W.M.D - Strength & Conditioning for Kickboxing

This is the program I designed and ran for the kickboxers in Wild Geese Fitness.
The WMD program written here in this manual is the culmination of nearly 20 years trial and error, reading, researching and applying.

On paper it looks simple, not a patch on the programs found in the popular
media, but there's a reason for that.

Simple works.

A fighter has limited time and energy.
They must prioritise their skills training, they must develop a range of
physical attributes, all of which will combine to make them more effective
in the ring.
Unless they train professionally, they don't have the time to hold down a
job, have a family, train in martial arts and also follow a convoluted
bodybuilding program based on body part splits and high tech gym usage.

This program takes approximately three hours per week, requires little
specialised equipment, even less when you read the alternatives section,
but will keep you punching harder for longer than you've ever done before.

This is your stepping stone on the path to becoming a Weapon of Mass Destruction!