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Character Sunken Rock

Kae-Lyn Kim

The Enforcer

Fast, aggressive, and unpredictable. Kae-Lyn's program develops the explosive speed and aggressive conditioning of a fighter who ends things quickly.

9 Weeks 3 days/week Intermediate Speed & Agility
Train Like Kae-Lyn Kim
Kae-Lyn Kim
Kae-Lyn Kim Training Program

Training Progression

01
Intermediate 5 Weeks
Agility Training
02
Intermediate 4 Weeks
Speed Development
At A Glance

Weekly Schedule

MON
Day 1
Lower Body & Cardio
TUE
Rest
WED
Day 2
Full Body Strength
THU
Rest
FRI
Day 3
Plyometrics & Explosive
SAT
Rest
SUN
Rest
3 Training Days 30–40 Min / Session
Equipment
Bar or Rings Bodyweight Bodyweight or Dumbbell Box Jump Rope
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–5 Intermediate

Agility Training

View Phase Details

Establishing the base — controlled tempo, full recovery (target RIR 3).

3 Workouts In This Phase
Lower Body & Cardio
Monday · 35 min · 3 exercises
Squat
3 × 12 · 75s restRIR 3
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Jump Rope
Continuous
1 × 480s
Open Full Session
Full Body Strength
Wednesday · 35 min · 3 exercises
Push-Up
3 × 12 · 60s restRIR 3
Inverted Row
3 × 10 · 60s restRIR 3
Plank
3 × 40s · 45s rest
Open Full Session
Plyometrics & Explosive
Friday · 30 min · 3 exercises
Broad Jump
3 × 6 · 90s rest
Lateral Bound
3 × 6 each side · 75s rest
Mountain Climber
3 × 20 · 45s rest
Open Full Session
Phase 2 · Weeks 6–9 Intermediate

Speed Development

View Phase Details

Higher plyometric intensity, shorter rest. Target RIR 2.

3 Workouts In This Phase
Lower Body & Cardio
Monday · 40 min · 3 exercises
Squat
4 × 15 · 60s restRIR 2
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Jump Rope
Continuous
1 × 600s
Open Full Session
Full Body Strength
Wednesday · 40 min · 3 exercises
Push-Up
4 × 15 · 45s restRIR 2
Inverted Row
4 × 12 · 45s restRIR 2
Plank
4 × 55s · 30s rest
Open Full Session
Plyometrics & Explosive
Friday · 35 min · 3 exercises
Broad Jump
4 × 6 · 75s rest
Depth Jump
Advanced substitute once landing mechanics are solid
3 × 5 · 90s rest
Lateral Bound
4 × 6 each side · 60s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Lower Body & Cardio, Full Body Strength, and Plyometrics & Explosive.

Physique Goal

Lean, fast, and explosive.

Performance Goal

Genuine sprint and change-of-direction speed built on a real bodyweight strength base.

How Progression Works

Bodyweight strength progresses by rep range and tempo. Plyometric work progresses by height/distance and density.

Training Philosophy

How Kae-Lyn Kim Trains

Kae-Lyn trains for real speed and explosiveness — bodyweight strength as the base, plyometrics to convert it into fast, reactive power. Three focused sessions, no wasted volume.