Alternative
8 Dicembre 2017
Trial Week 1 – Intro
Monday
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.
General Warmup (GW)
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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.
Single Arm DB Overhead Reverse Lunge (20-22.5-25kg / 12.5-15-17.5Kg) – 3 sets x 8+8 – 1’rest bet
Back Rack Cossack Squat – 3 sets x 10 reps – empty Barbell – 1’rest bet
Power & Power Endurance (PE)
Squat Snatch
Ramping by single, up to [percent value=”60″ of=”snatch” in=”kg”][/percent]
8 x (1+1) @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
2′ rest between sets
Overhead Squat from Rack
5 × 5 @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
2′ rest between sets
Strength & Strength Endurance (SE)
Back Squat
5 × 3 @ [percent value=”70″ of=”backsquat” in=”kg”][/percent]
Work Capacity (WC)
5′ AMRAP
21 Wall Ball 9/6 kg
15 Pullups
9 Snatch 35/25 kg
rest 2′
5′ AMRAP
21 Snatch
15 Wall Ball
9 Pullups
rest 2′
5′ AMRAP
21 Pullups
15 Snatch
9 Wall Ball
Accessory (AY)
D-ball Hug Hold (80/60kg) – 4 sets x 45″ – 2′ rest bet
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)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
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
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Power & Power Endurance (PE)
Push Jerk From Rack
5 × 5 @ [percent value=”60″ of=”jerk” in=”kg”] 1RM [/percent]
rest 3′ between sets
Aerobic Power & Lactic Training (AP)
Row Intervals
1′ Max Cal
Rest 4′ x 8 sets
Rest 5′ then
For Time
5 Bench Press @ [percent value=”70″ of=”bench-press” in=”kg”][/percent]
10 Strict HSPU
30 DU
Rest 2′ x 4 rounds
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
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
Warmup Accessory (WA)
Breathwork
20 cycles – Complete breathing – Focused especially in Clavicle Part
Swim Session (AC)
Basic Schedule
150 m warm up
8 x 50 m – 25 m swim only right arm / 25m swim only left arm – 30″ rest bet
6 x 100 m – progression – Try to finish at 80% – 30″ rest bet
8 x 50 m – Try to breath every 4 strokes – 20″ rest bet
5 x 50 m – 25 m KICK / 25 m Max. Eff. APNEA – 30″ rest bet
Advance Schedule
200 m warm up
8 x 50 m – 25 m swim only right arm / 25 m swim only left arm – 20″ rest bet
6 x 100 m – progression – Try to finish at 90% – 30″ rest bet
8 x 50 m – Try to breath every 5 strokes – 20 “rest bet
5 x 50 m – 25 m Kick / 25 m Max Eff. APNEA – 30” rest bet
Accessory (AY)
Friday
General Warmup (GW)
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)
Ankle Mobility – Part 3
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)
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Power & Power Endurance (PE)
Squat Clean
Ramping to [percent value=”60″ of=”squatclean” in=”kg”] 1RM [/percent]
8 x (1+1) @ [percent value=”70″ of=”squatclean” in=”kg”] 1RM [/percent]
2′ rest between sets
Clean Pull + Shrug
(2+2) x 5 sets – work up to [percent value=”107″ of=”squatclean” in=”kg”]
Strength & Strength Endurance (SE)
Front Squat
5 × 3 @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent]
Work Capacity (WC)
3 Rounds For time
20 DB Power Clean 2 x 22,5/15 kg
20 Toes to bar
200 m Run[/workout_short]
Accessory (AY)
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)
Bodyweight Routine
Notes. Follow routine step by step.
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
- 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
Aerobic Capacity (AC)
30′ EMOM
1st – Bike
2nd – single arm (Right) KB swing 16/12 kg
3rd – Row
4th – single arm (Left) KB swing 16/12 kg
5th – no pushups Burpees
6th – rest
Notes. Not over 70% of your MHR
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