Ruckus Athletics: Weight Lifting Program 2.1

Program 2.1 is a 6-week strength program designed for more experienced lifters, incorporating barbell lifts working with your 1 max reps. The program is structured with alternating weeks:

• Weeks 1, 3, 5 follow the same Day 1 and Day 2 circuit-based structure.
• Weeks 2, 4, 6 introduce new Day 1 and Day 2 circuit-based structure for variety and progression.

This program builds functional strength, endurance, and explosive power to compliment your Muay Thai training.