Episode 43 :warm Ups & Body Composition Templates - Podcast Show Notes

Episode 43 - Show Notes
robbie.ultimateperfromance@gmail.com
Speed & Multi-Directional Speed
Elastic/Reactive Strength (Speed-Strength
Explosive Strength (Strength-Speed & Speed-Strength)
Maximum Strength
Hypertrophy (if needed)
Body Composition (if needed)
Work Capacity
Movement Quality
Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Med Ball) - Pecs (Med Ball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
Stretch or FMS weak link Stretch or FMS weak link
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug into Lateral Lunge/Squat
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat
Overhead Reverse Lunge Walk Lateral A-March
Inchworm Lateral A-Skip
Spiderman Lateral Crossover Skip
Straight Leg Walk Lateral Crossunder Skip
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low)
A-March Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Linear Hurdle Jumps 3x5 Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg
Day 5: Linear Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): A2: Explosive Med Ball Throws (NCM):
Day 1: Horizontal Chest Throw – Overhand 2x5 Day 3: ½ Kneeling Rotational Throw 2x5
Day 5: Underhand Overhead Backwards Throw 2x5
Linear Speed: Multi-Directional Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs/Reps Rest Interval: 1min/Sets
Day 1 & 5 - Linear: Day 3 – Multi-Directional:
SMR – Roller: SMR – Roller:
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet
FMS Weak Link: FMS Weak Link:
Time: 5-10mins Time: 5-10mins

Dynamic Warm Up - Linear : Dynamic Warm Up – Multi-Directional:
A-March Carioca
High Knees BW Squats (In Place) x10
High Heels NCM Squat Jump to Single Leg Landing x3 Each Leg
Straight Leg Skip Dynamic Hip Turns x20secs
Backpedal Acceleration-Deceleration into Athlete Stance x5
BW Squats (In Place) x10
NCM Squat Jump to Single Leg Landing x3 Each Leg
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM):
Day 1: Day 3:
NCM Linear Hurdle Jump 2x5 NCM Lateral/Medial Hurdle Hop 2x3 Each Leg
CM Linear Hurdle Jumps i Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Day 5:
NCM Linear Box Hops 2x5
CM Linear Box Hop 1x5
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 ½ Kneeling Rotational Throw 3x5
CM Horizontal Chest Throw – Overhand 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Total Time: 10mins Total Time: 10mins
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Rest Interval: 60secs -Reps Rest Interval: 60secs - Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-March Carioca
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
A1: Explosive Jumps/Hops (NCM & CM): A1: Explosive Hops (NCM & CM):
Day 1: Day 3:
NCM Linear Hurdle Jumps 2x5 NCM 1 Leg Lateral/Medial Hurdle Hops 2x3 Each Leg
CM Linear Hurdle Jumps 1x5 CM 1 Leg Lateral/Medial Hurdle Hops 2x3 Each Leg
Day 5:
NCM Single Leg Hurdle Hops 2x5 Each Leg
CM Single Leg Hurdle Hops 1x5 Each Leg
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 NCM Standing Rotational Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throw 1x5
Day 5:
NCM Underhand Overhead Backwards Throw 2x5
CM Underhand Overhead Backwards Throw 1x5
10m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3
5m Acceleration into 5m Crossover to Base 1x3
5m Acceleration into 5m Directional Step to Base 1x3
Time: 15mins Time: 5-10mins
Rest Interval: 60secs/Reps, 3mins Sets Rest Interval: 2mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM):
Day 1: Day 3:
NCM Linear Hurdle Jump 2x5 NCM Lateral/Medial Hurdle Hop 2x3 Each Leg
CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg
Day 5:
NCM Linear Hurdle Hops 2x5
CM Linear Hurdle Hop 1x5
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM):
Day 1: Day 3:
NCM Horizontal Chest Throw – Overhand 2x5 NCM Standing Rotational Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throws 1x5
Day 5:
NCM Backward Overhead Throw – 2x5
CM Backward Overhead Throw 1x5
Linear Speed: Multi-Directional Speed Drills (Planned):
10m Accelerations 2x5– 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3
Rest Interval: 60secs – Reps/ 3mins - Sets Rest Interval: 120secs - Sets
Total Time: 10-15mins Total Time: 5-10mins
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-Skip Carioca
High Knees Lateral Crawl w/Push Up x5
High Heels Dynamic Hip Turns x20secs
Straight Leg Skip Acceleration-Deceleration into Athlete Stance x5
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Explosive/Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): Explosive/Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Explosive & Elastic Jumps/Hops (CM & DC-Continuous): A1: Explosive & Elastic Hops (CM & DC-Continuous):
Day 1: Day 3:
CM Linear Hurdle Jumps 4x5 CM Lateral/Medial Hurdle Hops 4x3 Each Leg
DC Continuous Linear Hurdle Jumps 1x5 DC Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Day 5:
CM Linear Hurdle Hops 4x5 Each Leg
DC Continuous Linear Hurdle Hops 1x5 Each Leg
A2: Explosive Med Ball Throws (CM): A2: Explosive & Elastic Med Ball Throws (CM & Continuous):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 5x5 CM Standing Rotational Throw 4x5
Continuous Standing Rotational Throw 1x10
Day 5:
20m Accelerations 2x5 – 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
5m Acceleration into 5m Crossover & Cut to Base 1x3
5m Acceleration into 5m Directional Step & Cut to Base x3
Rest Interval: 2mins/Reps, 4mins Sets Rest Interval: 3mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
Elastic Jumps/Hops Med Ball Throws (Speed-Strength): Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Elastic Jumps/ Hops (DC Continuous & Continuous): A1: Explosive Hops (DC Continuous & Continuous):
Day 1: Day 3:
Continuous Linear Hurdle Jumps 3x10sinear ral/Medial Hurdle Hops Continuous Lateral/Medial Hurdle Hops 1x5 Each Leg
Day 5:
DC Continuous Linear Hurdle Hops 1x10
Continuous Linear Hurdle Hops 3x10
A2: Elastic Med Ball Throws (DC & DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DC Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
DD Horizontal Chest Throw – Overhand 1x5
Day 5:
DC Backward Overhead Throw – 3x5
DD Backward Overhead Throw 1x5
Linear Speed: Multi-Directional Speed Drills (Random):
30m Sprint 2x5– 2 Point Start 5m Acceleration into 5m Shuffle & Cut to Base 1x3
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-Skip Carioca
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Elastic Jumps/Hops (DC-Continuous & Continuous): A1: Elastic Hops (DC-Continuous & Continuous):
Day 1: Day 3:
Continuous Linear Hurdle Jumps 3x10 Continuous Lateral/Medial Hurdle Hops 3x5 Each Leg
Day 5:
DC Continuous Linear Hurdle Hops 1x10 Each Leg
Continuous Linear Hurdle Hops 3x10 Each Leg
A2: Explosive Med Ball Throws (CM): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
Day 5:
Linear Speed: Multi-Directional Drills (Random):
Rest Interval: 3mins/Reps, 5mins/Sets Rest Interval: 3mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
A1: Elastic Jumps/ Hops (DC Continuous & Continuous): A1: Explosive Hops (DC Continuous & Continuous):
Day 1: Day 3:
Day 5:
DC Continuous Linear Hurdle Hops 1x10
A2: Elastic Med Ball Throws (DC & DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DC Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
DD Horizontal Chest Throw – Overhand 1x5
Day 5:
DC Backward Overhead Throw – 3x5
Linear Speed: Multi-Directional Speed Drills (Random):
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
A-Skip Carioca
Backpedal
Build Ups (25%/50%/75%/100% @10m)x8
Elastic Jumps/Hops & Explosive Med Ball Throws (Speed-Strength): Elastic Hops & Med Ball Throws (Speed-Strength):
A1: Elastic Jumps/Hops (Continuous): A1: Elastic Hops (Continuous):
Day 1: Day 3:
Continuous Linear Hurdle Jumps 3x10 Continuous Lateral/Medial Hurdle Hops 3x5 Each Leg
Day 5:
Continuous Linear Hurdle Hops 3x10 Each Leg
A2: Explosive Med Ball Throws (CM): A2: Elastic Med Ball Throws (Continuous ):
Day 1: Day 3:
CM Horizontal Chest Throw – Overhand 2x5 Continuous Standing Rotational Throw 2x10
Day 5:
Linear Speed: Multi-Directional Drills (Random - Progression 5):
Rest Interval: 4mins/Reps, 8mins/Sets Rest Interval: 3mins Sets
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet

A-March Carioca
A1: Elastic Jumps/ Hops (Continuous): A1: Explosive Hops (Continuous):
Day 1: Day 3:
Day 5:
A2: Elastic Med Ball Throws (DD): A2: Elastic Med Ball Throws (Continuous):
Day 1: Day 3:
DD Horizontal Chest Throw – Overhand 3x5 Continuous Standing Rotational Throw 3x10
Day 5:
Linear Speed: Multi-Directional Speed Drills (Random – Progression 5):
Rest Interval: 240secs – Reps/ 8mins – Sets Rest Interval: 180secs – Sets
Day 1 - Linear: Day 3 – Multi-Directional: Day 5 – Linear
SMR – Roller: SMR – Roller: SMR – Roller:
- Quads - Quads - Quads
- TFL & IT Band - TFL & IT Band - TFL & IT Band
- Adductors - Adductors - Adductors
- Hamstrings - Hamstrings - Hamstrings
- Calves - Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats - Lats
- Pecs (Medball) - Pecs (Medball) - Pecs (Medball)
SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar SMR - Tennis ball/ Sliotar
- Feet - Feet - Feet
- Glutes (cross leg) - Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link: FMS Weak Link: FMS Weak Link:
Time: 5-10mins Time: 5-10mins Time: 5-10mins

Dynamic Warm Up - Linear : Dynamic Warm Up – Multi-Directional: Dynamic Warm Up - Linear :
Knee Hug Knee Hug into Lateral Lunge/Squat Knee Hug
Heel Butt & Reach Heel Butt into Lateral Lunge/Squat Heel Butt & Reach
Overhead Reverse Lunge Walk Lateral A-March Overhead Reverse Lunge Walk
Inchworm Lateral A-Skip Inchworm
Spiderman Lateral Crossover Skip Spiderman
Straight Leg Walk Lateral Crossunder Skip Straight Leg Walk
Backward Reaching Single Leg Deadlift walk Lateral Shuffle (stay low) Backward Reaching Single Leg Deadlift walk
A-March Carioca A-March
A-Skip Lateral Crawl w/Push Up x5 A-Skip
High Knees BW Squats (In Place) x10 High Knees
High Heels NCM Squat Jump to Single Leg Landing x3 Each Leg High Heels
Straight Leg Skip Dynamic Hip Turns x20secs Straight Leg Skip
Backpedal Acceleration-Deceleration into Athlete Stance x5 Backpedal
BW Squats (In Place) x10 BW Squats (In Place) x10
NCM Squat Jump to Single Leg Landing x3 Each Leg NCM Squat Jump to Single Leg Landing x3 Each Leg
Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each Pogo Series (In Place/ In Place Alternating/ Alternating Moving Forward) x5secs Each
Time: 10mins Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength): Explosive Hops/ Bounds & Med Ball Throws (Speed-Strength): Elastic Jumps/ Hops & Med Ball Throws (Speed-Strength):
A1: Explosive Jump/ Hops (NCM & CM): A1: Explosive Hops (NCM & CM): A1: Elastic Jump/ Hops (DC & DC Continuous):
Day 1: Day 3: Day 5:
Jumps: Hops: Jumps:
NCM Linear Hurdle Jump 1x5 NCM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Linear Hurdle Jump 1x5
CM Linear Hurdle Jumpsinear ral/Medial Hurdle Hops 1x5 CM Lateral/Medial Hurdle Hop 1x3 Each Leg DC Continuous Linear Hurdle Jumps 1x10
Hops: Bounds: Hops:

NCM Linear Hurdle Hops 1x5 NCM Lateral Bound 1x5 Each Leg DC Linear Hurdle Hop 1x5
CM Linear Hurdle Hops sinear ral/Medial Hurdle Hops1x5 CM Lateral Bounds 1x5 Each Leg DC Continuous Linear Hurdle Hop 1x10
Rest Interval: 60secs Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM & CM): A2: Explosive Med Ball Throws (NCM & CM): A2: Elastic Med Ball Throws (DC):
Day 1: Day 3: Day 5:
NCM Horizontal Chest Throw – Overhand 1x5 NCM Standing Rotational Throw 1x5 DC Overhead Backwards Throw 2x5
CM Horizontal Chest Throw – Overhand 1x5 CM Standing Rotational Throws 1x5
Rest Interval: 60secs Rest Interval: 60secs Rest Interval: 60secs
Total Time: 10mins Total Time: 10mins Total Time: 10mins
Linear Acceleration Wall Drills: Multi-Directional Wall Drills: Linear Absolute Speed Wall Drills:
Posture Holds 1x15secs Each Side Posture Holds - Cutting 1x15secs Each Side Posture Holds 1x15secs Each Side
Load & Lift 1x3 Each Side Load & Lift – Cutting 1x3 Each Side Heel Recovery 1x3 Each Side
1 Count 1x3 Each Side Posture Holds - Crossover 1x15secs Each Side 1 Cycle 1x3 Each Side
Load & Lift – Crossover 1x3 Each Side
Total Time: 5mins Total Time: 5mins Total Time: 5mins
Linear Speed (Acceleration): Multi-Directional Speed Drills (Planned): Linear Speed (Absolute Speed):
10m Accelerations 2x5– 2 Point Start 5m Acceleration into 5m Shuffle to Base 1x3 Flying 30’s 2x3
Rest Interval: 60secs – Reps/ 3mins - Sets Rest Interval: 120secs - Sets Rest Interval: 180secs – Reps/ 6mins - Sets
Total Time: 10-15mins Time: 5-10mins Total Time: 20mins
 Work Capacity:
- Lighter Intensity – RM
- More overall time
- Little Recovery required
 Body Composition:
- Heavier Intensity – RM
- Less overall time
- More Recovery required
3 Day Program Template 1
 A: Power Clean (Light Technique) 3x5
 B: Back Squat (Low Total Volume) 3x5
 EDT: 8-15mins
 C1: Back Squat 10RM x1-5
 C2: 3PT DB Row 10RM x1-5
 EDT: 8-15mins
 D1: Kettlebell Swings x1-5
 D2: DB Press Variation 10RM x1-5
 Core
 Interval base Conditioning – Lactic Capacity

 A: Power Snatch (Light Technique) 3x5
 B: Bench Press (Low Total Volume) 3x5
 EDT: 8-15mins
 C1: BB Romanian Deadlift 10RM x1-5
 C2: Push Up Variation x1-5
 EDT: 8-15mins
 D1: ½ Kneeling 1 Arm High Cable Row 10RM x1-5
 D2: BB RFE Split Squat 10RM x1-5
 Core

 A: Power Clean (Light Technique) 3x5
 B: Chin/Pull Up (Low Total Volume) 3x5
 EDT: 8-15mins
 C1: Trap Bar Deadlift 10RM x1-5
 C2: Overhead Press Variation 10RM x1-5
 EDT: 8-15mins
 D1: BB Reverse Lunge 10RM x1-5
 D2: TRX Row Variation x1-5
 Core

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/
Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Power Clean 3x5 3x5 3x5 2x4
Rest Interval: 180secs

Strength:
B: Back Squat 3x5 3x5 3x5 2x4

Circuit: EDT 10RM 8mins 10mins 12mins 6mins
C1: Back Squat 1-5reps 1-5reps 1-5reps 1-5reps
C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps
Rest Interval: 3-5mins/ circuits

D1: Kettlebell Swing 1-5reps 1-5reps 1-5reps 1-5reps
D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Anterior Core Choice
Rest Interval:
A: Power Snatch 3x5 3x5 3x5 2x4

Strength:
B: Bench Press 3x5 3x5 3x5 2x4

C1: BB Romanian Deadlift – Pronated 1-5reps 1-5reps 1-5reps 1-5reps
Grip
C2: Push Up 1-5reps 1-5reps 1-5reps 1-5reps

D1: ½ Kneeling 1 Arm High Cable Row – 1-5reps 1-5reps 1-5reps 1-5reps
Rotational Grip
D2: BB RFE Split Squat 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Lateral/Rotational Core Choice
Rest Interval:
A: Power Clean 3x5 3x5 3x5 2x4

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

C1: Trap Bar Deadlift 1-5reps 1-5reps 1-5reps 1-5reps
C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps

D1: BB Reverse Lunge 1-5reps 1-5reps 1-5reps 1-5reps
D2: TRX Row – Alternating Grip 1-5reps 1-5reps 1-5reps 1-5reps

Core:
E: Anterior Core Choice
Rest Interval:
 A: Olympic Lift 3x5 (Light Technique)
 B: Trap Bar Deadlift 3x6
 Circuit x4-6:
 C1: Trap Bar Deadlift x8-12

 C2: 1 Arm DB/KB Overhead Press – Neutral Grip x8-12
 C3: BB Reverse Lunge x8-12
 C4: ½ Kneeling 1 Arm High Cable Rows – Neutral Grip x8-12
 Rest Interval: 1-2mins
 Core

 B: Bench Press Variation 3x6
 Circuit x4-6:
 C1: BB RFE Split Squat x8-12

 C2: DB Row Variation x8-12
 C3: GHR/ or TRX Gliding Leg Curl x8-12
 C4: DB Press Variation x8-12
 Core

 B: Chin/Pull Up Variation 3x6
 Circuit x4-6:
 C1: Back Squat x 8-12

 C2: TRX Row Variationx8-12
 C3: BB Romanian Deadlift x8-12
 Core

A: Hang Clean 3x5 3x5 3x5 2x4

Strength:
B: Trap Bar Deadlift 3x6 3x6 3x6 2x5

Circuit:
C1: Trap Bar Deadlift 4x8-12 5x8-12 6x8-12 3x8-12
C2: ½ Kneeling 1 Arm KB Overhead 4x8-12 5x8-12 6x8-12 3x8-12

Press – Neutral Grip
C3: BB Reverse Lunge 4x8-12 5x8-12 6x8-12 3x8-12
C4: ½ Kneeling 1 Arm High Cable Row 4x8-12 5x8-12 6x8-12 3x8-12
– Neutral Grip
Rest Interval: 60-90secs
Core:
D: Anterior Core Choice
Rest Interval:

Strength:

Circuit:
C1: BB RFE Split Squat 4x8-12 5x8-12 6x8-12 3x8-12
C2: 3PT DB Row – Neutral Grip 4x8-12 5x8-12 6x8-12 3x8-12
C3: TRX Gliding Leg Curl 4x8-12 5x8-12 6x8-12 3x8-12
C4: Flat DB Press – Neutral Grip 4x8-12 5x8-12 6x8-12 3x8-12

Core:
D: Lateral/Rotational Core
Rest Interval:

Strength:

Circuit:
C1: Back Squat 4x8-12 5x8-12 6x8-12 3x8-12
C2: TRX Row – Rotational Grip 4x8-12 5x8-12 6x8-12 3x8-12
C3: DB/BB Romanian Deadlift – 4x8-12 5x8-12 6x8-12 3x8-12

Pronated Grip
C4: Push Up 4x8-12 5x8-12 6x8-12 3x8-12

Core:
Rest Interval:
 Timed Circuit 2x8-15mins, 15RM:
 C1: Trap Bar Deadlift x5-10

 C2: Overhead Press Variation x5-10
 C3: BB Reverse Lunge x5-10
 C4: TRX Row Variation x5-10
 Core

 C1: BB RFE Split Squat x5-10

 C2: DB Row Variation x5-10
 C3: GHR/or TRX Gliding Leg Curl x5-10
 C4: DB Press Variation x5-10
 Core

 C1: Back Squat x5-10

 C3: BB Romanian Deadlift x5-10
 C4: ½ Kneeling Face Pulls – Neutral Grip x5-10
 Core


Strength:

Circuit: EDT 15RM 2x8min 2x10min 2x12min 2x6mins
C1: Trap Bar Deadlift 5-10reps 5-10reps 5-10reps 5-10reps
C2:½ Kneeling 2 Arm DB Curl & Press – 5-10reps 5-10reps 5-10reps 5-10reps
Neutral Grip
C3: BB Reverse Lunge 5-10reps 5-10reps 5-10reps 5-10reps
C4: TRX Rows – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps
Rest Interval: 3-5min - Circuits

Core:


Strength:

C1: BB RFE Split Squat 5-10reps 5-10reps 5-10reps 5-10reps
C2: 3PT DB Row – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps
C3: Glute-Ham-Raise 5-10reps 5-10reps 5-10reps 5-10reps
C4: Flat DB Press – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps

Core:
D: Lateral/Rotational Core Choice
Rest Interval:

Strength:

C1: Back Squat 5-10reps 5-10reps 5-10reps 5-10reps
C2: Push Up 5-10reps 5-10reps 5-10reps 5-10reps
C3: DB/BB RDL – Pronated Grip 5-10reps 5-10reps 5-10reps 5-10reps
C4: ½ Kneeling Face Pulls – Neutral Grip 5-10reps 5-10reps 5-10reps 5-10reps

Core:
Rest Interval:
 Circuit – 20-30mins
 C1: Trap Bar Deadlift x30:30/35:25/40:20
 C2: Overhead Press Variation x30:30/35:25/40:20
 C3: BB R Lunge x30:30/35:25/40:20
 C4: ½ Kneeling 2 Arm High Cable Row
x30:30/35:25/40:20
 C5:Anetrior Core x30:30/35:25/40:20

 Circuit – 20-30mins:
 C1: BB RFE Split Squat x30:30/35:25/40:20
 C2: DB Row Variation x30:30/35:25/40:20
 C3: Kettlebell Swing x30:30/35:25/40:20
 C4: DB Press Variation x30:30/35:25/40:20
 C5: Lateral/Rotational Core x30:30/35:25/40:20

 Circuit – 20-30mins:
 C1: Back Squat x30:30/35:25/40:20
 C2: TRX Row Variation x30:30/35:25/40:20
 C3: BB Romanian Deadlift x30:30/35:25/40:20
 C4: Push Up x30:30/35:25/40:20
 C5: Anterior Core x30:30/35:25/40:20

Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5

Strength:
B: Trap Bar Deadlift 3x6 3x6 3x6

Circuit: 12-15RM 20mins 20mins 20mins
C1: Trap Bar Deadlift 4x 4x 4x
30:30 35:25 40:20
C2: ½ Kneeling 1 Arm DB Overhead 4x 4x 4x
Press - Neutral Grip 30:30 35:25 40:20
C3: BB Goblet Reverse Lunge 4x 4x 4x
30:30 35:25 40:20
C4:½ Kneeling 2 Arm High Cable Row – 4x 4x 4x
Neutral Grip 30:30 35:25 40:20
C5: Plank 4x 4x 4x
30:30 35:25 40:20

Strength:
B: Bench Press 3x6 3x6 3x6

C1: BB RFE Split Squat 4x 4x 4x
30:30 35:25 40:20
C2: 3PT DB Row – Neutral Grip 4x 4x 4x
30:30 35:25 40:20
C3: KB Swing 4x 4x 4x
30:30 35:25 40:20
C4: Flat DB Press – Neutral Grip 4x 4x 4x
30:30 35:25 40:20
C5: Side Plank 4x 4x 4x
30:30 35:25 40:20

Strength:
B: Chin Up – Supinated Grip 3x6 3x6 3x6

C1: Back Squat 4x 4x 4x
30:30 35:25 40:20
C2: TRX Row – Alternating Grip 4x 4x 4x
30:30 35:25 40:20
C3: DB/BB RDL – Pronated Grip 4x 4x 4x
30:30 35:25 40:20
C4: Push Up 4x 4x 4x
30:30 35:25 40:20
C5: Plank 4x 4x 4x
30:30 35:25 40:20
 Another option
 Complexes: Can be done with BBs, DBs, KBs:
 Example:
4-6 Rounds:
Barbell Complex - 40kg:

Romanian Deadlift x8
Bent Over Row x8
Hang Clean x8
Front Squat x8
Push Press x8
Reverse Lunge x8
Rest: 1-2mins

Strength:

Barbell Complex:
C1: BB RDL – Pronated Grip 4x8 5x8 6x8 3x8
C2: BB Bent Over Row – Pronated Grip 4x8 5x8 6x8 3x8
C3: Hang Clean 4x8 5x8 6x8 3x8
C4: Front Squat 4x8 5x8 6x8 3x8
C5: Push Press 4x8 5x8 6x8 3x8
C6: BB Reverse Lunge 4x8 5x8 6x8 3x8
Rest Interval: RHR

Core:
Rest Interval:

Strength:

DB Complex:
C1: DB Bent Over Row – Rotational 4x8 5x8 6x8 3x8
Grip
C2: 2 Arm DB 1 Leg SLDL 4x8 5x8 6x8 3x8
C3: Standing 2 Arm DB Curl & Press – 4x8 5x8 6x8 3x8
Neutral Grip
C4: 2 Arm DB Reverse Lunge 4x8 5x8 6x8 3x8
C5: 1 Arm DB Snatch 4x8 5x8 6x8 3x8
C6: DB Goblet Squat 4x8 5x8 6x8 3x8
Rest Interval: RHR

Core:
D: Lateral/Rotational Core of Choice
Rest Interval:

Strength:

BB Complex:
C1: Convential Deadlift – Pronated 4x8 5x8 6x8 3x8
Grip
C2: BB Bent Over Row 4x8 5x8 6x8 3x8
C3: Close Grip Hang Snatch 4x8 5x8 6x8 3x8
C4: BB Military Press 4x8 5x8 6x8 3x8
C5: Back Squat 4x8 5x8 6x8 3x8
C6: BB Split Squat 4x8 5x8 6x8 3x8
Rest Interval: RHR

Core:
Rest Interval:
- A:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Paired: 8min 10min 12min 6mins
A1: BW Squat Jumps 4x 5x 6x 3x
30:30 30:30 30:30 30:30
A2: Ropes 4x 5x 6x 3x
30:30 30:30 30:30 30:30
- B:
Sets/ Sets/ Sets/ Sets/
Exercises Reps Reps Reps Reps
Paired: 8min 10min 12min 6mins
A1: Kettlebell Swings 4x 5x 6x 3x
30:30 30:30 30:30 30:30
A2: Standing Med Ball Slams 4x 5x 6x 3x
30:30 30:30 30:30 30:30
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off
LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600-

Explosive/Elastic 3000m/ Explosive/Elastic 3000m/ Explosive/Elastic 3000m/
Jumps/ Hops Or Hops Or Jumps/ Hops Or
(15-20 reps) Med-Ball (15-20 reps) Med-Ball (15-20 reps) Med-Ball
300-500 300-500 300-500
VLV/MI VLV/MI VLV/MI
Explosive Throws Explosive Throws Explosive Throws
(10reps) Therapy (10reps) Therapy (10reps) Therapy
VLV/HI VLV/MI-HI VLV/HI

Linear Speed – (50- Multi Directional Linear Speed – (50-
80m) Speed Drills 80m)
LV/MI-HI LV/MI-HI LV/MI-HI

Olympic Lift Olympic Lift Olympic Lift
(15 reps) (15 reps) (15 reps)
VLV/HI VLV/HI VLV/HI

Strength Strength Strength
(15-18 reps) (15-18 reps) (15-18 reps)
HV/MI HV/MI HV/MI

Body Comp Circuits Body Comp Circuits Body Comp Circuits
(30-45mins) (30-45mins) (30-45mins)

Episode 43 :warm Ups & Body Composition Templates - Podcast Show Notes

Transféré par

Informations du document

Titre original

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Episode 43 :warm Ups & Body Composition Templates - Podcast Show Notes

Transféré par

Droits d'auteur :

Formats disponibles

Episode 43 - Show Notes

Elastic/Reactive Strength (Speed-Strength

Explosive Strength (Strength-Speed & Speed-Strength)

Hypertrophy (if needed)

Body Composition (if needed)

Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

Time: 5-10mins Time: 5-10mins

Time: 5-10mins Time: 5-10mins

Time: 5-10mins Time: 5-10mins

Time: 5-10mins Time: 5-10mins

Time: 5-10mins Time: 5-10mins

Time: 5-10mins Time: 5-10mins Time: 5-10mins

Hops: Bounds: Hops:

 B: Back Squat (Low Total Volume) 3x5

 Interval base Conditioning – Lactic Capacity

 B: Bench Press (Low Total Volume) 3x5

 Interval base Conditioning – Lactic Capacity

 B: Chin/Pull Up (Low Total Volume) 3x5

 Interval base Conditioning – Lactic Capacity

Rest Interval: 180secs

Rest Interval: 120secs

C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

D2: Flat DB Press – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Rest Interval: 180secs

Rest Interval: 120secs

Rest Interval: 3-5mins/ circuits

Rest Interval: 3-5mins/ circuits

Rest Interval: 180secs

Rest Interval: 120secs

C2: Log Press 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

D2: TRX Row – Alternating Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

 B: Trap Bar Deadlift 3x6

 C1: Trap Bar Deadlift x8-12

 Rest Interval: 1-2mins

 Interval base Conditioning – Lactic Capacity

 B: Bench Press Variation 3x6

 C1: BB RFE Split Squat x8-12

 Rest Interval: 1-2mins

 Interval base Conditioning – Lactic Capacity

 B: Chin/Pull Up Variation 3x6

 C1: Back Squat x 8-12

 Rest Interval: 1-2mins

 Interval base Conditioning – Lactic Capacity

Rest Interval: 180secs

Rest Interval: 120secs

C2: ½ Kneeling 1 Arm KB Overhead 4x8-12 5x8-12 6x8-12 3x8-12

Rest Interval: 180secs

Rest Interval: 120secs

C2: 3PT DB Row – Neutral Grip 4x8-12 5x8-12 6x8-12 3x8-12

C3: TRX Gliding Leg Curl 4x8-12 5x8-12 6x8-12 3x8-12

C4: Flat DB Press – Neutral Grip 4x8-12 5x8-12 6x8-12 3x8-12

Rest Interval: 60-90secs

Rest Interval: 180secs

Rest Interval: 120secs

C2: TRX Row – Rotational Grip 4x8-12 5x8-12 6x8-12 3x8-12

C3: DB/BB Romanian Deadlift – 4x8-12 5x8-12 6x8-12 3x8-12

Rest Interval: 60-90secs

 B: Trap Bar Deadlift 3x6

 Timed Circuit 2x8-15mins, 15RM: