Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
For Quality:
100mt Row
10 GHD Sit Ups
150mt Row
8 GHD Sit Ups
200mt Row
6 GHD Sit Ups
250mt Row
4 GHD Sit Ups
300mt Row
2 GHD Sit Ups
Notes. Use only nasal breathing during rowing
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Functional Body Building (FB)
Pre-Pumping
2 exercises: 20 reps + 20 reps x 2 Sets, Rest 1′
Split RDL 2 DB (30/25 kg) – 12 reps – When you finish move directly to second exercise “No Rest”
Bulgarian Split squat BB Front rack (60/40 kg) – 12 reps – When you finish move directly to third exercise “No Rest”
Kang Squat (60/40 kg) – 12 reps – 1’30 rest x 4 sets – Restart from the first and follow the same flow
Aerobic Capacity (AC)
Row
4 sets x 200 m – Only Nose Breathing – 1′ rest bet (diaphragm Breathing rest time)
Row
5000 mt
Pace: alterning 2′ @ 5K pace and 30″ @2:10-2:15/2:20-2:25 @500mt until end of 5000mt
rest 1′
500mt x 4 rest 30″ b/s @ 5K pace
250mt x 4 rest 20″ b/s @2K pace
150mt x 4 rest 20″ b/s @1K pace
rest 1′
5000 mt
Pace. Constant pace
total mt. 8600
total mt. 13600
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
General Warmup (GW)
4 Rounds Not For Time:
20 Jumpin’ Jacks
10 Medball Clean 9/6Kg
5 Bar Row (or let me up)
Activation (AT)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Kettlebell Ballistic Row (16/12 kg) – 2 sets x 12 – 1′ rest bet
KB Rack Lunge to Half Kneeling KB Press (16/12 kg) – 2 sets x 6+6 – 1′ rest bet
Power & Power Endurance (PE)
[workout_short title=’TUE_PE1′ result_type=’reps’]
PE1: Snatch – 40′ AMRAP
Rules
- Start from 40/30Kg
- Every 5 reps, men add 5 kg and women add 3 kg
- Reps could be done in any style (power or squat) but by single.
- If you fail a repetition, you must perform 5 Burpees over the bar (front)
- You can’t move your feet after catch. If you do a step forward after catch, rep doesn’t count (however no need perform burpees)
[/workout_short]
Work Capacity (WC)
[workout_short title=’TUE_WC1′ result_type=’reps’]
WC1:
Notes. Score is successfully rounds completed until fail.
[/workout_short]
Insert ONLY your WC1 score.
WC2:
[/workout_short]
Insert ONLY your WC2 score.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Skill Volume Accumulation
150 Single Under
40 Russian Swing 16/12Kg
20 Box Jump 70/60cm
Functional Body Building (FB)
Pre-Pumping
2 exercises: 20 reps + 20 reps x 2 Sets, Rest 1′
Tall Kneeling KB Push Press (Load Range 24/12 kg) – 12 reps – When you finish move directly to second exercise “No Rest”
GHD Row (Load Range 50/20 kg) – 12 reps – 1′ rest x 4 sets
Diamond Push ups – 12 reps – When you finish move directly to second exercise “No Rest”
2 Ktb Curl Squat Pos. (Load Range16/8 kg) – 12 reps – 1’30 rest x 4 sets – Restart from the first and follow the same flow
Pre-Pumping
2 exercises: 20 reps + 20 reps x 2 Sets, Rest 1′
Step up Double Ktb FR Alt. (Load Range 20/12 kg) – 12 reps – When you finish move directly to second exercise “No Rest”
Banded Landmine Goblet Squat (Load Range 60/20 kg) – 12 reps – 1’30 rest x 4 sets
Aerobic Capacity (AC)
Run
4 sets x 200 m – Only Nose Breathing – 1′ rest bet (diaphragm Breathing rest time)
Run
5K Run
Pace. alterning 800mt @ 5K pace followed by 200mt easy jog
rest 1′
400mt x4 rest 30″ b/s @5K pace
800mt x 3 @ 5K pace rest as easy 200mt Jog
rest 1′ then
1 Miles
total mt. 7000
total mt. 11.010
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Warmup Accessory (WA)
Breathing Work
20 cycles – Complete breathing – Focused especially in Clavicle Part
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Swim Session (AC)
Beginner Schedule
Warm up
4 x 25 m – front crawl – 30″ rest bet
Rest 2′
4 x 50 m – front crawl – 1′ rest bet
Rest 1’45”
6 x 50 m – kick swim board – 20″ rest
Work session
8 x 25 m – pull buoy front crawl – 20″ bet
rest 2′
8 x 25 m – pull buoy front crawl – 20″ rest bet
rest 2′
4 x 50 m + 50 m – 1) < 50″ 2) cool down – 1′ rest bet
rest 2′
4 x 50 m + 50 m – 1) < 1′ 2) < 50″ – 1’20” rest bet
rest 2′
6 x 25 m – kick swim board – backstroke – 30″ rest bet
rest 2′
4 x 25 m – kick swim board – crawl – 20″ rest bet
cool down
3 x 50 m + 50 m – kick swim board – 20″ rest bet
Advanced Schedule
Warm up
2 x 100 m – front crawl – 30″ rest bet
rest 1′
4 x 50 m – backstroke – 45″ rest bet
rest 1′
100 m – kick swim board – crawl
rest 1′
Work session
2 x 200 m – 50 m + 50 m + 50 m +50 m – front crawl – 1) < 40″ 2) cool down 3) < 45″ 4) cool down – rest 30″ bet
rest 2′
2 x 100 m + 100 m – front crawl – 1) <1’40” 2) cool down – 30″ rest bet
rest 1′
4 x 100 m – front crawl + breaststroke + front crawl + backstroke – push the first 25 m of each set and cool down the second one – rest 1:2
rest 1′
4 x 25 m – kick swim board – backstroke – 30″ rest bet
rest 1′
2 x 100 m – pull buoy – 30″ rest bet
rest 1′
4 x 25 m – apnea with fins – 1′ rest bet
cool down
250 m – kick swim board
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
For Quality:
0.1 mile Bike
10 GHD Sit Ups
0.2 miles Bike
8 GHD Sit Ups
0.3 miles Bike
6 GHD Sit Ups
0.4 miles Bike
4 GHD Sit Ups
0.5 miles Bike
2 GHD Sit Ups
Notes. Use only nasal breathing during biking
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Functional Body building (FB)
Pre-Pumping
3 exerises: 10 reps +15 reps +20 reps x 2 sets, R 1′
Alternating KB Z Press (20/16 kg) – 20 reps alt. – When you finish move directly to next exercise
Matador or PRL Dips (Try weighted ktb 16/12 kg) – 12 reps – When you finish move directly to next exercise
Floor Press 2 Ktb (24/16 kg) – 12 reps – 1’30 rest x 3 sets – Restart from the first and follow the same flow
Pre-Pumping
3 exerises: 10 reps +15 reps +20 reps x 2 sets, R 1′
2 Dumbbell Upright-Row (20/15 kg) – 12 reps – When you finish move directly to next exercise
Ski Erg (Stiff leg) or Row (Stiff leg) – 12 Cal – Video Min 1’55 – When you finish move directly to next exercise
Chin Ups Close Grip – 8/10 reps – 1’30 rest x 3 sets – Restart from the first and follow the same flow
Aerobic Power & Lactic Training (AP)
Assault Bike
4 sets x 200 m – Only Nose Breathing – 1′ rest bet (diaphragm Breathing rest time)
Bike
5 sets of
5’costant pace
1′ back spin easy
then 1′ rest
10 sets of
1′ progressively increment pace (not over 600 Watt)
30″ rest
then
15′ costant pace
total time: 30′
total time: 60′
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
Not For Time:
25 Cal Bike
25 Cal Row
25 No pushups Burpees
Mobility (MO)
Ankle Mobility – Part 3
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Ktb FR Rack Walking Lunge (16/12 kg) – 20 m x 2 sets – 1′ rest bet
KB Cross Body Carry (24/16 kg – 20/16 kg) – 20 m x 2 sets – 1′ rest bet
Power & Power Endurance (PE)
[workout_short title=’SAT_PE1′ result_type=’reps’]
PE1: Clean & Jerk- 40′ AMRAP
Rules:
- Start from 60/40 kg
- Every 5 reps, men add 5 kg and women add 3 kg
- Reps could be done in any style (power or squat) but by single.
- If you fail a repetition, you must perform 5 Burpees over the bar (front)
- You can’t move your feet after catch. If you do a step forward after catch, rep doesn’t count (however no need perform burpees)
Notes. Score is total repetition successfully lifted. Example: At the end of 40′, if you did 4 reps @105Kg your score will be “49”
[/workout_short]
Insert ONLY your PE1 score.
Work Capacity (WC)
For Time – Team of 2
2 Rounds each I go you go of:
20 Kettlebell Hang Snatch (Ballistic) 32/24Kg
20mt Overhead Carry Kettlebell right arm 32/24Kg
20 Kettlebell Hang Clean&Jerk 32/24Kg
20mt Overhead Carry Kettlebell left arm 32/24Kg
then
50 Front Burpees Box Jump Over 60/50cm
then
5 Rounds each I go you go of:
50 Double Unders
15 Toes To Bar
9 Bench Press 70/35Kg
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible