · 04

The Scorecard

5/3/1 loading as % of Training Max. "+" = AMRAP. FSL (First Set Last) = carry the Set-1 weight back for the listed back-off sets.

★ Main Card — % of Training Max

Week	Set 1	Set 2	Top Set	Supplemental (FSL)
W1 · 5s re-entry	65×5	75×5	85×5+	3×5 @65 (stay 2–3 shy)
W2 · 3s	70×3	80×3	90×3+	5×5 @70 (DL 3×5)
W3 · 5/3/1	75×5	85×3	95×1+	5×5 @75
W4 · Peak	75×5	85×3	95×1 → opt 100×1	2–3×3 @75
W5 · Taper	60×3	70×3	75×2 (no AMRAP)	1×5 @60 (or full deload)

RD · 05

Your Weights

The actual working kilos, round by round. Round to whatever plates you have — ±1.25 kg won't matter. OH Press is gentle to rebuild pain-free: stop the AMRAP before any shoulder pain; sub landmine or incline press if it flares.

🥊 Squat — TM 87.5 kg

Week	Set 1	Set 2	Top Set	FSL back-off
W1	57.5×5	65×5	75×5+	57.5 — 3×5
W2	62.5×3	70×3	80×3+	62.5 — 5×5
W3	65×5	75×3	82.5×1+	65 — 5×5
W4	65×5	75×3	82.5×1 (opt 87.5)	65 — 2–3×3
W5	52.5×3	62.5×3	65×2	52.5 — 1×5

🥊 Bench — TM 67.5 kg

Week	Set 1	Set 2	Top Set	FSL back-off
W1	45×5	50×5	57.5×5+	45 — 3×5
W2	47.5×3	55×3	60×3+	47.5 — 5×5
W3	50×5	57.5×3	65×1+	50 — 5×5
W4	50×5	57.5×3	65×1 (opt 67.5)	50 — 2–3×3
W5	40×3	47.5×3	50×2	40 — 1×5

🥊 Deadlift — TM 115 kg

Week	Set 1	Set 2	Top Set	FSL back-off
W1	75×5	87.5×5	97.5×5+	75 — 3×5
W2	80×3	92.5×3	102.5×3+	80 — 3×5
W3	87.5×5	97.5×3	110×1+	87.5 — 3×5
W4	87.5×5	97.5×3	110×1 (opt 115)	87.5 — 2–3×3
W5	70×3	80×3	87.5×2	70 — 1×5

🥊 OH Press — TM 42.5 kg

Week	Set 1	Set 2	Top Set	FSL back-off
W1	27.5×5	32.5×5	35×5+	27.5 — 3×5
W2	30×3	35×3	37.5×3+	30 — 5×5
W3	32.5×5	35×3	40×1+	32.5 — 5×5
W4	32.5×5	35×3	40×1 (opt 42.5)	32.5 — 2–3×3
W5	25×3	30×3	32.5×2	25 — 1×5

RD · 06

Footwork & Fire

Everything bodyweight / park. Hill option each Monday if you have an incline: 4–6 uphill starts 15–20 m (replaces a sled). No hill → extra flat starts from kneeling/prone.

⚡ MON — Acceleration & Jumps

Week	Accel Sprints	Jumps / Plyos (contacts)	Upper Power
W1	6 × 15 m	Bilateral, low: box/step jump (step down) 4×3 · pogo 3×10 · broad submax 4×3 (~35)	plyo push-up 3×5
W2	7 × 20 m	+Unilateral: SL step jump low 3×3/leg · line/low hurdle hops 3×5 · broad 4×3 · pogo (~50)	plyo push-up 3×6
W3	8 × 20–30 m	Peak: low depth jump off curb (20–30 cm) 4×3 · lateral bound 3×4/side · broad · reactive (~60–70)	plyo push-up 4×5
W4	6 × max + reactive starts; flying 10–20 m	Max-intent, low vol: depth jump 3×3 · max broad/vertical (~40)	plyo push-up 3×5 (max)
W5	4–5 × short max + varied starts	2–3×3 max, fully recovered (~15–20)	plyo push-up 2×3

🔥 FRI — COD / RSA / Conditioning

Week	COD	RSA	Aerobic Finisher
W1	technique pace (cuts, backpedal→sprint)	6 × 30 m / 30–40 s rest	easy jog 8–10 min
W2	moderate (5-10-5, cuts)	8 × 30 m / 30 s	grass tempo 6 × 100 m
W3	high intensity, defensive recovery runs	10 × 30–40 m / 25–30 s	short
W4	sharp, low volume	8 × 30 m / 30 s	—
W5	light, crisp	4–6 reps, full recovery	—

RD · 07

The Corner

Feeding The Engine

"You eat lightning, you crap thunder."

Protein ~1.8–2.2 g/kg → ~165–200 g/day, spread across meals.
From 92 kg, a small deficit (~10–15%) to sharpen toward ~90 kg while holding strength. Don't crash — you train 6×/week.
Put most carbs around training.
Creatine 5 g/day — cheap, well-evidenced for force production.
Sleep 7.5–9 h — the biggest recovery + body-comp lever. Hydrate.

Reading The Body

"Going in one more round when you don't think you can."

AMRAP top-set reps are your readiness gauge. Reps tank vs last week → under-recovered → ease Saturday or make Wednesday light.
Order of cuts when tired: Saturday → FSL sets → last sprints/jumps.
Prefer your old Mon-strength rhythm? Swap Mon↔Tue — but keep speed before strength so explosive work gets fresh legs.

HARD RULES: Sprints & jumps = max intent, full recovery, stop when quality drops · never jump down from a box, step down · "+" = AMRAP, leave 1 in the tank · bad day = cut volume, don't skip · last things you skip = warm-up + ankle block.

YO ADRIAN —
I DID IT.

Back-SJ · Pre-Season Fight Camp · Statics Console Inc.

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