Monday
General Warmup (GW)
Squat 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.
Ankle Mobility – Part 2
Activation 1 (AT)
2 Sets for Quality
- 16 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
Banded Press FTN/BTN
HK Rotation Band
1 Leg SLDL + Knee Lift
Activation 2 (AT)
2 Sets “For Quality” of:
8 + 8 Barbell Over Head Bulgarian Split Squat (Empty Barbell)
12 Single Kettlebell Swing Reverse Lunges Alternate (16/12 kg)
1′ rest b/s
Barbell Over Head Bulgarian Split Squat
Single Kettlebell Swing Reverse Lunges Alternate
Power & Power Endurance (PE)
Every 2 Minute for 20′
Power Snatch + Hang Squat Snatch
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
Every 4′ for 20′
15″ of progressive incremental pace on Bike Erg until reach 90% of your max effort – set the damper to 8
Work Capacity (WC)
6 Rounds Not For Time
[percent value=’40’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] 200 m Row
Functional Strength (FS)
Reserved for ON AIR
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Dynamic Load Strength
4 Sets of:
10 Dynamic Load Axle Bar Over Head Squat – Light Weight
*Focus on Bar Path and Stability
1’30 rest b/s
Dynamic Load Axle Bar Over Head Squat
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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
Tuesday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Ankle Mobility – Part 3
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation 1 (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Activation 2 (AT)
2 Sets “For Quality” of:
12 Goblet Reverse Lunges Alternate (24/16 kg)
Reserved for ON AIR
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1′ rest b/s
Goblet Reverse Lunges Alternate
Reserved for ON AIR
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Barbell Front Rack Cossack Squat
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Strength & Strength Endurance (SE)
Every 2 Minute for 20′
Back Squat
4 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent]
or
4 @ mean velocity – 0,75-0,80 m/s
Put sensor on your wrist.
Deviation not over +/- 0,10 m/s.
Insight.
Is your training really effective?
Yes, you can track loads reps and sets and train at the right percentage of your 1RM, but that might not be enough.The use of velocity based training has been around since the soviet era, when sport scientist where using linear transducer to evaluate the conditions of shot putters and Olympic weightlifters, but now those technologies are available to the average gym athletes.
With Velocity Based Training athletes and coaches can maximize training based on the physical and psychological status of the athlete in that particular day. It can be used as an auto regulation method for athletes to optimize training goals.
Instead of simply using the percentage of 1RM, the loading is adapted based on the velocity expressed by the athlete during the lift. The load is modified during the training session to develop the correct trait and the number of reps may vary as the athlete drops under a certain velocity threshold.
Each athlete is different and each of them has different traits to improve, with auto regulation and Velocity Based Training, each training session will be more efficient and they’ll reach their goal faster.
Let’s use an example to understand better the concepts behind Velocity Based Training. John, one of our athletes, has classes every day 8 to 4, Lacrosse practice 2 days a week and goes to the gym every other day. On Thursday night he went to a birthday party and had a couple of drinks. On Friday he goes to the gym for his regular workout and starts squatting. His 1RM was based on a test he performed 2 weeks before when he was in great shape, so based on Percentage Based Training he should have worked out at 80% for a certain amount of reps. Now is that training efficient? Probably not, thanks to the velocity readings the coach or the athlete himself could understand that the work was inefficient and adapt to the accordingly.
Aerobic Power & Lactic Training (AP)
Every 4′ for 20′
15″ of progressive incremental pace on Ski Erg until reach 90% of your max effort – set the damper to 8
Work Capacity (WC)
6 Rounds Not For Time
[percent value=’40’ of=’strict-handstand-push-ups’ in=”] Strict Handstand Push-ups [/percent] 0,4 Km Assault Bike
Functional Strength (FS)
3 Sets “For Quality” of:
20m + 20m Double Dynamic Mix Load Over Head Carry – Light Weight
30″ Dynamic Load Axle Bar Front Rack Bottom Hold – Light Weight
1’30 rest b/s
Double Dynamic Mix Load Over Head Carry
Dynamic Load Axle Bar Front Rack Bottom Hold
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
Swim Session (SW)
Warmup
3 x 50 m backstroke rest b/s 40″;
4 x 25 m swim board rest b/s 45″;
6 x 50 m front crawl rest b/s/ 30”
Technique
4 x 25 m breaststroke only arms use pull buoy;
4 x 25 backstroke double arms;
Workout
8 x 50 m front crawl push hard @ 2’;
4 x 50 m backstroke aerobic pace rest b/s 30”
Deload
200 m backstroke only legs use fins
Reserved for ON AIR
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Advanced
Warmup
8 x 25 m front crawl rest b/s 30″;
200 m swim board front crawl/ breaststroke;
Workout
4 x 100 m front crawl push hard rest b/s @2’;
4 x 50 m backstroke arms aerobic pace rest b/s 1’;
4 x 100 m front crawl push hard rest b/s @2’;
rest 1′
Deload
200 m backstroke using fins
Advanced II
Warmup
4 x 100 m front crawl @2′;
4 x 100 m backstroke/breaststroke @2’/@2’30”
4 x 50 m backstroke double arms;
Workout
8 x 50 m front crawl push hard rest b/s 2′;
4 x 50 m backstroke aerobic pace rest b/s 1’;
4 x 50 m butterfly push hard rest b/s 2′;
2 x 50 m backstroke aerobic pace rest b/s 1’;
4 x 50 m breaststroke push hard rest b/s 2′;
Deload
400m swim board backstroke using fins
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Rest Day
Stretching & Mobility (MS)
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
Friday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 5 Dynamic Pallof Press (1 Rep is up and down)
- 5 Plank Walkout
- 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Plank Walkout
Reverse Lunge+ Knee Lift
Activation 2 (AT)
2 Sets “For Quality” of:
8 + 8 Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press (15/10 kg)
10 Double Dumbbell Swing Clean & Press (15/10 kg)
1′ rest b/s
Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press
Double Dumbbell Swing Clean & Press
Power & Power Endurance (PE)
Every 2 Minute for 20′
Power Clean + Hang Squat Clean
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
Every 4′ for 20′
15″ of progressive incremental pace on Rower until reach 90% of your max effort – set the damper to 8
Work Capacity (WC)
6 Rounds Not For Time
[percent value=’25’ of=’legless-rope-climb-in-2′ in=”] Legless Rope Climb [/percent] 200 m Run
Functional Strength (FS)
Reserved for ON AIR
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3 Sets “For Quality” of:
10 + 10 Rear Foot Elevated Double Kettlebell Carry Split Squat (16/12 kg)
1’30 rest b/s
Rear Foot Elevated Double Kettlebell Carry Split Squat
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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
Saturday
General Warmup (GW)
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 1 (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Activation 2 (AT)
2 Sets “For Quality” of:
10 Tall Kneeling Z Press KB Bottom Up (8/6 kg)
Reserved for ON AIR
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1′ rest b/s
Tall Kneeling Z Press KB Bottom Up
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Pike Hand Stand Push Up
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Power & Power Endurance (PE)
Every 2 Minute for 20′
Push Press
4 @ [percent value=’65’ of=’bench-press’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Every 2 Minute for 20′
Deadlift take down
4 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent]
or
4 @ mean velocity – 0,65-0,7 m/s
Put sensor on your wrist.
Deviation not over +/- 0,10 m/s.
Insight.
Is your training really effective?
Yes, you can track loads reps and sets and train at the right percentage of your 1RM, but that might not be enough.The use of velocity based training has been around since the soviet era, when sport scientist where using linear transducer to evaluate the conditions of shot putters and Olympic weightlifters, but now those technologies are available to the average gym athletes.
With Velocity Based Training athletes and coaches can maximize training based on the physical and psychological status of the athlete in that particular day. It can be used as an auto regulation method for athletes to optimize training goals.
Instead of simply using the percentage of 1RM, the loading is adapted based on the velocity expressed by the athlete during the lift. The load is modified during the training session to develop the correct trait and the number of reps may vary as the athlete drops under a certain velocity threshold.
Each athlete is different and each of them has different traits to improve, with auto regulation and Velocity Based Training, each training session will be more efficient and they’ll reach their goal faster.
Let’s use an example to understand better the concepts behind Velocity Based Training. John, one of our athletes, has classes every day 8 to 4, Lacrosse practice 2 days a week and goes to the gym every other day. On Thursday night he went to a birthday party and had a couple of drinks. On Friday he goes to the gym for his regular workout and starts squatting. His 1RM was based on a test he performed 2 weeks before when he was in great shape, so based on Percentage Based Training he should have worked out at 80% for a certain amount of reps. Now is that training efficient? Probably not, thanks to the velocity readings the coach or the athlete himself could understand that the work was inefficient and adapt to the accordingly.
Work Capacity (WC)
6 Rounds Not For Time
[percent value=’40’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] 200 m Ski Erg
Functional Strength (FS)
3 Sets “For Quality” of:
20m + 20m Double Kettlebell Over Head Carry (16/12 kg)
2′ rest b/s
Double Kettlebell Over Head Carry
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