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Updated Train Like an Athlete PDF
School Bsed Mentl Hlth Int Iii (Miami University)
Studocu is not sponsored or endorsed by any college or university
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Our mantra that we live by day in & day out.
Our AthElite team truly believes in the importance of
dynamic, functional training.
AthElite founders, Kiara & Neko Freeman have come
together to build you into the athlete you’ve always aspired
to be, the athlete that’s waiting to be unleashed, reignited or
rediscovered. Wherever you are in your journey, we’re here
to coach you along the way.
This training program is for anyone looking to become
more explosive, stronger, faster, while keeping your joints
healthy and promoting long-term health.
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WHY TRAINING LIKE AN
ATHLETE
PROMOTES LONGEVITY
There is no time frame or age limit to Training like an Athlete.
Countless peer-reviewed articles have shown us that
incorporating strength training & plyometrics promote joint &
bone health, while keeping the hips & knees flexible &
bulletproof.
Furthermore, POWER (Force X Velocity) output is one of the first
things to deteriorate as you age, so training like an athlete will
keep you moving your best and feeling younger, longer. Anyone
has the potential to be an AthELITE but it will take hard work and
discipline.
NEVER settle for being averafe, BE ELITE.
Now, LET’S EAT!
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PROGRAM STATS
- 8 WEEKS 3 PHASES: ENDURANCE, STRENGTH, POWER
3 Full Body Strength Days
2 Plyo/ HIIT/Core Days
1 Metabolic Conditioning Day
1 Active Rest Day
REQUIRED EQUIPMENT
Dumbbells - The more weight options you have, the better. This will allow for consistent
progressive overload. Feel free to get creative & utilize water bottles, canned goods, book-bags,
kettlebells, sandbags, etc. in place of dumbbells.
Hybrid Performance Resistance Bands - We recommend our very own Hybrid bands to intensify
the movements in this program, as they are versatile and can be used for both upper & lower
body movements
Dynamic Performance Bands - Long bands are required for this program; we recommend the 2
pack of our Dynamic Performance bands
APPS NEEDED
”SMARTWOD” - Customizable Timer app to use for interval workouts, such as the
Fartlek workouts, or ab workouts. You’ll be able to personalize the work time and
rest times in the app.
“iMacro” (Apple) or “YAZIO" (Android) -Macro Tracking app. You can use any
tracking app you’d like, but these two are highly suggested.
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BODY TYPES & CALCULATING
CALORIES/MACROS
There are 3 main body types: Ectomorphs, Mesomorphs, & Endomorphs.
Each body type responds differently to macros. Identify your body type, and use the
recommended Macro breakdown for your body type to calculate your daily carbs,
protein & fats. Ex: 50% Carbs means 50% of your daily calories will come from carbs.
ECTOMORPH
• Naturally, genetically thin with skinny limbs
• Have a high tolerance for carbs
• Have a naturally fast metabolism making it difficult to gain weight (muscle or fat).
• MACRO RATIO: 50% Carbs, 30% Protein, 20% Fat
MESOMORPH
• Naturally muscular & athletic with wider shoulders; sometimes described as
being “solid”
• Not usually overweight or underweight
• Gain muscle & fat fairly easily
• MACRO RATIO: 40% Carbs, 30% Protein, 30% Fat
ENDOMORPH
• Are naturally broad & thick with a larger frame
• Gains fat easily, making it difficult to lose weight
• Less tolerance for carbs
• MACRO RATIO: 25% Carbs, 40% Protein, 35% Fat
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CALCULATE CALORIES & MACROS
1
Click HERE for a quick & easy way to calculate your calories.
Fill out the quick form, click “Calculate” to be shown your calorie options. You will be
shown numbers for Weight Loss, Maintenance
& Weight Gain. Select whichever number that best fits your goal. Although, I do NOT
recommend the “Fast Weight Loss” option at all. You’ll need more energy to smash
these workouts & get the best results.
2
After calculating & making note of your calories, Click HERE to calculate your Macros
which will make up your daily calorie number. Scroll down & click “Personalized
Macronutrient Calculator”, then “Enter Daily Calories” (use the calorie number you
calculated above & insert here). Go down to “Adjust Ratios” & move the slider to set your
Carbs, Protein & Fat percentages using the above ratios for the body type that best fits you.
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WHAT EXACTLY ARE MACROS?
The term “macros” refers to the 3 macronutrients our bodies utilize for energy: Carbs,
Protein & Fat. It is imperative to get in all 3 nutrients to keep our bodies fueled and
healthy.
PROTEIN
This is arguably the most important macronutrient when it comes to not only strength
and muscular performance, but also in reshaping your body composition. Protein
contains amino acids that are the building blocks for tissue repair and growth. After you
workout, muscle breakdown increases, and the consumption of protein aids in protein
synthesis (creation of protein to repair muscle). In other words, protein is a must to build
muscle and transform your body, whether your goal is weight loss or weight gain.
CARBS
First and foremost, CARBS ARE YOUR FRIEND. Do not let anyone tell you differently. Carbs
are used as the body’s main source of energy. Additionally, on top of fueling your workouts,
carbohydrates aid in recovery by replenishing glycogen stores. Bottom line, carbs fuel your
workouts and without them you will not be getting the most out of your training.
*Also, fiber is another component of carbohydrates that is not only important for bowel and
digestive health, but plays a role in keeping the rest of your insides healthy. When
calculating your daily macro totals (we’ll get into that later) you will want 10% of your carbs
to be from fiber, roughly 25g/day for women & 38g for men.)
FATS
Dietary fats are essential for cell growth and function as well as being a secondary
source of energy for the body to use. However, just like anything else you consume, you
only want high quality sources of fat in your diet.
Say YES to Unsaturated Fats (Polyunsaturated and Monounsaturated) - This is where
you want MOST if not all of your fats to come from
Say NO to Saturated Fats & Trans Fats - Avoid these / consume sparingly.
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MACRO CHEAT SHEET
CLEAN CARBS
PROTEIN
• Whole Sprouted Bread [Food
for Life Ezekiel Bread, Dave’s
Killer Bread]
• Whole-Grain Tortilla wraps
• Whole Wheat Bun
• Kodiak Cakes pancake mix &
frozen waffles
• Sweet potatoes/Red Potatoes/
White potatoes**
• Jasmine Rice/Brown Rice
• Whole-Wheat Pasta
• Plain oatmeal
• Quinoa
• Squash
• Plain, lightly salted rice cakes
•
•
•
•
•
•
•
•
•
•
Bison
Chicken
Extra Lean Beef
Turkey
Salmon
Tuna
Buffalo
Egg whites
Whey Protein/Pea Protein
Full-Fat Greek Yogurt
Oats
Avocado
Banana
Popcorn
Carrots
Beets
Lentils
Brussel Sprouts
Kidney Beans
Chickpeas
Almonds
Chia Seeds
Celery
FRUIT CARBS
•
•
•
•
•
•
•
•
•
Strawberries
Raspberries
Blackberries
Blueberries
Bananas**
Watermelon
Cantaloupe
Kiwi
Oranges
• Lentils (4g /1/4 cup, cooked)
• Beans (Black beans,
Chickpeas,etc. 4g / 1/4 cup)
• Hemp Seeds (4g / tbsp)
• Chia Seeds (3g / tbsp)
• Quinoa (8g / cup)
• Peanut Butter (3.5g / tbsp)
• Edamame (5g / 1/4 cup)
• Eggs (6g / egg) *vegetarian
• Almonds ( 3g / 1/2 oz)
• Soy [Tempeh, Tofu]
VEGGIE CARBS
FIBER CARBS
•
•
•
•
•
•
•
•
•
•
•
•
•
VEGAN PROTEIN
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Bell peppers
Asparagus
Mushrooms
Zucchini
Eggplant
Spinach
Cauliflower
Green Beans
Kale
Cucumber
Brussel Sprouts
Celery
Tomatoes
Radishes
Onions
Artichoke
HEALTHY FATS
• Salmon
• Avocados
• Whole Eggs
• Nuts & Nut butters
• Tahini
• Hemp heart seeds
• Hummus
• Oils (Extra Virgin Olive
Oil,Avocado Oil)
• Full Fat Yogurt
• Chia Seeds
• Dark chocolate
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**Best for those
who’s
is weight-gain. Should be avoided on a low-carb diet.
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SUPPLEMENT RECOMMENDATIONS
Dietary supplements are very popular and can help you get the most out of your training and nutrition. However, it
should be noted that you should NEVER solely rely on supplements for nutrition and that they are only ADDITIONS to an
already solid nutrition plan.Our favorite supplement brand is NutraBio as they are one of the oldest supplement
companies that produces products with clean ingredients that actually taste good. Feel free to use our partnership
codes to receive discounts on all your supplements.
www.nutrabio.com
PROTEIN POWDER
Can be taken at anytime to help you reach
your daily protein goal.
Keep in mind protein powders are
SUPPLEMENTS, NOT SUBSTITUTES for real
food. Always try to get in as much protein
from food first. Try to stay away from protein
powders with artificial flavors & sweeteners.
PREWORKOUT
Maximizes energy, focus and endurance.
Take before workout. Follow label
instructions for exact time frame.
Alternatives: Pure Caffeine pills;
Black coffee with stevia
BCAAS
“Branched-chain Amino Acids” (what
protein is made up of): Aids in muscle
growth, decreases muscle soreness, reduces
intra-workout fatigue.
Best taken before or during workout.
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FOR EVEN MORE NUTRITION HELP…
…read through “The Best D*mn Nutrition Guide” for 30 pages of
in-depth material on how to build healthy meals within your macros,
how to track your meals, how often to calculate calories/macros, meal
ideas & meal recipes, sample eating schedules, my daily meals, how to
eat for long-lasting results, our professional thoughts on Keto Diet,
Intermittent Fasting, Carb Cycling, and MORE! CLICK HERE
Use promo code: ATHELITE for 20% off*
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HOW TO TRACK PROGRESS
Tracking your progress during this program is crucial. It keeps
you focused on the goal, holds you accountable, allows you to
be more efficient in your time & workouts, & helps keep you
committed to the plan.
Here are ways to track:
1. Snap before & after pictures. Check out the next page to see
how to take proper before and after photos.
2. Use a SmartScale to track Body Fat %.
Click here for Amazon link. In addition to weight, this scale also
measures your body fat percentage. This is an import digit because
we want to make sure our body fat% decreases over time, and your
lean muscle increases.
Your goal should be to lose AT LEAST 1% Body Fat every 4 weeks. A
regular scale only measures weight, which isn’t 100% accurate at
tracking progress because weight is composed of several things
(muscle, fat, water, etc). It is very much possible for you to weigh
exactly the same amount of pounds over 8 weeks of training, but
have a lower body fat %. As you train, your muscle weight will
increase, while body-fat decreases considering you’re hitting every
workout and not going over your daily caloric goal.
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THE WORKOUTS
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TRAINING OVERVIEW
Try your best to hit EVERY workout for BEST results, including conditioning & active
recovery.
Below is an overview of what your training weeks will look like. All of your workouts
will be placed in order following the calendar.
PHASE 1: ENDURANCE
WEEK MON
TUES
WED
THURS
FRI
SAT
SUN
FULL
PLYO
FULL
PLYO
FULL
MB
AR
1-3
PHASE 2: STRENGTH
WEEK MON
TUES
WED
THURS
FRI
SAT
SUN
FULL
PLYO
FULL
PLYO
FULL
MB
AR
4-6
PHASE 3: POWER
WEEK MON
TUES
WED
THURS
FRI
SAT
SUN
FULL
PLYO
FULL
PLYO
FULL
MB
AR
7-8
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TRAINING CALENDAR
WEEK MON
TUES
WED
THURS
FRI
SAT
SUN
1
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
2
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
3
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
4
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
5
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
6
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
7
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
8
SQUAT/
PUSH
PLYO/HIIT/
CORE
HINGE/
PULL
PLYO/HIIT/
CORE
ALL
METABOLIC ACTIVE
CONDITIONING REST
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14
WORKOUT OUTLINE
All workouts are labeled & arranged. The number of sets, reps and rest time have
been provided for every movement, in addition to Demo Videos. Simply, click the
name of a movement and a demo video will appear on another page. Some videos
will have “Coach Cues” in the description area below the video to further explain the
movement to ensure your form is correct.
For best results, increase your weights every week or increase the intensity of an
exercise by slowing down the movement, adding a pause or resistance bands, when
applicable.
Take your time, & make sure your form is correct for every movement. Keep your
core engaged, and practice proper breathing technique. Inhale during the “easy”
phase of the life, and exhale during the hardest part of the lift while squeezing your
core.
**Some of these movements WILL be challenging to complete at first, especially if
your balance, & coordination isn’t the best right now. KEEP GOING. By the end of the 8
weeks, you WILL be a better athlete. Guaranteed.
For PLYO/HIIT/CORE & METABOLIC CONDITIONING days make your best effort to
complete these workouts on softer surfaces (Turf, grass, rubber mats, etc.) instead
concrete and other rigid surfaces that could put extra stress on your joints.
*Also, be sure to wear the best shoes for your workouts. Flat-soled shoes, such as
Van’s or Converses, are best for lower body movements as they provide more balance
& stability. Running shoes are best for Plyo & Cardio days.
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WARM - UPS
GENERAL WARM UP
Complete the following warm up before every full body Strength day. Remember, warmups are
essential to your training to allow optimal training performance, muscle preparation & overall
safety. Simply put: DON’T. SKIP. YOUR. WARMUP. Take your time, engage your core, back,
shoulders and glutes throughout the movements. Breathing throughout every movement. The
warm should feel like a mini-warmup.
Every movement is linked with an individual Demo Video.
MOVEMENT
SETS
REPS
SQUAT/PUSH - QUADS &
BACK
HINGE/PULL - HIPS & BACK
ALL - ADDUCTORS & QUADS
QUADRUPED T-SPINE
ROTATION
1
QUADS - 45s ea
HIPS - 45s ea
BACK - 60s
ADDUCTORS - 45s ea
2
5
QUADRUPED BIRD-DOG
2
5
BANDED GLUTE BRIDGE
2
10 + 10s hold
LATERAL BAND WALK
1
10 steps ea way
LATERAL SPLIT BAND WALK
STATIONARY BANDED
MARCHING A
SEAL JACK + DROP JUMP
1
10 steps ea way
1
20 steps total
3
5 seal jacks + 1 drop jump
FOAM ROLL : KPI (KEY POINT
OF INTEREST)
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WARM - UPS
PLYO/SPRINT WARM-UP
This warm-up is meant to be done before PLYO/HIIT/CORE & METABOLIC CONDITIONING days.
Complete the first table and then finish up the warm-up with the dynamic DRILLS listed at the
bottom. GET OUTSIDE (on a track or field, NOT CONCRETE) on these days if possible! Pay special
attention to the technique of the drills performed and use each workout as an opportunity to get
better at the warm-up. Make sure you are moving with purpose so you are ready for explosive
movements!
MOVEMENT
SETS
REPS
1
ADDUCTORS - 45s ea
HIPS - 45s ea
LATERAL BAND WALK
1
10 steps ea way
LATERAL SPLIT BAND WALK
1
10 steps ea way
STATIONARY BANDED
MARCHING A
1
20 steps total
FOAM ROLL : KPI (KEY POINT
OF INTEREST)
ADDUCTORS & HIPS
DRILLS
16
*Mark off 15-20yds or aim for 8-12 total reps of ea movement
MARCHING A’S
HEEL SCOOPS
KNEE HUG LUNGE
FRANKENSTEIN
LATERAL LUNGE + LATERAL SKIP
A SKIP
POWER SKIP
HIGH KNEES
BUTT KICKS
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PHASE 1
WEEKS 1-3
ENDURANCE
LEGEND
DB
KB
RB
ECC
17
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
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PHASE 1
DAY 1 - SQUAT / PUSH
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SUPERSET
1
SUPERSET
2
SUPERSET
3
SUPERSET
4
ECC KNEE-BANDED DB
FRONT SQUAT
SETS
REPS
WEEK 1 WEEK 2 WEEK 3
12
15
20
4
60s
BANDED SL GLUTE BRIDGE
10 ea
12 ea
15 ea
DB SPLIT SQUAT
10 ea
12 ea
15 ea
3
60s
RB BENT OVER ROW
15
20
25
PUSH-UP w/ ROTATION
10
12
14
4
60s
DB DUAL TRICEP KICKBACK
15
18
20
GOBLET WALL SIT
30s
45s
60s
BANDED STATIONARY DB
MARCHES
FINISHER
REST
3
45s
30
40
50
HOT 100 BANDED GLUTE BRIDGE: Complete 100 reps with perfect form as quickly as you
can, resting for only 10s at a time, if needed.
18
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PHASE 1
DAY 2 - PLYO / HIIT / CORE
The movements in this workout are listed in straight sets. That means that you will complete
the given number of sets and reps (Ex. Ankle Jumps 2 x 10 = 2 sets of 10 reps of Ankle
Jumps) before moving on to the next exercise. Make sure you follow the column that
corresponds with your training week. If you see an “ X ” that means you have no sets or reps
for that exercise this week. Stay within 30-60s rest in between sets for each plyo exercise.
MOVEMENT
WEEK 1
WEEK 2
WEEK 3
ANKLE JUMPS
2 x 10
2 x 10
X
SQUAT JUMPS
2 x 10
2 x 10
X
MAX EFFORT DROP
JUMP
X
X
2x5
SPLIT JUMPS
2 x 10
2 x 10
3 x 10
DOUBLE LEG BOUND
3x5
4x5
2 x 10
SPEED SKATER
X
2 x 10 ea
3 x 10 ea
SL FORWARD HOP
X
X
2 x 10 ea
HIIT / CORE
Using the SMARTWOD app, select the Tabata timer and enter the
appropriate rounds, work and rest intervals.
MOVEMENT
ROUNDS
WORK
REST
HIGH KNEES
6
6
20
30
10
15
SLOW BICYCLE CRUNCH
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Extra Credit: Add a round each week
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PHASE 1
DAY 3 - HINGE / PULL
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SUPERSET
1
SUPERSET
2
SUPERSET
3
SETS
ECC DB RDL
REPS
WEEK 1 WEEK 2 WEEK 3
12
15
20
4
60s
STANDING BAND ABDUCTION
10 ea
12 ea
15 ea
BANDED DB HIP THRUST
15
18
20
3
60s
DECLINE DB PULLOVER
15
18
20
ATL DB BENT OVER ROW
10 ea
12 ea
14 ea
4
60s
DB LATERAL + FRONT RAISE
12
15
20
SPLIT SQUAD HOLD
20s ea
30s ea
45s ea
SUPERSET
4
FORWARD & REVERSE BEAR
CRAWL
FINISHER
REST
3
45s
10 ea
12 ea
14 ea
HOT 100 SEATED BAND ROW: Complete 100 reps with perfect form as quickly as you
can, resting for only 10s at a time, if needed. You can go at a quicker tempo but
maintain control
20
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PHASE 1
DAY 4 - PLYO / HIIT / CORE
The movements in this workout are listed in straight sets. That means that you will complete
the given number of sets and reps (Ex. Ankle Jumps 2 x 10 = 2 sets of 10 reps of Ankle
Jumps) before moving on to the next exercise. Make sure you follow the column that
corresponds with your training week. If you see an “ X ” that means you have no sets or reps
for that exercise this week. Stay within 30-60s rest in between sets for each plyo exercise.
MOVEMENT
WEEK 1
WEEK 2
WEEK 3
ANKLE JUMPS
2 x 10
2 x 10
X
SQUAT JUMPS
2 x 10
2 x 10
X
MAX EFFORT DROP
JUMP
X
X
2x5
SPLIT JUMPS
2 x 10
2 x 10
3 x 10
DOUBLE LEG BOUND
3x5
4x5
2 x 10
SPEED SKATER
X
2 x 10 ea
3 x 10 ea
SL FORWARD HOP
X
X
2 x 10 ea
HIIT / CORE
Using the SMARTWOD app, select the Tabata timer and enter the
appropriate rounds, work and rest intervals.
MOVEMENT
ROUNDS
WORK
REST
REVERSE CRUNCH
SCISSOR KICK
6
6
20
30
10
15
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Extra Credit: Add a round each week
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PHASE 1
DAY 5 - ALL
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SETS
DB SQUAT THRUST
SUPERSET
1
BW LATERAL LUNGE + HIGH
3
SUPERSET
4
15
60s
10 ea
12 ea
15 ea
16
18
20
3
60s
8 ea
10 ea
12 ea
10 ea
12 ea
14 ea
4
60s
RB GOOD MORNING
12
15
20
KB/DB SWING
20s ea
30s ea
45s ea
3
SHOULDER TAP BURPEE
FINISHER
REST
20
4
RENEGADE ROW
REVERSE LUNGE + DB
PRESS
DECLINE NEUTRAL GRIP DB
PRESS
SUPERSET
WEEK 1 WEEK 2 WEEK 3
12
KNEE
SUPERSET
2
REPS
45s
10 ea
12 ea
14 ea
HOT 100 BAND PULL APART: Complete 100 reps with perfect form as quickly as you can,
resting for only 10s at a time, if needed.
22
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lOMoARcPSD|28921802
PHASE 1
DAY 6 - METABOLIC CONDITIONING
METABOLIC CONDITIONING days are going to be your dedicated “cardio” days. Make sure you are
properly hydrated and ready to put forth your best effort on these days. For Fartlek runs, either run
outside (preferably on a track) or run on a treadmill and manipulate Jog/Run speeds in
correspondence with the interval BREAKDOWN. Intervals are completed consecutively without rest.
WEEK 1
WORKOUT
BREAKDOWN
12-MINUTE FARTLEK
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
1.5 MIN RUN
1.5 MIN JOG
1 MIN RUN
1 MIN JOG
1 MIN RUN
1 MIN JOG
45 SEC RUN
45 SEC JOG
45 SEC RUN
45 SEC JOG
30 SEC RUN
30 SEC JOG
30 SEC RUN
30 SEC JOG
WEEK 2
WORKOUT
BREAKDOWN
15-MINUTE FARTLEK
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
1.5 MIN RUN
1.5 MIN JOG
1.5 MIN RUN
1.5 MIN JOG
1 MIN RUN
1 MIN JOG
1 MIN RUN
1 MIN JOG
45 SEC RUN
45 SEC JOG
45 SEC RUN
45 SEC JOG
30 SEC RUN
30 SEC JOG
30 SEC RUN
30 SEC JOG
WEEK 3
WORKOUT
2 MILE RUN
BREAKDOWN
AFAP - RECORD TIME
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23
lOMoARcPSD|28921802
DAY 7 - ACTIVE RECOVERY
RECOVERY IS AN ACTIVE PROCESS. What you do on your rest days will impact your training days
so make sure you take these days just as serious as every other day on the training calendar.
Also, make sure you are consciously engaging your core and “belly breathing” with deep
breaths during foam rolling and stationary stretches.
MOVEMENT
SETS
REPS
1 ea
QUADS - 45s ea
HIPS - 45s ea
BACK - 60s
ADDUCTORS - 45s ea
FULL BODY FOAM ROLL
QUADS
HIPS
ADDUCTORS
BACK
BI-PHASIC HIP STRETCH
BI-PHASIC ADDUCTOR
STRETCH
WORLD’S GREATEST
STRETCH
BAND OVER AND BACKS
BAND PULL APARTS
LEG SLIDES
IRON CROSS
SCORPIONS
ROLLBACKS
1
1
2
2
2
1
1
1
1
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45s ea
45s ea
5 ea
10
10
12 ea
20 total
20 total
12
lOMoARcPSD|28921802
PHASE 2
WEEKS 4-6
STRENGTH
LEGEND
DB
KB
RB
ECC
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
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lOMoARcPSD|28921802
PHASE 2
DAY 1 - SQUAT / PUSH
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
1.5 DB FRONT SQUAT + CALF
RAISE
SUPERSET
1
FOOT ELEVATED BANDED SL
GLUTE BRIDGE
DB REVERSE LUNGE + KNEE
DRIVE
SUPERSET
2
SUPERSET
3
SETS
REPS
WEEK 4 WEEK 5 WEEK 6
10
12
15
4
60s
10 ea
12 ea
15 ea
8 ea
10 ea
12 ea
4
60s
HALF KNEELING DB PRESS
12 ea
15 ea
18 ea
STAIRCASE PUSH-UP
10
12
AMRAP
4
60s
SA DB ROW + ISO
10 ea
12 ea
15 ea
GOBLET WALL SIT +
ABDUCTION
30s
45s
60s
SUPERSET
4
BANDED STATIONARY OH DB
MARCHES
FINISHER
REST
3
45s
30
40
50
HOT 100 DB FROG PUMP: Complete 100 reps with perfect form as quickly as you can,
resting for only 10s at a time, if needed.
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lOMoARcPSD|28921802
PHASE 2
DAY 2 - PLYO / HIIT / CORE
The movements in this workout are listed in straight sets. That means that you will complete
the given number of sets and reps (Ex. Ankle Jumps 2 x 10 = 2 sets of 10 reps of Ankle
Jumps) before moving on to the next exercise. Make sure you follow the column that
corresponds with your training week. If you see an “ X ” that means you have no sets or reps
for that exercise this week. Stay within 30-60s rest in between sets for each plyo exercise.
MOVEMENT
WEEK 4
WEEK 5
WEEK 6
MAX EFFORT DROP JUMP
3x5
X
X
SPLIT JUMPS
3 x 10
X
X
TUCK JUMP
X
4x5
3 x 10
SPLIT JUMP + SQUAT JUMP
X
2x5
X
DOUBLE LEG BOUND
2 x 10
3 x 10
X
SPEED SKATER
4 x 10 ea
X
X
ALTERNATING BOUND
X
4 x 10
2 x 10 ea
SL FORWARD HOP
2 x 10 ea
4 x 10 ea
2 x 10
SPRINTER TUCK JUMP
X
X
4 x 5 ea
SPLIT JUMP + BROAD JUMP
X
X
2x5
HIIT / CORE
Using the SMARTWOD app, select the Tabata timer and enter the
appropriate rounds, work and rest intervals.
MOVEMENT
ROUNDS
WORK
REST
6 HIGH KNEES + 6
MOUNTAIN CLIMBERS
6
20
10
ALT TOE TOUCH
6
30
15
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Extra Credit: Add a round each week
lOMoARcPSD|28921802
PHASE 2
DAY 3 - HINGE / PULL
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SUPERSET
1
SUPERSET
2
SUPERSET
3
SETS
ECC BANDED SUMO DB RDL
BANDED FIRE HYDRANT +
DONKEY KICK
BANDED DB B-STANCE HIP
THRUST
REPS
WEEK 4 WEEK 5 WEEK 6
10
12
15
4
60s
10 ea
12 ea
15 ea
8 ea
10 ea
12 ea
4
60s
SUPERMAN PULLDOWN
12 ea
15 ea
18 ea
DB GORILLA ROW COMBO
10
12
AMRAP
4
60s
PAUSE BAND PULL APARTS
10 ea
12 ea
15 ea
SPLIT SQUAD PULSE
20 ea
25 ea
30 ea
SUPERSET
4
WRIST BANDED QUADRUPED
LATERAL WALK
FINISHER
REST
3
45s
30
40
50
HOT 100 SWISS BALL HAMSTRING CURL or TOWEL HAMSTRING CURL: Complete 100 reps
with perfect form as quickly as you can, resting for only 10s at a time, if needed.
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lOMoARcPSD|28921802
PHASE 2
DAY 4 - PLYO / HIIT / CORE
The movements in this workout are listed in straight sets. That means that you will complete
the given number of sets and reps (Ex. Ankle Jumps 2 x 10 = 2 sets of 10 reps of Ankle
Jumps) before moving on to the next exercise. Make sure you follow the column that
corresponds with your training week. If you see an “ X ” that means you have no sets or reps
for that exercise this week. Stay within 30-60s rest in between sets for each plyo exercise.
MOVEMENT
WEEK 4
WEEK 5
WEEK 6
MAX EFFORT DROP JUMP
3x5
X
X
SPLIT JUMPS
3 x 10
X
X
TUCK JUMP
X
4x5
3 x 10
SPLIT JUMP + SQUAT JUMP
X
2x5
X
DOUBLE LEG BOUND
2 x 10
3 x 10
X
SPEED SKATER
4 x 10 ea
X
X
ALTERNATING BOUND
X
4 x 10
2 x 10 ea
SL FORWARD HOP
2 x 10 ea
4 x 10 ea
2 x 10
SPRINTER TUCK JUMP
X
X
4 x 5 ea
SPLIT JUMP + BROAD JUMP
X
X
2x5
HIIT / CORE
Using the SMARTWOD app, select the Tabata timer and enter the
appropriate rounds, work and rest intervals.
MOVEMENT
ROUNDS
WORK
REST
SPRINTERS HOP
6
20
10
30
15
SIDE PLANK
SWITCH SIDES EVERY ROUND
6
SWITCH SIDES EVERY ROUND
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Extra Credit: Add a round each week
lOMoARcPSD|28921802
PHASE 2
DAY 5 - ALL
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SUPERSET
1
SUPERSET
2
DUAL DB SNATCH
WRIST BANDED DB FRONT
RAISE
SUPERSET
4
WEEK 4 WEEK 5 WEEK 6
10
12
60s
12
15
20
8 ea
10 ea
12 ea
4
ECC DB Z-PRESS
60s
12
15
18
10 ea
12 ea
15 ea
4
60s
DB T & I RAISE
12
15
18
PAUSE DB FROG PUMP
20 ea
25 ea
30 ea
3
BURPEE
FINISHER
REST
15
4
PAUSE DB SPLIT SQUAT
SL DECLINE NEUTRAL GRIP
SA DB PRESS
SUPERSET
3
SETS
REPS
45s
30
40
50
HOT 100 BANDED PLANK ARM REACH: Complete 100 total reps with perfect form as
quickly as you can, resting for only 10s at a time, if needed.
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lOMoARcPSD|28921802
PHASE 2
DAY 6 - METABOLIC CONDITIONING
METABOLIC CONDITIONING days are going to be your dedicated “cardio” days. Make sure you
are properly hydrated and ready to put forth your best effort on these days. For fartlek runs,
either run outside (preferably on a track) or run on a treadmill and manipulate Jog/Run speeds
in correspondence with the interval BREAKDOWN.
WEEK 4
WORKOUT
BREAKDOWN
15-MINUTE FARTLEK
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
1.5 MIN RUN
1.5 MIN JOG
1.5 MIN RUN
1.5 MIN JOG
1 MIN RUN
1 MIN JOG
1 MIN RUN
1 MIN JOG
45 SEC RUN
45 SEC JOG
45 SEC RUN
45 SEC JOG
30 SEC RUN
30 SEC JOG
30 SEC RUN
30 SEC JOG
WEEK 5
WORKOUT
BREAKDOWN
20-MINUTE FARTLEK
1 min RUN, 1 min JOG for 20mins total
WORKOUT
2 MILE RUN
BREAKDOWN
AFAP - RECORD TIME
WEEK 6
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lOMoARcPSD|28921802
PHASE 2
DAY 7 - ACTIVE RECOVERY
RECOVERY IS AN ACTIVE PROCESS. What you do on your rest days will impact your training days
so make sure you take these days just as serious as every other day on the training calendar.
Also, make sure you are consciously engaging your core and “belly breathing” with deep
breaths during foam rolling and stationary stretches.
MOVEMENT
SETS
REPS
1 ea
QUADS - 45s ea
HIPS - 45s ea
BACK - 60s
ADDUCTORS - 45s ea
1
45s ea
FULL BODY FOAM ROLL
QUADS
HIPS
ADDUCTORS
BACK
BI-PHASIC HIP
STRETCH
BI-PHASIC ADDUCTOR
STRETCH
WORLD’S GREATEST
STRETCH
BAND OVER AND
BACKS
BAND PULL APARTS
LEG SLIDES
IRON CROSS
SCORPIONS
ROLLBACKS
1
2
45s ea
5 ea
2
10
2
1
1
1
1
10
12 ea
20 total
20 total
12
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lOMoARcPSD|28921802
PHASE 3
WEEKS 7-8
POWER
LEGEND
DB
KB
RB
ECC
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
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lOMoARcPSD|28921802
PHASE 3
DAY 1 - SQUAT / PUSH
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SETS
DB LOADED SEATED JUMP
SUPERSET 1
REAR FOOT ELEVATED SPLIT
SQUAT JUMP
ECC + EXPLOSIVE CON SA RB
ROW
SUPERSET 4
WRIST BANDED STANDING DB
ARNOLD PRESS
DB FRONT RACK WALL-SIT +
ABDUCTION
5
6
REST
60s
5 ea
6 ea
10
AMRAP
60s
12
15
10 ea
12 ea
4
60s
12
15
45s
60s
4
DOUBLE BAND RB SQUAT THRUST
FINISHER
WEEK 8
4
DB FORWARD + REVERSE LUNGE
SUPERSET 3
WEEK 7
5
CLAP PUSH-UP
SUPERSET 2
REPS
45s
30s
45s
HOT 100 RB FRONT RAISE: Complete 100 reps with perfect form as quickly as you can,
resting for only 10s at a time, if needed.
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lOMoARcPSD|28921802
PHASE 3
DAY 2 - PLYO / HIIT / CORE
The movements in this workout are listed in straight sets. That means that you will complete
the given number of sets and reps (Ex. Ankle Jumps 2 x 10 = 2 sets of 10 reps of Ankle
Jumps) before moving on to the next exercise. Make sure you follow the column that
corresponds with your training week. If you see an “ X ” that means you have no sets or reps
for that exercise this week. Stay within 30-60s rest in between sets for each plyo exercise.
MOVEMENT
WEEK 7
WEEK 8
TUCK JUMP
2 x 10
2 x 10
SL FORWARD HOP
4 x 10 ea
4 x 10 ea
SPRINTER SPLIT JUMP
4 x 10 ea
4 x 10 ea
SPRINTER TUCK JUMP
4 x 10
X
KNEE POP UP + SQUAT JUMP
3x5
X
SPLIT JUMP + SPRINTER TUCK JUMP
X
4x5
KNEE POP UP + BROAD JUMP
X
3x5
HIIT / CORE
Using the SMARTWOD app, select the Tabata timer and enter the
appropriate rounds, work and rest intervals.
MOVEMENT
ROUNDS
WORK
REST
INVERTED TOE TOUCH
+ DOUBLE HOP
6
30
15
V-UP
6
30
15
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Extra Credit: Add a round each week
lOMoARcPSD|28921802
PHASE 3
DAY 3 - HINGE / PULL
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SETS
DB HARSKI SWING
WEEK 7
WEEK 8
10
12
5
SUPERSET 1
10 ea
15 ea
DOUBLE BANDED HIP THRUST
15
AMRAP
4
60s
SL RDL + ROW
10 ea
12 ea
BANDED DB HEX ROW
10 ea
12 ea
DECLINE DB PULLOVER + HEX
PRESS
4
DB SPLIT SQUAT HOLD
SUPERSET 4
DB FORWARD + REVERSE BEAR
CRAWL
FINISHER
REST
60s
X-PATTERN PULL APART
SUPERSET 2
SUPERSET 3
REPS
60s
12
15
45s ea
60s ea
4
45s
10 ea
12 ea
HOT 100 RESISTANCE BAND CURL: Complete 100 reps with perfect form as quickly as
you can, resting for only 10s at a time, if needed.
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lOMoARcPSD|28921802
PHASE 3
DAY 4 - PLYO / HIIT / CORE
The movements in this workout are listed in straight sets. That means that you will complete
the given number of sets and reps (Ex. Ankle Jumps 2 x 10 = 2 sets of 10 reps of Ankle
Jumps) before moving on to the next exercise. Make sure you follow the column that
corresponds with your training week. If you see an “ X ” that means you have no sets or reps
for that exercise this week. Stay within 30-60s rest in between sets for each plyo exercise.
MOVEMENT
WEEK 7
WEEK 8
TUCK JUMP
2 x 10
2 x 10
SL FORWARD HOP
4 x 10 ea
4 x 10 ea
SPRINTER SPLIT JUMP
4 x 10 ea
4 x 10 ea
SPRINTER TUCK JUMP
4 x 10
X
KNEE POP UP + SQUAT JUMP
3x5
X
SPLIT JUMP + SPRINTER TUCK JUMP
X
4x5
KNEE POP UP + BROAD JUMP
X
3x5
HIIT / CORE
Using the SMARTWOD app, select the Tabata timer and enter the
appropriate rounds, work and rest intervals.
MOVEMENT
ROUNDS
WORK
REST
6 MOUNTAIN CLIMBER
+ 6 HIGH KNEES
6
30
15
WINDSHIELD WIPERS
6
30
15
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Extra Credit: Add a round each week
lOMoARcPSD|28921802
PHASE 3
DAY 5 - ALL
The movements in this workout are arranged in SUPERSET fashion. 2 movements are grouped
together to complete back to back, for one “superset”. You will complete the designated # of
reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc.
MOVEMENT
SETS
SA DB SNATCH
SUPERSET 3
WEEK 7
WEEK 8
10
12
5
SUPERSET 1
SUPERSET 2
REPS
60s
REVERSE LUNGE + HIGH KNEE
10 ea
15 ea
ECC BANDED DB RDL
15
AMRAP
ECC GOBLET SQUAT + SQUAT
JUMP
ALT TABLETOP NEUTRAL GRIP
BENCH PRESS
4
60s
10 ea
12 ea
10 ea
12 ea
4
60s
3-WAY DB ROW
12
15
GLUTE BRIDGE + MARCH
45s ea
60s ea
4
SUPERSET 4
BURPEE + CURL + PRESS
FINISHER
REST
45s
10 ea
12 ea
HOT 100 PLANK JACKS: Complete 100 reps with perfect form as quickly as you can,
resting for only 10s at a time, if needed.
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lOMoARcPSD|28921802
PHASE 3
DAY 6 - METABOLIC CONDITIONING
METABOLIC CONDITIONING days are going to be your dedicated “cardio” days. Make sure you
are properly hydrated and ready to put forth your best effort on these days. For Maximal Sprints,
either use a treadmill, setting a sprint speed and completely dismounting on rest intervals, or
sprint outside at a distance of 40-100yds. If you are sprinting freely then you can increase
difficulty week to week by increasing sprinting distance.
WEEK 7
WORKOUT
BREAKDOWN
MAXIMAL SPRINTS
10 x 10s WORK, 50s REST
WORKOUT
BREAKDOWN
MAXIMAL SPRINTS
10 x 15s WORK, 45s REST
WEEK 8
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lOMoARcPSD|28921802
PHASE 3
DAY 7 - ACTIVE RECOVERY
RECOVERY IS AN ACTIVE PROCESS. What you do on your rest days will impact your training days
so make sure you take these days just as serious as every other day on the training calendar.
Also, make sure you are consciously engaging your core and “belly breathing” with deep
breaths during foam rolling and stationary stretches.
MOVEMENT
SETS
REPS
1 ea
QUADS - 45s ea
HIPS - 45s ea
BACK - 60s
ADDUCTORS - 45s ea
FULL BODY FOAM ROLL
QUADS
HIPS
ADDUCTORS
BACK
BI-PHASIC HIP STRETCH
BI-PHASIC ADDUCTOR
STRETCH
WORLD’S GREATEST
STRETCH
BAND OVER AND BACKS
BAND PULL APARTS
LEG SLIDES
IRON CROSS
SCORPIONS
ROLLBACKS
1
1
2
2
2
1
1
1
1
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45s ea
45s ea
5 ea
10
10
12 ea
20 total
20 total
12
40
lOMoARcPSD|28921802
LET’S CONNECT!
BE SURE TO TAG US IN
YOUR WORKOUT SELFIES
& VIDEOS!
@AthElitePro
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