Training for the apocalypse – Working on becoming a more robust and trainable athlete and putting together your training plan.

The program is at the following link https://docs.google.com/spreadsheets/d/1zlWbVc4ce1sQ5h0QYGe8Gt5d2dXqBvmm2HrGN1kCGEw/edit?usp=sharing

Finally once we have looked at how we are going to retain the performance element of our training as best we can with the equipment available to us we can look at setting up some habits that might be of benifit going forward.  Having worked with a mixture of different athletes one of the biggest differences I see with powerlifting and other sports is the sheer lack of cross training that lifters utalise. I am massively guilty of this myself and it is something I have been improving on recently around my injuries which has been helping massively.  Generally speaking there are two ways of looking at or engadging in this cross training 

• Cross training through other training methods
• Cross training using targeted conditioning work

The first method comes with the benefit of being more accountable since you will be in a group setting (that is post lock down naturally) and it will be lead by someone which being a human being means you will be more likely to do it.  It might also push you more than you might be pushed in a setting where you are consulting with an expert and left to do the set out work on your own. It comes with the down side of perhaps being more expensive (leading you to pay for a second monthly membership) however this can be easily circumvented via finding videos on youtube and using them.  Another downside and probably the main downside is that it is going to be very general. If you do pilates or yoga in an effort to crosstrain for your sport you are going to get a lot of benefit from the focus on core, glute and shoulder based strenth for powerlifting as well as the mobilisation/encouragement of movement. However you are probably going to be doing 60 minutes of exercise where about if you are lucky 5-10 minutes of it is going to be relevant or targeted at your weaknesses.  

The second method involves paying an expert such as a physiotherapist to have a look at you objectively and see where you are deficient in strength or condition.  This is normally done ad hoc after you have suffered from an injury or issue and have rehabbed back to health you will have exercises to help to keep your strength up and to stop an overload injury occurring in your training again.  A common practice in professional or elite sport is for athletes to either have a generic “prehab” routine or to have a set individual battery of exercises or top-up conditioning designed to help strengthen up their weak points so they are more robust and trainable.  This style of conditioning has the advantage of being specific to you as an athlete or to your sport, therefore, cutting down on wasted time. It has the negative of being driven by you the athlete so therefore you are way more likely to either skip it entirely or to half-ass it since there is no one on hand to keep you right or accountable.

Things you can try out and do in the coming days and weeks to try and help you become a better conditioned and robust athlete

Online Pilates/Yoga classes or youtube videos – if you were to chose training philosophies or methods that are probably of benefit or complementary to lifting then yoga or pilates would be my top picks.  They focus on general mobility and movement (more relevant to yoga) and strength in the hips, shoulder and core (relevant to both but probably more relevant to pilates) and they aren’t going to double down on the stresses we are already putting our body through in our training.  With circuit training or more general training like crossfit there can be a lot of doubling down on movement patterns and movements that are already undergoing a lot of stress (like the use of press up training when ⅓ if not more of your training time and stress is focused on bench pressing and assistance around the upper body).  Pilates and yoga tend to focus more on isometric, tempo based movement around the shoulder for instance which will have more of an affect around the rotator cuff and motor control around the joint which will have more of a complementary training adaptation as opposed to doubling up on training stress we are already getting in our programs. 

Trying some general conditioning work for powerlifting – you can utalise resources such as the barbell physio, rodger’s reset or strength coach therapy on instagram or online to get some ideas or routines you can carry out in adjunction with your training.  You can also look at some of the guidance below to look at some areas that we have found to be deficit in lifters that could do with some attention. The below are just anecdotally what we have found to be the case with the athletes and lifters we train. If you want more specific or detailed feedback then I would highly recommend seeking out a physiotherapist or an athletic trainer who specialises in dealing with lifting populations.  A lot of problems and issues 

Shoulder – 

Commonly in the shoulder it would appear rotator cuff strength is the most common issue with weightlifters, powerlifters and strongmen.

Exercises 

Side plank arms straight         

Sacap angels

Iron Scap band exercises

Side plank pull throughs

Shoulders taps

Frequency – 3-6x per week

2-4 exercises per session

Progress load, time or reps keep exercises at a solid RPE 9

Hip

For lifters with a lack of strength in adductor (possibly more relevant for sumo pullers) and glute med/hip flexor seems to be common areas of deficiency.

Exercises

Adductor plank

Adductor raise

Lying side leg lift (add band for resistance)

Lying leg lift (add band for resistance)
Hip flexor extensions (add band to increase resistance)

Frequency – 3-6x per week

2-4 exercises per session

Progress load, time or reps keep exercises at a solid RPE 9

Knee

Quad strength seems to be an important work on for a lot of lifter but also training load is probably more relevant for knee related issues as they tend to be tendinopathy or tendonitis which is best managed first with pain and load management (the training load) and then using methods such as heavy slow resistance training to help to improve the quality of the tendon. 

Exercises

Step up with slow eccentric (keep all weight on the front leg don’t push off with back leg)

Pistol squat to bench

Pistol squat with trailing leg

Knee extensions with band or machine

Leg Press

Slow tempo box squats

Frequency 2-3x per week

2-3 exercises per session 

Progress load, time or reps keep exercises at a solid RPE 9

Back

Back pain is very common not just in lifters but with the population in general.  As a general rule of thumb the best thing you can do for back pain is to get it and to keep it moving.  Sedentary lifestyle factors will only make the back pain worse or help it to persist. With training you should first lookl to avoid painful movement and then reintroduce training with lower load, higher rep and slower tempo to reduce the force demand which puts the stress being placed on you and your back less but will allow you to still train hard. 

Exercises 

Cat/Camel (mobility)

Mckenzie press up (mobility)

Childs pose (mobiilty)

Bird dog progressions (strength)

Dead Bug progressions (strength)

Frequency (multiple times daily for mobility work and 2-3x per week for strength work)

Key mobility exercises in a circuit format few times during the day especially if you work a sedentary job.

Progression is to just keep on top of the mobility and to progress the strengthening work to RPE 9 and to keep challenging it.

Increasing your general physical preparation and keeping your training interesting while you can’t train at a gym

Depending on your training goals and your equipment availability you might want to include some more general preparation work or cardiovascular work into your program.  You should probably be reasonably sparing with the introduction of this kind of work and take it at your own time there is no need to go from one extreme to the other. Including regular lower level intensity cardio is definitely a good idea setting up a tangible goal of getting in your 10,000 steps a day either before a certain time or during your outdoor exercise (if this is permitted in your area) can be a good thing to do not just for your general fitness but also for your mental health.

If you want to change tact and try to improve your aerobic fitness during the following period you can utalise a mixture of running, walking, cycling and circuit training to help to develop your conditioning and cardiovascular system.  Before you start jumping on the crossfit workouts without thinking about how you are going to implement it you should understand some very simple conditioning principles.

Central adaptations

Central adaptations refers to adaptation of the heart and lungs to exercise training.  This kind of training will make you fitter in every aspect of your life and sport. Your cardiovascular system has a MASSIVE ability to train, adapt and recover.  It also will adapt and improve with both low intensity exercise and high intensity exercise. Higher intensity exercise will drive more peripheral adaptation (we will discuss this briefly next) while your heart and lungs will get better with any kind of training.  There is no need to drive yourself into the ground to get into good shape. If anything by taking your time and developing your aerobic base (central adaptation, i.e. heart and lungs) first as a priority you will be way fitter and more adaptable in the long run.

Peripheral adaptation

Peripheral adaptations happen at the level of the muscle cells and enzymes being used during the exercise.  Example of which is cycling will develop the muscular endurance in your quadriceps and the enzymes (ability to produce energy and clear waste products) and the capillarisation (density of blood vessels and ability to deliver blood to working muscle cells).  Generally speaking these adaptations will be more specific to the task you are trying to get fitter for. So if you are wanting to become fitter at running for instance you will only really develop the ability of your calves, hamstrings and glutes to maintain a steady running gait by running.  

What are you looking to get out of your conditioning training?

For a lot of us we might be viewing this as a chance to become a bit fitter, lose a bit of weight and to generally not feel as shit.  We don’t need to become broken and sore all of the time to achieve this end goal. To develop your overall conditioning and to get in better shape you should be looking more at your daily activity and your daily energy intake (read diet) to put yourself into a slight deficit.  It is also a marathon and not a sprint so there is little to be gained in smashing your pan in 5 days of the week and then making a cunt of 2. Your net effort over the 7 days every week is what is going to count.

When it comes to your conditioning we are going to focus on building a sustainable approach.  You can utalise some more intense protocols if you want to get a feeling like you are working hard.  It is a lot easier to get a good endocrine rush doing conditioning training than doing bodyweight or low load based resistance training.  It can help to keep you engaged with what you are doing to do a couple of harder/more intense conditioning session but there is no need to train like that every session to see any improvement in your fitness if anything it is counterproductive as you just wind up in a state of overreach and will end up having to give up either from fatigue or overuse injury.  

For lifters I would recommend you have the majority of your conditioning you stick to low intensity, low impact activity and do it regularly ideally every day in the form of walking, cycling or recovery based circuits.

If you want to incorporate harder interval based work you should look to do this 1-3x per week.  The more used to this kind of training you are generally the more you can do, if you are new to it i would recommend doing 1 session for 2-3 weeks and then incorporating a second session there isn’t much need to get up to 3-4x interval based sessions unless you are looking to get into a sport where fitness is important.

Setting up your training week

Now that we have looked at the various elements of the training that we can do while limited to training with no or limited equipment.

Weekly Structure

Day 1 – Plyometric and high force based session, easy aerobic based conditioning (option)

Day 2 – Hypertrophy based workout, hard conditioning session (optional)

Day 3 – Control and muscular endurance based session, easy aerobic based conditioning (option)

Day 4 – Plyometric and high force based session, easy aerobic based conditioning (option)

Day 5 – Hypertrophy based workout, hard conditioning session (optional)

Day 6 – Control and muscular endurance based session, easy aerobic based conditioning (option)

Day 7 – Active recovery

We should try and do the plyometric or force based work when we are freshest so at the start of the training week and after the easiest day of the week (Day 3 + 6 have more of a general physical preparation theme focusing on prehab/yoga/pilates and easier conditioning).  We are also localising the harder work into 2 days in the week this is the messier session where there may be some cross over in terms of energy systems involved and muscles being used. So we are going to plan these followed by the easiest days following.

Session ideas and programs.

There are so many ways to include training, we need to be flexible and willing to try out new ideas and ways of training,  You might want to set out play days where you maybe try out some new or fun session based around gymnastics, calisthenics or some more group class based training like zumba or boxing circuits.  At the end of the day if we can maintain some strength and size using training methods we have discussed great but ultamitekly we should be using exercise to keep us fit, healthy and endgadged in the good habit we have developed and if you need to try somthing different or to just fuck about to stay engadged then go for it.  The barbell will be waiting for you whenever this bullshit is over it’s going nowhere.

4 Week structured program

It is split into 3 tiers

Novice – for people who are either newer to training / have really limited equipment or will struggle with more ballistic training

Intermediate – for people who have more equipment available / have a higher training age or who can engage in more ballistic / plyometric based training

Limited equipment – for people who have a bar, maybe and rack and limited weight but can do a hypertrophy program with some more power based / ballistic based elements

The program is at the following link https://docs.google.com/spreadsheets/d/1zlWbVc4ce1sQ5h0QYGe8Gt5d2dXqBvmm2HrGN1kCGEw/edit?usp=sharing

You can access it either by 

Downloading a copy – File —> Download

Making a copy to your google drive – File —>  Make a copu

The link is deliberately read-only so it doesn’t get altered by anyone but me.

Two weeks of example sessions based on how much equipment you have

Minimal Equipment (stuff lying around the house, some bands, bodyweight)

Week 1 – 

Session 1 

A – Squat w bag – 30 second constant tension

B – Press up w bag – 30 second constant tension

C – Pull up – 30 second AMRAP

D – Bag or KB Swing – 30 sec constant tension

E – Plank w bag – 30 seconds

F – 60 second rest

8 Rounds

Session 2 

A – Lat raise w water bottles or light band or bag – 25 reps

B – Upright row w water bottles or light band or bag – 25 reps

C – Curl w water bottles or light band or bag – 25 reps

D – Push down w band or OH Ext w water bottles or light band or bag – 25 reps

E – Lunge pump – 25 reps EL

F – KB, Heavy bottle or Bag swing – 25 reps

As Many Rounds As Possible – 20 minuite time cap

Session 3 – 30 minute Yoga flow – https://www.youtube.com/watch?v=7ciS93shMNQ

Session 4  –

A – Split squat w weight or Bodyweight – 1 set to failure each leg

B – Handstand press up – 1 set to failure

C – Nordic Trap legs in bed, sofa or use partner – 1 set to failure

D – Inverted row or Chin up – 1 set to failure

E – Reverse crunch – 20 reps

F – 120 second rest

3 Rounds

Session 5 

A – Front raise w water bottles or light band or bag – 25 reps

B – Banded face pull w light band or bag – 25 reps

C – Body curl w rope, straps, trx, towel- 25 reps

D – Dips using Tables, chairs, bench – 25 reps

E – Step up using couch, chair, steps – 25 reps EL

F – Good morning w bag on head or heavy band – 25 reps

Equipment level 2 – (some weights or dumbbells, bands, kettlebells)

Week 1 

Session 1 

A – Goblet squat x 10

B – Swing x 20

C – Weighted press up x 10

D – Renegade or One arm row x 10

90 seconds rest – 

6 Rounds

Session 2 

A – Weighted Split Squat (rear leg elevated) x 10 EL

B – Single leg deadlift x 10 EL

C – Single leg hip thrust w weight x 10 EL

D – Cuban press x 10

E – Banded Arc x 10

F – Lu Raise x 10

120 seconds rest – 

3 Rounds

Session 3 – 

30 minute Yoga flow – https://www.youtube.com/watch?v=7ciS93shMNQ

Session 4

A – Tempo Goblet squat (3-0-3) x 10

B – Tempo good morning (hug weight- 3-0-3) x 10

C – Tempo press up (3-0-3, weighted if you can) x 10

D – Chin or pull up – 

90 seconds rest – 

6 Rounds 

Session 5 

A – Walking overhead lunge – x 10 EL

B – Cossack Squat x 10 EL

C – Weighted single leg hip bridge x 30 sec each leg

D – Rev fly x 10

E – Curl x 20

F – OH ext x 20

120 seconds rest – 

5 Rounds

Session 6 – 

40 minute Yoga flow – https://www.youtube.com/watch?v=9kOCY0KNByw

Equipment level 3 – (barbell rack, weights, enough weight for high volume GPP work)

Week 1 

Session 1 

High bar or Front Squat – 3×10 @ RPE 6

Floor or feet up bench press – 3×10 @ RPE 6

Pendlay row or inverted row – 3×10 @ RPE 6

Session 2 

Snatch grip deadlift or RDL – 3×10 @ RPE 6

Overhead press – 3×10 @ RPE 6

Chin up or Pull up (banded if needed) – 3×10 @ RPE 6

Session 3 (keep rest limited) – 

Barbell split squat – 3×10 EL @ RPE 6

Single leg deadlift – 3×10 EL @ RPE 6

Press up s/s Inverted row – 3×10

DB Facedown plate angels – 3×10

DB Rev fly – 3×10

Single leg abductions – 3×10 EL

Session 4

Pause High bar or Front Squat – 3×10 @ RPE 6

Close grip Floor or feet up bench press – 3×10 @ RPE 6

Pendlay row or inverted row – 3×10 @ RPE 6

Session 5 

Sumo deadlift or good morning – 3×10 @ RPE 6

Overhead press OR high incline bench press – 3×10 @ RPE 6

Chin up or Pull up (banded if needed change grip from session 2) – 3×10 @ RPE 6

Session 6 – 

Step up or Walking lunge – 3×10 EL @ RPE 6

Barbell hip thrust – 3×10 EL @ RPE 6

Weighted deadbug – 3×10

Y-T-Ws – 3×10

Single leg abductions – 3×10 EL

Session 7

30 minute Yoga flow – https://www.youtube.com/watch?v=7ciS93shMNQ

Minimal Equipment (stuff lying around the house, some bands, bodyweight)

Week 2 – 

Session 1 

Warm up – 

Bw squat x 5

Lunge pump x 5 EL

Lying straight leg lift x 5 EL

Calf raise x 10 (slow tempo)

1 – Skipping x 1 min / 1 min off x 3 OR Pogo jump x 10 / 1 min off x 3

2 – Vertical jump x 5 – 2 min rest x 5

3 – Bound x 3 – 2 min rest x 3

4 – Clap press ups x 5 – 1 min rest x 5

5 – Throw for height – object weighing 3-10kg depending on strength – x 5 – 2 min rest – 3 sets

6 – Single leg bound (hop and stop) x 3 EL – 2 min rest x 3

Session 2 – Add weighted backpack

Warm up – 3 rounds

Scap push up x 10

Shoulder taps x 10 ES

Scap rows or pulls ups (if you can) x 10 

Side plank arms length x 15 sec ES

A – Press up (wide grip) x 1 rep shy of failure, 30 seconds rest, Close grip press up x failure

B – Split squat rear leg elevated x 10 ES (2-0-2 tempo)

C – Single leg thruster x 10 ES (2-0-2 tempo)

D – Inverted row (wide grip) x 1 rep shy failure, 30 seconds rest,  Underhand or close grip x failure

E – Nordic x 1 shy of F OR Adductor plank x F ES

F – Calf raise double leg x 20, no rest, Single leg calf raise x 10 EL

3 min rest – 3 rounds

Session 3 – 30 minutes pilates – https://www.youtube.com/watch?v=UEMWK9hUHOQ

Session 4  –

Warm up – 

Bw squat x 5

Lunge pump x 5 EL

Lying straight leg lift x 5 EL

Calf raise x 10 (slow tempo)

1 – Skipping x 1 min / 1 min off x 3 OR Pogo jump x 10 / 1 min off x 3

2 – Repeat vertical jump effort x 5 – 2 min rest x 5

3 – Repeat Bound x 3 – 2 min rest x 3

4 – Clap press ups x 5 – 1 min rest x 5

5 – Throw for height – object weighing 3-10kg depending on strength – x 5 – 2 min rest – 3 sets

6 – Single leg bound (hop and stop) x 3 EL – 2 min rest x 3

Session 5 

Warm up – 3 rounds

Scap push up x 10

Shoulder taps x 10 ES

Scap rows or pulls ups (if you can) x 10 

Side plank arms length x 15 sec ES

A – Press up (from deficit) x 1 rep shy of failure, 30 seconds rest, Press up to block x failure

B – Step up x 10 ES (2-0-2 tempo)

C – Single leg thruster, straight leg x 10 ES (2-0-2 tempo)

D – Inverted Row (wide grip) x 1 rep shy failure, 30 seconds rest,  Underhand or close grip x failure

E – Nordic x 1 shy of F OR Adductor plank x F ES

F – Calf raise double leg x 10, no rest, Single leg calf raise x 10 EL – 2-0-2 tempo

OR Oclussion session (more info – https://www.youtube.com/watch?v=iQPrVUnCPOk)

Press up from deficit – 15 reps / 90 sec off x 3

Inverted row (underhand if possible) – 10 reps / 90s x 3

Split squat – 15 reps / 90s off x 3

Bag hamstring curl x 30 / 90s off x 3

OH Ext x 30 / 90s off x 3

Concentration curl x 30 / 90s off x 3

Session 6 – 

Yoga for lifters – https://www.youtube.com/watch?v=iN-FPh7r1yg

Session 7 – 

With water bottles or bag full or books

Curl and press x 10

Upright row x 10

Lat raise x 10

Rev fly x 10

OH ext x 10 

5 rounds minimal rest.

Equipment level 2 – (some weights or dumbbells, bands, kettlebells)

Week 2 – 

Session 1 

Warm up – 

Bw squat x 5

Lunge pump x 5 EL

Lying straight leg lift x 5 EL

Calf raise x 10 (slow tempo)

1 – Skipping x 1 min / 1 min off x 3 OR Pogo jump x 10 / 1 min off x 3

2 – BB, KB or DB Squat jump x 5 – 2 min rest x 5

3 – Bound x 3 – 2 min rest x 3

4 – Clap press ups x 5 – 1 min rest x 5

5 – Clap pull up x 5 – 1 min rest x 5

6 – Borzov hops (jumps from BSS position) x 5 EL – 2 min rest x 3

Session 2 – Add weighted backpack

Warm up – 3 rounds

Scap push up x 10

Shoulder taps x 10 ES

Scap angles x 10

Banded rev fly x 10 

Side plank arms length x 15 sec ES

A – Weighted Press up x 1 rep shy of failure, Strip weight, x 1 rep shy failure, BW x failure

B – Weighted Split squat rear leg elevated x 10 ES (2-0-2 tempo)

C – Weighted Single leg thruster x 10 ES (2-0-2 tempo)

D – SA Row or renegade row x 10 EA, 30 sec rest, inverted row to failure

E – Nordic x 1 shy of F OR Adductor plank x F ES

F – Weighted Calf raise double leg x 20, no rest, Single leg calf raise x 10 EL

3 min rest – 3 rounds

Session 3 – 30 minutes pilates – https://www.youtube.com/watch?v=UEMWK9hUHOQ

Session 4  –

Warm up – 

Bw squat x 5

Lunge pump x 5 EL

Lying straight leg lift x 5 EL

Calf raise x 10 (slow tempo)

1 – Skipping x 1 min / 1 min off x 3 OR Pogo jump x 10 / 1 min off x 3

2 – Repeat Squat jump effort x 5 – 2 min rest x 5

3 – Repeat Bound x 3 – 2 min rest x 3

4 – Clap press ups x 5 s/s Weighted throw for distance x 3 – 1 min rest x 5

5 – Throw for height – object weighing 3-10kg depending on strength – x 5 – 2 min rest – 3 sets

6 – Single leg bound (hop and stop) x 3 EL – 2 min rest x 3

Session 5 

Warm up – 3 rounds

Scap push up x 10

Shoulder taps x 10 ES

Scap angels x 10

Banded rev fly x 10 

Side plank arms length x 15 sec ES

A – Weighted Press up (from deficit) x 1 rep shy of failure, 30 seconds rest, Weighted Press up to block x failure

B – DB or KB Step up x 10 ES (2-0-2 tempo)

C – DB or KB Single leg thruster, straight leg x 10 ES (2-0-2 tempo)

D – Inverted Row (wide grip) x 1 rep shy failure, 30 seconds rest,  DB or KB (ideally chest supported) row x f

E – Nordic x 1 shy of F OR Adductor plank x F ES

F – DB or KB Calf raise double leg x 10, no rest, Single leg calf raise x 10 EL – 2-0-2 tempo

OR Oclussion session (more info – https://www.youtube.com/watch?v=iQPrVUnCPOk)

DB Press x 30, 90 sec rest x 3

DB Curl and press, 90 sec rest x 3

Weighted split squat x 15 EL, 90 sec rest x 3

Single leg DL x 10 EL, 90 sec rest x 3

DB incline or hammer curl x 20, 90 sec rest x 3

OH Ext or rolling db press x 20, 90 sec rest x 3

Session 6 – 

Yoga for lifters – https://www.youtube.com/watch?v=iN-FPh7r1yg

Session 7 – 

Gobet squat x 10

KB Swing x 10

Lunge x 5 EL

Curl and press x 10

Rev fly x 10

Kick back x 10

5 laps minimal rest

Equipment level 3 – (barbell rack, weights, enough weight for high volume GPP work)

Week 2 

Session 1 

Warm up – 

Bw squat x 5

Lunge pump x 5 EL

Lying straight leg lift x 5 EL

Calf raise x 10 (slow tempo)

BB pogo jump x 10 x 3

Jump squat x 5 x 5

Push press x 5 x 5

High pull x 5 x 5

Clap press up x 5 x 5

Session 2 

Warm up – 3 rounds

Scap push up x 10

Shoulder taps x 10 ES

Scap angels x 10

Banded rev fly x 10 

Side plank arms length x 15 sec ES

Squat or front squat – 4×10 @ RPE 6-7

Snatch grip deadlift or RDL – 4×10 @ RPE 6-7

Overhead press – 4×10 @ RPE 6-7

Chin up or Pull up (banded if needed) – 4×10 @ RPE 6-7

Session 3 (keep rest limited) – 

Barbell split squat – 4×10 EL @ RPE 6-7

Single leg deadlift – 4×10 EL @ RPE 6-7

Floor press s/s Inverted row – 4×10

DB Facedown plate angels – 4×10

DB Rev fly – 4×10

Single leg abductions – 3×10 EL

Session 4 – 

30 minutes pilates – https://www.youtube.com/watch?v=UEMWK9hUHOQ

Session 5 

Warm up – 

Bw squat x 5

Lunge pump x 5 EL

Lying straight leg lift x 5 EL

Calf raise x 10 (slow tempo)

BB pogo jump x 10 x 3

Jump squat x 5 x 5

Push press x 5 x 5

High pull x 5 x 5

Clap press up x 5 x 5

Session 6 – 

Warm up – 3 rounds

Scap push up x 10

Shoulder taps x 10 ES

Scap angels x 10

Banded rev fly x 10 

Side plank arms length x 15 sec ES

Squat or front squat – 4×10 @ RPE 6-7

Snatch grip deadlift or RDL – 4×10 @ RPE 6-7

Overhead press – 4×10 @ RPE 6-7

Chin up or Pull up (banded if needed) – 4×10 @ RPE 6-7

Weighted press up s/s Inverted row – 4×10 @ RPE 6-7

Session 7

30 minute Yoga flow – https://www.youtube.com/watch?v=7ciS93shMNQ

Conditioning

Day 1 

Run option – 

Warm up 

Calf raise x 10 

Hamstring floss x 10

Leg swing (adductor) x 10

Leg Swing (hamstring) x 10

X 3

4 min moderate pace

2 min walk 

X 4

3 min easy jog or walk to cool down

Bw Option

Block run (round house or round estate)

Down up x 10

Mountain climbers x 20

Plank x 60 sec

6 rounds no rest

Barbell option

Beast circuit (empty bar or light weight)

6x Deadlift

6x high pull

6x front squat

6x push press

6x back squat

6x bent over row

Block run

6 rounds no rest.

Day 2 

Run option – 

Warm up 

Calf raise x 10 

Hamstring floss x 10

Leg swing (adductor) x 10

Leg Swing (hamstring) x 10

X 3

1 min hard run

1 min walk

X 12

3 min easy jog or walk to cool down

Bw Option

Burppees – 30 sec man as you can – 30 sec off x 6

4 min rest 

X 3

Day 3 

Rest Day – 10,000 step walk, 40-60 min east bike ride, Yoga or pilates

Day 4 

Run option – 

Warm up 

Calf raise x 10 

Hamstring floss x 10

Leg swing (adductor) x 10

Leg Swing (hamstring) x 10

X 3

3 min moderate pace

3 min walk 

X 6

3 min easy jog or walk to cool down

Bw Option

Squat jump x 5

Bw squat x 10

Walking lunge x 8 EL

Bicycle crunch x 20

8 rounds no rest

Barbell option

Girthy circuit (empty bar or light weight)

Barbell thruster (squat into press) x 10

Push Press x 10

Back Squat x 10

Jump squat x 10

BN push press x 10

BB high pull x 10

Burpees over bar x 10

5 rounds no rest

Day 5

Run option – 

Warm up 

Calf raise x 10 

Hamstring floss x 10

Leg swing (adductor) x 10

Leg Swing (hamstring) x 10

X 3

30 min hard run

30 sec rest

X 8

2 min rest 

X 3

3 min easy jog or walk to cool down

Bw Option

Down up shuttle – down up on the line every 5m (0-5-0-10-0-15-0-20-0-25-0)

45 sec max effort

3 min 15 sec rest

X 2-6 (depending on fitness)

Day 6 – Rest Day – 10,000 step walk, 40-60 min east bike ride, Yoga or pilates

Day 7 – Rest Day – 10,000 step walk, 40-60 min east bike ride, Yoga or pilate

Finisher ideas stolen from Ashley Jones

CIrcuit Ideas stolen from Ashley Jones

Circuit Options

Warm Up: Sledge Hammer Hits, KB Swings, Skipping, Battle Ropes (3 x 30 secs on each)

1: Otago Circuit (5)

Row 300m in <1 minute/10 Full Burpees/10 x 36kg 2 arm swing with KB/4 x 15 metres shuttle run/10kg Med Ball slam to ground 10 each side

2: Power Circuit (5 x 5 + 500 metres row after each circuit)

Power Snatch – Clean + Push Press from Blocks – Band Bench Press  – Full Body Twist – Band Box Squat

3: Beastly Circuits

(4 sets x 6 reps then 3 minutes hard cardio – Row/Assault Bike/Treadmill Incline Run)

Option 1: Dead Lift/Power Clean from Hang/Front Squat/Push Press/ Bent Over Row / Romanian Dead Lift

Option 2: Power Clean from floor/Split jerk/Front Squat/Hang Clean/Lunge/Bent Row

Option 3: Power Snatch from floor/Push Press/Back Squat/Hang Clean/Split Jerk/Romanian Dead Lift

Option 4: 3 position Clean/Push Press/Jump Squat/Hang Snatch/Split Jerk behind Neck/Good Morning

Option 5: Power Snatch from floor/Overhead Squat/Push Jerk behind Head/Combo Good Morning/Jump Squat/Power Clean from Hang

4a: Body Weight GPP Circuit

10 reps on each non-stop circuit: Grasshoppers/Hindu Push Ups/Knees to Feet Jumps/Scorpions/Mountain Climbers/Alternate Lunges/Rock & Rolls/Push Ups/Prisoner Jump Squats/Sit Ups

4b: BW Blast

BW Chin Ups x 5 reps/BW Dips x 5 reps/BW Horizontal Row x 10 reps/BW Push Ups x 10 reps

(Continuous for 20 minutes)

5: Kettle Bell GPP Circuit

A1. Alt. KB Cleans

A2. Alt KB Press

A3. Alt. KB Upright Rows

A4. Alt. KB Snatches

A5. Alt. KB Floor Press

A6. MMA KB Row

 30 seconds on each, rest 90 seconds and repeat for a total of 6 sets

6: Strongman Circuit

40m Prowler

20m Tyre Flip

40m Farmer’s Walk

20m Bear Crawl

40m Cross Carry

7: The Warren Metabolic Blast

30 seconds Prowler (loaded carry of any type)/30 seconds REST

30 Seconds Assault Bike or Rower or Ski Erg/30 seconds REST

then 20 seconds of each then 10 seconds of each then 20 seconds of each then 30 seconds of each then rest 90 seconds complete circuit 2 – 4 times

8: Tumminello Weight Plate 8’s

Overhead Squat

Swings

Bent-over Row

Reverse Lunge & Twist

Shoulder Press

Diagonal Chops

Overhead Walk

9: Medley Conditioning (6)

30 seconds Prowler push/15 seconds rest/30 seconds sledgehammer hits/15 second rest/30 second kettle bell swings/15 seconds rest/30 seconds tyre flips/15 seconds rest/30 second battling ropes/15 second rest/30 seconds push up + burpee/15 seconds rest

10: Pull – Push – Squat EMOM (Thibadeau)

Minute 1: 4 squats @ 75%

Minute 2: 4 Bench Press @ 75%

Minute 3: 4 Deadlifts @ 75%

Repeat for 4- 8 circuits

Use any combination of movements you wish

11: Poliquin Lactate Circuit x 3

12 Squats @ 12RM

60” REST

12 Chins @ 12RM

60” REST

12 Deadlifts @ 12RM

60” REST

12 Dips @ 12RM

12: Strength as a Peripheral Heart Action (PHA) circuit

Squat option

Hinge option

Upper Body Push option

Upper Body Pull option

Loaded Carry option