Monday
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
Mobility (MO)
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
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.
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Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
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Goblet Reverse Lunges Alternated (16/12 kg) – 2 sets x 10 – 1′ rest bet
Double Dumbbell Swing Snatch (15/12 kg) – 2 sets x 10 – 1′ rest bet
[um_show_content roles=’admin,onair,top’]Goblet Sumo Squat (16/12 kg) – 2 sets x 10 – 1′ rest bet
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Strength & Strength Endurance (SE)
Back Squat – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
MAV 1 + back off, 5 set of single @ 75% of MAV 1. rest 2.30″ between set
MAV 5 = 5 reps, MAV 4 = 4 reps….
Start from your 60% of 1RM Back Squat and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 4 is 72Kg. Take 90% and perform the backoff.
Work Capacity (WC)
WC1: For Time
40 Wall Ball
30 Snatch 40/25Kg
20 Chest To Bar
10 Ring Dips
[/workout_short]
Insert ONLY your WC1 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
Tuesday
General Warmup (GW)
Bike
8′ start from 50/46 RPM then add 2 RPM every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
Mobility (MO)
Upper Body Mobility Routine N.2
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 N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
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Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: high press, medium press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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Half Kneeling Barbell Press Behind the Neck (30/20 kg) – 2 sets x 8 – 1′ rest bet
Rower Pike Ups – 2 sets x 10 – 1′ rest bet
[um_show_content roles=’admin,onair,top’]Bar Skin the Cat – 2 sets x 5 – 1′ rest bet
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Power & Power Endurance (PE)
For Time
From 00:00 to 03:00
21 Long Cycle 2 Kettlebells @24/16Kg
[percent value=”35″ of=”strict-handstand-push-ups” in=””]HSPU[/percent]
From 06:00 to 09:00
15 Long Cycle 2 Kettlebells @24/16Kg
[percent value=”70″ of=”strict-handstand-push-ups” in=””]HSPU[/percent]
From 12:00 to 15:00
9 Long Cycle 2 Kettlebells @24/16Kg
[percent value=”100″ of=”strict-handstand-push-ups” in=””]HSPU[/percent]
Strength & Strength Endurance (SE)
Bench Press – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”Bench-Press ” in=”kg”] [/percent], rest 3′
then
MAV 1 + back off, 5 set of single @ 75% of MAV 1. rest 2.30″ between set
MAV 5 = 5 reps, MAV 4 = 4 reps….
Start from your 60% of 1RM Back Squat and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 4 is 72Kg. Take 90% and perform the backoff.
Aerobic Capacity (AC)
Workout reserved for ON AIR athletes
[/um_show_content] [um_show_content roles=’admin,onair,top’]
Every 3 minutes for 30 minutes
50 double unders
Spent the remain time mixing some monostructural element like Ski, Row, Bike, Run
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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.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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
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Glutes & Hamstrings Activation – Part 3
5 to 10 Reps each legs
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
[/um_show_content]
Glutes & Hamstrings Activation – Part 4
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
[/um_show_content]
Glutes & Hamstrings Activation – Part 5
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
[/um_show_content]
Functional Strength(FS)
Rotational Dumbbell Rows (20/15 kg) – 10 + 10 reps – Move strictly to next exercise – no rest
Dumbbell Pullover (20/15 kg) – 12 reps – 2′ rest x 3 sets
Batwing Double Kettlebell (16/12 kg) – 12 reps – Move strictly to next exercise – no rest
Half Kneeling Landmine Press (35/25 kg) – 10 + 10 – 2′ rest x 3 sets
Lower Body Compound Sets:
2 Sets
12 + 12 Bulgarian Split Squat Barbell Back Rack (40/30 kg)
6 Double Dumbbell Romanian Deadlift (30kg/20kg)
6 + 6 Bulgarian Split Squat Barbell Back Rack (50/40 kg)
12 Double Dumbbell Romanian Deadlift (20/15 kg)
15 Banded Landmine Goblet Squat (35/25 kg)
3’rest bet
Bulgarian Split Squat Barbell Back Rack
Double Dumbbell Romanian Deadlift
Banded Landmine Goblet Squat
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
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
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Swim Session (AC)
Basic Schedule
Warmup
4 x 25 m – backstroke – 30″ rest bet
2′ rest
4 x 25 m – front crawl – 45″ rest bet
1’45 rest
3 x 25 m – kick – no swim board – 20″ rest bet
2’30 rest
4 x 50 m – front crawl – 40″ rest bet
Technique
4 x 25 m – pull buoy – only one arm switch every pool – 45″ rest bet
2′ rest
4 x 25 m – backstroke – pull buoy – 20″ rest bet
2′ rest
4 x 25 m – front crawl – pull buoy – 20″ rest bet
3′ rest – focused on Breathing
Speed Step – Front Crawl
4 x 100 m – moderate pace – perform > 5 m underwater after each turn – 2′ rest bet
2’30 rest
2 x 100 m – backstroke – using fins – moderate pace – 30″ rest bet
3′ rest
Cool down
100 m – swim board – crawl / backstroke – switch every 50 m – using fins – 1’10 rest bet[um_show_content roles=’admin,onair,top’]
Advanced schedule
Warmup
3 x 100 m – backstroke – 40″ rest bet
1′ rest
3 x 50 m – front crawl easy pace – 30″ rest bet
1′ rest
4 x 25 m – kick – no swim board – 30″ rest bet
1′ rest
2 x 50 m – front crawl – 30″ rest bet
Technique
3 x 100 m – pull buoy – front crawl / breaststroke – only arms – 1′ rest bet
2′ rest
2 x 25 m – backstroke “bet-legs board II” – 1′ rest bet
2′ rest – focused on breathing
Speed Step – Front Crawl
5 x 100 m – moderate pace – perform > 8 m underwater each pool – use fins – 2′ rest bet
4′ rest
2 x 75 m + 25 m – 1) backstroke only legs 2) underwater only kick – use fins – 2′ rest bet
3′ rest
3 x 100 m – using fins – moderate pace – perform > 10 m underwater each pool – 2′ rest bet
3’rest
Cool down
150 m – easy pace – crawl + backstroke – switch each pool – using fins
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Friday
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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
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
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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.
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Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
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barbell back rack cossack squat – 2 sets x 10 – 1′ rest bet
single kettlebell clean & press bottom up (12/8 kg) – 2 sets x 8 + 8 – 1′ rest bet
[um_show_content roles=’admin,onair,top’]Rotational Back Extension – 2 sets x 8 – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Clean & Jerk- any style
Ramping until reach [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent]
then
(1+1) x 8 sets @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′ b/s
For Time
From 00:00 to 03:00
21 Double Kettlebell Snatch, 2 Kettlebells @16/12Kg
[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
From 06:00 to 09:00
15 Double Kettlebell Snatch, 2 Kettlebells @16/12Kg
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
From 12:00 to 15:00
9 Double Kettlebell Snatch, 2 Kettlebells @16/12Kg
[percent value=’66’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
Strength & Strength Endurance (SE)
Deadlift – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”deadlift” in=”kg”] [/percent], rest 3′
then
MAV 1 + back off, 5 set of single @ 75% of MAV 1. rest 2.30″ between set
MAV 5 = 5 reps, MAV 4 = 4 reps….
Start from your 60% of 1RM Back Squat and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 4 is 72Kg. Take 90% and perform the backoff.
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
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
Activation (AT)
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
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Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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BPM Activation (AT)
12 cal Row
12 Banded Power Kettlebell Deadlift (24/16 kg)
12 Double Dumbbell Swing Clean & Press (15/12 kg)
12 cal Ski
Banded Power Kettlebell Deadlift
Double Dumbbell Swing Clean & Press
Aerobic Capacity (AC)
For Time – CAP TIME 60′
10.000mt ROW
every 3′
1st – 3 Thruster @ 80/50Kg
2nd – 3 Clean & Jerk @ 80/50Kg
3rd – 3 Snatch @ 80/50Kg
repeat the sequence
[/workout_short]
Insert ONLY your AC1 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