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10 Week Strength Training - Tia Clair Toomey

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STRENGTH TRAINING
10 WEEK PROGRAM
Contents
3
About the Program
4
Program Preparation & Equipment List
5
Glossary
6
Movement Portfolio
9
Program: Week 1 & 2
10
Program: Week 3 & 4
11
Program: Week 5 & 6
12
Program: Week 7
13
Program: Week 8
14
Program: Week 9 & 10
15
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ABOUT THE PROGRAM
This 10-week strength program was
designed and used specifically for
preparation of the 2019 CrossFit Games.
Each year this program evolves through the
learning and direct input from Tia-Clair. We
are extremely proud of our programs and
many people have experienced astonishing
results. (Visit our website for
the testimonials)
The goal over the next 10-weeks is to build
your strength, and the ability to move
heavier loads for multiple reps.
Most days you'll have two main lifts and 1-2
accessory components to compliment. You
may run this program in conjunction with a
functional fitness or other training plans.
We’re excited to follow you through
this 10-week journey of building
your strength.
3
Program Preparation
These 10 weeks will be dedicated towards various tests of strength and
accessory work. It is important to log and record each session throughout the
10-weeks. Not only will you be able to track progress, but you can also set
goals in accordance with the program.
The purpose of setting goals is to give you long-term vision and short-term
motivation’. It allows you to focus on the tasks at hand and what you are
working towards. Setting specific goals is going to be important during this
process, so you can reach your full potential in all aspects of the program.
Prioritizing and making the most of your training is going to prove extremely
beneficial over the next 10 weeks.
Equipment List
We have developed a comprehensive program using minimal equipment. During the 10
week program you will require the following equipment:
• Barbell
• Plates – including fractional plate
• Rack
• Glute Ham Developer (GHD)
• Plyometric Box
• Dumbbell’s
• Resistance Bands
We recommend having small fractional plates as the majority of our sessions will be based
on percentages from the 1 rep max’s you achieve in week one. Fractional plates will enable
you to hit specific targeted weights each week. Plyometric box, dumbbells, GHD and
resistance bands are extra pieces of equipment set aside for accessories movements that
are included in each session of our program.
4
Glossary
The following abbreviated words will appear throughout the program. Please always refer back to this page for
further understanding of the terms and acronyms:
Deadlift (2+2)
Here, you will perform 2 reps, rest 30 seconds,
perform another 2 reps, then your set will be
complete.
Tempo
The first number represents the lower, the
second number is the hold at the bottom, X
represent the drive out of the bottom. The last
number represents the hold at the top.
E.g. 33X2 – 3 second lower, 3 second hold at
the bottom, fast up, 2 second hold at the top
AMRAP
‘As Many Reps as Possible’ of that given
movement.
EMOM
‘Every Minute on The Minute.’ You will perform
the given reps and then rest until the next
minute.
MAX Reps
Perform max reps of that specific movement,
generally 1-2 reps before failure.
5
Movement
Portfolio
Movement Patterns to look for in the
main movements of the Program
Back Squat
SET-UP:
• Feet set in your comfortable squat
stance
• Bar rests on upper back
• Hands just outside shoulder width
EXECUTON:
• Hips descend back and down
• Upright torso maintained throughout
entire lift
• Hip crease travels below the knee
crease
• Neutral spine maintained throughout
entire lift
• Knees track over toes
• Drive through mid-foot
• Movement complete at full hip and
knee extension
Strict Press
SET-UP:
• Feet set directly under the hips
• Elbows slightly in front of barbell
• Hands just outside shoulder width
• Full grip on bar
• Bar rests on shoulders
EXECUTION:
• Neutral spine maintained
• Feet remain flat
• Legs extended
• Shoulders push bar overhead
• Bar stays over center of body
• Complete at full arm extension
.
6
Movement
Portfolio
Movement Patterns to look for in the
main movements of the Program
Deadlift
SET-UP:
• Feet set directly under the hips
• Hands just outside hips
• Shoulders set directly on top or
slightly over the bar
• Arms are straight
• Neutral spine maintained
EXECUTION:
• Hips and shoulders rise at the same
rate until bar passes the knee
• Hips then open
• Bar stays in the center of the body
• Neutral spine maintained
• Drive through mid-foot
• Complete at full hip and knee
extension
Overhead Barbell Hold
SET-UP:
• Hands set in your strict press
position
• Take barbell overhead
• Barbell centered directly over the top
of your body
• Midline position maintained
EXECUTION:
• Hold barbell overhead for as long as
possible
7
Movement
Portfolio
Movement Patterns to look for in the
main movements of the Program
Wall Squat Hold
SET-UP:
• Feet directly in line with hips
• Sit back into a squat position so
your back, head and shoulders are
resting on a wall
• Ensure shins are vertical
• Hip crease is parallel to the knee
crease
EXECUTION:
• Hold this position without letting
your hip crease sink lower than your
knee crease for as long as possible
Sorenson Hold
SET-UP
• Hips set up in front of the GHD pads
with feet anchored in the GHD foot
plates with torso parallel to the floor
• Hands begin on the handles
EXECUTION
• Let go of handles
• Hold torso parallel to the ground
without using assistance from your
arms for as long as possible
8
PROGRAM
Week 1 + 2
Building Foundation Strength
SESSION ONE
SESSION TWO
SESSION THREE SESSION FOUR
Back Squat
1 Rep Max
Deadlift
1 Rep Max
Back Squat
4 x 6 @70%
Back Squat
5 x 3 @80%
Strict Press
1 Rep Max
Wall Squat
One Attempt at a max wall
squat hold
*Record and note down
your time for future use
Strict Press
4 x 10 @60%
Deadlift
1 x 10 @45%
1 x 10 @60%
1 x 10 @65%
1 x 8 @70%
1 x 6 @75%
Sorenson Hold
One Attempt at a max
Hold
*Record and note down
your time for future use
Overhead Hold
One attempt at a max
barbell overhead hold
@70% of bodyweight
*Record and note down
your time for future use
Upper body
4 Sets - Superset
25 Banded Tricep
extensions
25 Banded Bicep Curls
Core
GHD Sit-ups
4 x 15-20 reps
SESSION ONE
SESSION TWO
SESSION THREE
Strict Press
2 x 10 @60%
2 x 8 @65%
1 x 6 @67%
Back Squat
4 x 6 @75%
Strict Press
1 x 8 @67%
2 x 6 @72%
3 x 4 @75%
Deadlift
1 x 10 @45%
1 x 10 @60%
1 x 10 @65%
1 x 8 @70%
1 x 6 @80%
Tempo Bulgarian Split
Squats
4 x 8/8
Tempo – 22X2
*Select a load you can
maintain great form on
Planks
Accumulate:
3 Minute Plank
2:30 Minute Side Plank (L)
2:30 Minute Side Plank
(R)
Sorenson Hold
Complete 4 Sets of:
40% of your accumulated
max Sorenson hold time
Overhead Hold
Complete 4 Sets of:
50% of your max
Overhead hold time
GHD Hip Extensions
Accumulate:
50-75 Reps
Deadlift
6 x (2+2) @80%
Wall Squat Hold
Complete 4 Sets of:
40% of your max Wall
Squat hold time
SESSION FOUR
Back Squat
5 x 3 @80%
Strict Press
2 x 10 @65%
2 x 6 @70%
1 x 4 @75%
Core
EMOM x 9 Minutes
1: 30-40 second Hollow
Hold
2: 20 Hollow Rocks
3: 20-30 Russian Twists
with plate
Glute Bridge
20 seconds on : 10
seconds off x 8 Rounds
20 seconds on = Barbell
Glute Bridge reps
10 seconds off = Barbell
Glute Bridge Hold
9
PROGRAM
Week 3 + 4
Building Foundation Strength
SESSION ONE
SESSION TWO
SESSION THREE SESSION FOUR
Back Squat
5 x 6 @75%
Strict Press
1 x 8 @70%
2 x 6 @70%
3 x 4 @77%
Back Squat
5 x 3 @80%
Back Squat
6 x 6 @75%
Deadlift
1 x 10 @45%
1 x 10 @60%
1 x 10 @65%
1 x 8 @75%
1 x 6 @85%
Strict Press
2 x 8 @72%
2 x 6 @75%
1 x 4 @80%
Deadlift
6 x (2+2) @80%
Push Press
4 x 4-6 reps @10% higher
than 1 rep max Strict
Press *Rest no longer than
2:00 minutes between
sets
Back Rack Lunges
4 x 10 reps
*Starting @45% of 1 rep
max Back Squat and
increasing slightly each
set *Aim to finish at 55%
of 1 rep max Back Squat
GHD Hip Extensions
EMOM x 5 minutes
10-15 reps w/25lb plate
GHD Sit-ups
Complete 4 sets of the
following: 20-25 reps
Romanian Deadlifts
4 x 10 reps
*Starting @40% of 1 rep
max Deadlift and then
increasing slightly each
set. *Aim to finish at 50%
of 1 rep max Deadlift
Upper Body
Superset x 5 sets:
10/10 Dumbbell High
Pull's 5/5 Single Arm
Dumbbell Strict Presses
*Select a load on the high
pulls that is light and
controllable. Select a
load on the Strict Press
that is challenging
SESSION ONE
SESSION TWO
SESSION THREE SESSION FOUR
Back Squat
5 x 3 @80%
Deadlift
6 x (2+2) @80%
Back Squat
6 x 3 @85%
Strict Press
3 x 6 @75%
2 x 4 @77%
1 x 2 @82%
Barbell Box Step-Ups
5 x 5/5 reps
*Select a load that you
can maintain control on.
Start light and increase
each set. Avoid using your
back leg too much
Strict Press
2 x 8 @72%
2 x 6 @75%
1 x 4 @80%
Sorenson Hold - Session
2 Complete 4 sets of the
following:
50% of your accumulated
max Sorenson hold time
EMOM x 12 Minutes
Alternating between
movements:
Minute 1: 12-14 Leg
Raises
Minute 2: 16-20
Alternating Hand V-Ups
Minute 3: 35-50 Second
Hollow Hold
Minute 4: Rest
Overhead Hold - Session
2 Complete 4 sets of the
following:
40% of max Overhead
hold time
*Increase weight by 3-5kg
Glute Bridge Hold
1:00 minute on : 1:00
minute off x 3 rounds
Barbell Glute Bridge hold
*Select a weight on your
glute bridge hold that will
allow for you to complete
the full 60 seconds
unbroken
Chinese Planks
3 sets
40 - 60 Second holds
*Choose a load you can
complete the time
unbroken
Strict Press
3 x 6 @77%
2 x 4 @80%
1 x 2 @85%
Deadlift
1 x 10 @45%
1 x 10 @65%
1 x 8 @75%
1 x 6 @85%
1 x 4 @90%
Wall Squat - Session 2
Complete 4 sets of the
following:
50% of your Max Wall
Squat hold time E.g. If
your time was 4:00
minutes, complete: 4 sets
of a 2:00 minute hold
10
PROGRAM
Week 5 + 6
Deload
SESSION ONE
SESSION TWO
SESSION THREE SESSION FOUR
Strict Press
2 x 8 @75%
2 x 6 @82%
1 x 4 @87%
Back Squat
1 x 1 @90%
5 x 3 @80%
Back Squat
6 x 4 @85%
Deadlift
1 x 10 @60%
1 x 8 @75%
1 x 8 @80%
1 x 6 @85%
1 x AMRAP @90%
Bulgarian Split Squats
4 sets - Superset
8/8 @moderate dumbbell
weight straight into 10/10
@bodyweight
*Rest as needed between
sets
Romanian Deadlift
4 x 8 reps
*Starting @45% of 1 rep
max Deadlift and then
increasing slightly each
set. *Aim to finish at 55%
of 1 rep max Deadlift
Deadlift
6 x (2+2) @80%
Shoulder Conditioning
10-8-6-4-2
Single Arm Dumbbell
Strict Presses e/side
Single Arm Dumbbell
Bench Rows e/side
*Superset both
movements but rest no
longer than 2:00 minutes
between rounds
*Aim to increase in weight
each round. I want every
set to challenge you
Back Squat
1 x 1 @90%
5 x 3 @80%
Strict Press
3 x 6 @77%
2 x 4 @80%
1 x 2 @90%
GHD Hip Extensions
Accumulate 75-100 reps
of GHD Hip Extensions
GHD Sit-ups
Accumulate 80-100 reps
Upper Body
For Quality
3 sets at each movement
1. Max Dumbbell Rear
Delt Fly's
2. Max Banded Pull
aparts
*Stop 2-3 reps before
failure or until you feel
form slipping
SESSION ONE
SESSION TWO
SESSION THREE SESSION FOUR
Back Squat
4 x 6 @70%
Strict Press
3 x 4 @75%
2 x 6 @70%
1 x 8 @67%
Strict Press
3 x 2 @82%
2 x 4 @77%
1 x 6 @72%
Deadlift
4 x 3 @75%
Deadlift
3 x 3 @80%
Wall Squat - Session 3
Complete 4 sets of the
following:
60% of your Max Wall
Squat hold time
Back Rack Lunges
4 x 5/5 reps
*Starting @50% of 1 rep
max Back Squat and
increasing slightly each
round
*Aim to finish at 60% of 1
rep max Back Squat
Deadlift
4 x 4 @70%
Overhead Hold - Session
3 Complete 4 sets of the
following:
60% of max hold time
@70% of Bodyweight
Core Workout
EMOM x 9 Minutes
Minute 1: 16-20
Alternating Leg V-ups
Minute 2: 20-30 Russian
Twist w/ Plate
Minute 3: 14-20 Hollow
Rocks
Weighted Planks
4 Sets
1 Minute weighted plank
hold
*Choose a load you can
complete the timeframe
unbroken
Back Squat
3 x 3 @80%
Strict Press
3 x 6 @75%
2 x 8 @70%
1 x 10 @65%
Sorenson Hold - Session
3 Complete 4 sets of the
following:
60% of your Max
Sorrenson hold time
11
PROGRAM
Week 7
Tapering Phase
SESSION ONE
SESSION TWO
SESSION THREE SESSION FOUR
Back Squat
6 x 3 @85%
Deadlift
6 x (2+2) @80%
Back Squat
5 x 3 @80%
Strict Press
1 x 6 @80%
2 x 4 @85%
4 x 2 @90%
Barbell Box Step-Ups
5 x 12 reps
*Aim to start and finish
heavier than last session.
Avoid using your back leg
too much
Strict Press
2 x 6 @82%
2 x 4 @87%
1 x 3 @92%
Glute Bridge Hold
1:00 minute on : 1:00
minute off x 3 rounds
Barbell Glute Bridge Hold
*Aim to increase in weight
from the first session
CORE
GHD Sit-ups
Complete 5 sets of the
following:
20-25 reps
*Rest 90 seconds between
sets
Push Press
4 x 4-6 @20% higher than
1 rep max Strict Press
*Rest no longer than 2:00
minutes between sets
Romanian Deadlift
5 x 10 reps
*Starting @40% of 1 rep
max Deadlift and then
increasing slightly each
set. *Aim to finish at 50%
of 1 rep max Deadlift
Plank Sequence
3 Sets - For Quality
30 Second Side Plank
(LEFT)
1 Minute Plank
30 Second Side Plank
(RIGHT)
Back Squat
1 x 1 @90%
5 x 3 @85%
Deadlift
1 x 10 @45%
1 x 10 @65%
1 x 6 @75%
1 x 6 @80%
1 x 4 @85%
1 x 2 @90%
Upper Body Accessories
Accumulate the following
reps at each movement:
- 100 Banded Tricep
Extensions
- 50 Barbell Bicep Curls
- 100 Banded Pull Aparts
- 50 Dumbbell Rear Delt
Fly's
*Complete in as minimal
sets as possible
12
PROGRAM
SESSION ONE
Strict Press
1 x 4 @85%
2 x 2 @90%
4 x 1 @95%
Deadlift
1 x 10 @45%
1 x 10 @65%
1 x 6 @75%
1 x 4 @85%
1 x 4 @90%
1 x 2 @95%
Bulgarian Split Squats
4 x 6/6
Tempo = 22X2
Select a weight heavier
than your first session
Rest as needed between
sets
Week 8
Tapering Towards 1rm
SESSION TWO
SESSION THREE SESSION FOUR
Back Squat
5 x 3 @80%
Strict Press
2 x 6 @85%
2 x 4 @87%
1 x 3 @92%
Sorenson Hold - Session
4 Complete 4 sets of the
following:
70% of your Max Sorenson
hold time
Overhead Hold - Session
4 Complete 4 sets of the
following:
50% of max Overhead
hold time
*Increase weight by 3-5kg
Back Squat
3 x 2 @90%
Deadlift
6 x (2+2) @80%
Strict Press
1 x 4 @87%
2 x 2 @92%
4 x 1 @95%
Wall Squat - Session 4
Complete 4 sets of the
following:
70% of you max Wall
Squat hold time
GHD Sit-ups
Accumulate the
following: 100-120 reps
*Complete in as minimal
amount of sets as possible
GHD Hip Extensions
EMOM x 7 minutes
10-15 reps w/25lb plate
Core Workout
EMOM x 12 Minutes
Minute 1: 14 - 20 V-ups
Minute 2: 20 - 30
Mountain Climbers
Minute 3: 40 Second
Suitcase Hold (L)
Minute 4: 40 Second
Suitcase Hold (R)
*Complete suitcase hold
with Dumbbell or
Kettlebell
13
PROGRAM
Week 9 + 10
Testing Week
SESSION ONE
SESSION TWO
SESSION 3
SESSION 4
Back Squat
1 x 1 @95%
5 x 3 @80%
Strict Press
2 x 6 @85%
2 x 4 @87%
1 x 2 @95%
Back Squat
5 x 3 @80%
Back Squat
3 x 2 @100%
Deadlift
1 x 10 @50%
Bulgarian Split Squats
1 x 10 @70%
4 x 6/6
1 x 5 @85%
Shoulder Conditioning
Tempo = 33X2
1 x 4 @ 90%
10-8-6-4-2 Single Arm
Select the same weight as 1 x 3 @ 95%
Dumbbell Strict Presses
session 1, week 8
1 x 2 @ 100%
e/side
Rest as needed between
Single Arm Dumbbell
sets
Push Press
Bench Rows e/side
4 reps @20% higher than 1
*Superset both
Glute Bridge
rep max Strict Press
movements but rest no
Tabata 20 seconds on : 10 5 reps @10% higher than 1
longer than 2:00 minutes seconds off:
rep max Strict Press
between rounds
20 seconds on = Barbell
5 reps @5% higher than 1
*Aim to increase in weight Glute Bridge reps
rep max Strict Press
from Week 5, Session 3
10 seconds off = Barbell
Max Reps @ 1 rep max
Glute Bridge Hold
Strict Press
Core Workout
*Continue in this format
EMOM x 9 Minutes
until you complete 8 total Core
Minute 1: 10-14 Dumbbell rounds
Weighted Plank
Side Bends (LEFT)
Accumulate 3 minutes in
Minute 2: 40-50 Second
a weighted plank position
Hollow Hold
*Choose a challenging
Minute 3: 10-14 Dumbbell
load
Side Bends (RIGHT)
Deadlift
6 x (2+2) @80%
SESSION ONE
SESSION TWO
SESSION THREE
Back Squat
Establish a 1rm Back
Squat
Part A:
15 minutes:
Light intensity: running rowing - biking
Deadlift
Establish a 1rm deadlift
Strict Press
Establish a 1rm Strict
Press
Part B:
Complete 3 sets - For
quality
Sorenson Hold
Complete a max Sorenson Couch Stretch x 30
hold
seconds e/side
20 GHD Hip Extensions
*Refer back and try to
20 Barbell Glute Bridges
improve on scores from
@45/35lb
week one
20 Hollow Rocks
Pigeon Stretch x 30
seconds e/side
Strict Press
1 x 4 @80%
2 x 2 @90%
3 x 1 @100%
Romanian Deadlift
5 x 8 reps
*Starting @45% of 1 rep
max Deadlift and then
increasing slightly each
set. *Aim to finish at 55%
of 1 rep max Deadlift
Max Wall Squat
Complete a max Wall
Squat hold
Max Barbell Overhead
Hold
Complete a max barbell
overhead hold @70% of
bodyweight
*Refer back and try to
improve on scores from
week one
14
Connect with Me
tiaclair1
facebook.com/tiaclairtoomey
https://www.youtube.com/channel/UCSaWOJZ1kyZ54B5njsbOAsw/
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