THE FIGHT LIFELIBRARY
02
NO 01THE VEHICLE / KEPT AVAILABLE

The Elastic Engine — 2-Day Striker S&C Program

Two non-consecutive gym days a week: Day A for linear power and the posterior chain, Day B for rotational and lateral power. Explosive work goes first, every rep moves with max intent, and power is never trained to failure.

THEFIGHTLIFE
Focus
strength
Body area
full body
Level
intermediate
Equipment
plyo box, med ball, trap bar or barbell, pull-up bar, dip station, ab wheel, cable or band
Added
Sep 29, 2026
PRINTABLE
One-page cheat sheet

The whole program on a single page. Print it or save it to your phone for the gym.

DOWNLOAD PDF ↓DOWNLOAD PNG ↓

Rules

  • Explosive work first, while you’re fresh. Never train power to failure.
  • Move every rep with max intent, as fast as possible.
  • Low reps, full recovery between explosive sets.
  • 2 non-consecutive days a week, 48–72 h between hard explosive sessions.
  • Taper volume in the final 7–10 days before a fight.

The Week

  • Mon Muay Thai + Heavy A
  • Tue Muay Thai + Zone 2
  • Wed Muay Thai + Zone 2
  • Thu Muay Thai + Heavy B
  • Fri Muay Thai + Zone 2
  • Sat Muay Thai
  • Sun Movement standard only

Download the week map (PNG)

Day A — Linear power & posterior chain

  1. Primer: 90/90 breathing + hip & shoulder CARs — 3–4 min · set the canister
  2. Box jump (step down, reset each rep) — 4×3 · land soft, absorb
  3. Med-ball overhead slam — 4×4 · full-body extension → flexion power
  4. Trap-bar or conventional deadlift — 4×3 (heavy, fast off the floor) · braced, ground-up
  5. Push-press or landmine press — 3×5 · leg-driven overhead power
  6. Weighted pull-up — 5×3
  7. Ab-wheel rollout or hollow-body hold — 3×6–8 / 20–30 s · resist the spine extending
  8. Suitcase carry (heavy, one side) — 3×30 m/side · resist side-bend
  9. Med-ball rotational throw (side-on to wall) — 3×5/side · rear hip → opposite lat → release

Option: Reverse hyper (Westside), if you have access. Sub in for or add to the deadlift on lighter weeks.

Day B — Rotational & lateral power

  1. Primer: 90/90 breathing + 90/90 hip switches + open books — 3–4 min · prep rotation
  2. Broad jump (stick the landing) — 4×3 · deceleration control
  3. Lateral bound (skater) — 3×4/side · hip stability on landing
  4. Front squat or heavy goblet squat — 4×4 (braced, fast up) · vertical, pressurized torso
  5. Single-leg RDL — 3×6/side · lat ↔ opposite glute + balance
  6. Weighted dip — 5×3
  7. Pallof press (cable or band) — 3×8/side · resist rotation
  8. McGill Big 3: curl-up · side plank · bird dog — descending pyramid (e.g., 6/4/2 “reps,” ~10 s holds)
  9. Cable/band horizontal chop + lift — 3×6/side each · high-to-low and low-to-high

Daily (any day)

McGill Big 3 + mobility can run every day.

Programming principles: Stuart McGill; Maffiuletti et al., 2016.

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