THE Goff refuses to do things by halves. It’s just the way he is. Go hard or go home, no stone unturned. That is why he has created the best full body workout routine around and a brutal one that covers all the major muscle groups, helping enhance the key S&C qualities, including speed, strength and power. This can be used between training camps and at any time in training until two weeks before a fight. It should be completed at least twice a week and packs all the fundamentals of an S&C programme into one session. There is even a hardcore Tabata exercise at the end. Tabata forces the athlete to work for twice as long as their rest time, enabling you to work harder with less recovery.
NB: Super-sets are when you complete all the reps of two separate exercises before resting. A tri-set is when you complete all the reps of three exercises before resting. A circuit is when you do the listed exercises in order until the allotted rep time has elapsed before resting. For the first circuit, the load used should be around 60-70 per cent of bodyweight.
FOLLOW THE GOFF: @cameron_gfgb (Twitter/Instagram) and get all his workouts here