Spring 8 week training program

 

 

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Now that winter is over it is time to get your training back on track and detox from the damage winter always causes. Here is a spring workout to shake things up and get the ball rolling again. If you have been fighting the winter flu or just feeling a little under the weather please make sure to use of our in house Detox Box (red light sauna).

* Weight training days are grouped in 3 exercisers/tri sets. Perform each exercise in the tri set once then rest 60sec before starting the next set. Once completed the 3 or 4 sets move onto the next exercise tri sets. 1A, 1B and 1C x 3-4 sets then 2A 2b 2c and so on.

 

Day 1.

Exercise Wk 1

2

3

4

5

6

7

8

1A Squat 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1B Glute bridge (Feet on fitball) 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
1C Fitball sit ups 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Power band crab walks 3×20 steps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2B DB thrusters 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C DB farmers walks 3x 20m 3x20m 3x30m 3x30m 4x40m 4x40m 4x50m 4x50m
3A KB Sumo Deadlifts 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B DB sumo squats 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3C Plank 3x60sec 3x60sec 3x75sec 3x75sec 4x90sec 4x90sec 4x2min 4x2min
4A Walking Lunge 3×20 steps 3×20 steps 3×20 steps 3x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps
4B KB swings 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps
4C Leg lowers 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps

 

 

 

Day 2.

Exercise Wk 1

2

3

4

5

6

7

8

1A Push ups 3×15 reps 3×15 3×20 3×20 4×25 4×25 4×30 4×30
1B DB side raisers 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1C Hanging knees raise 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Seated DB Shoulder press 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2B DB Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C Mt climbers 3x 30sec 3×30 3x40m 3x40m 4x50sec 4x50sec 4x60sec 4x60sec
3A Renegade Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B Burpees 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
3C Sit ups 3×20 3×20 3×20 3×20 4×25 4×25 4×25 4×25
4A Bench Dips 3×15 reps 3×15 3×15 3x 15 4x 15 4x 15 4x 15 4x 15
4B DB curl + press 3×15 reps 3×15 reps 3×12 reps 3×12 reps 4×10 reps 4×10 reps 4×8 reps 4×8 reps
4C Cable twists 3×20 reps(each side) 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps

 

Day 3. Burn baby burn

Warm up – 1km run/jog depending on fitness level, Then

Warm up drills, repeat 2 times

– 60 sec walking lunges, then hip flexor stretches

– 60 sec skipping, then stretch your calfs

– 60 sec high knees, then stretch quads

– 60sec heel flicks/butt kicks, then stretch hamstrings

– 60 sec 10m shuttle runs

Workout:

1 – 5 x 40m sprints, rest 30 sec between

2. 5 x 75m sprints, rest 60 sec between

3. 5 x 100m sprints, rest 90 sec between

 

Day 4. Rest Day

 

Day 5. Body Weight Full Body circuit

3-4 rounds of 45 sec on 15 sec rest

1. Stationary bike

2. Bench hop overs

3. Step ups (left leg)

4. Steps up (Right leg)

5. Dead ball slams

6. Skipping

7. Hand release push ups

8. Ring or TRX rows

9. Russian twists

10. Burpees

 

Day 6.

Long slow cardio day. Get outside and go for a bike ride, swim, hike anything that you enjoy that gets you moving and enjoying the beautiful spring weather.

 

 

 

 

Mini Olympics

you are lovely

In conjunction with our open day and mini olympics being held at our Bulimba facility on September 2nd I thought it would be good to give everybody the chance to have a go at the events that will be held on the day.

Below is a list of the events which our competitors will be competing in to win some pretty awesome prizes. We have a total of $3000 worth of prizes to give away.

Take a video of you completing each event and document your times and reps and post your videos on our Facebook page so we can see how you compared to all our athletes on the day. Get involved and have some fun.

 

Please complete a full warm up and stretch before trying the events. All events will have a 5-10min rest period before the start of the next event.

 

Event 1. 100m sprint – recored time

Event 2. Maximum metres covered in 1 min on the rowing machine

Event 3. Maximum amount of push ups in 1 minute (chest must touch the floor and elbows must be locked out at the top of each rep)

Event 4. Maximum amount of calories on the assault bike in 1 minute

Event 5. 60sec sprint on the spin bike then 50 air squats for time, record time it takes to do the squats

Event 6. Plank hold for time

 

For further details on our Mini Olympics Open Day click this link and we look forward to seeing you there. :)

Full body Fat Blast

WINTER FAT BLAST WEB

 

*3 rounds of 10 exercisers

* Perform each exercise for 60 sec with 10sec rest to get to the next exercise

* 60 sec rest between each round

– Please google these exercisers if you are unsure how to perform the movement or ask one of our trainers for advise.

1. DB Goblet Squat

2. Mountain Climbers

3. Alternating DB Snatch

4. KB Plank Pull Through

5. BW Alternating Lunge Jumps

6. DB Bent Over Row

7. DB Walking Lunge with a bicep curl at the top of the lunge

8. DB Renegade Row

9. Battle Ropes

10. DB Thrusters

Winter workout – 6 week training program to prepare you for the slopes.

Winter

With Australia’s ski season well under way, and what a start we’ve had with some epic snow fall already, will you be one of the thousands of people who have under prepared and will suffer for days on end to experience this love we have for snow.

If you haven’t started training as yet, here is a 6 week full body program to prepare you for the rigours of skiing or snow boarding.

Day 1. Legs

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
Back Squats 3 x 20 reps 3 x 15 reps 3 x 12 Reps 3 x 10 Reps 3 x 8 Reps 3 x 6 Reps
Leg Press(Only 90sec rest betweens sets to build endurance) 3 x 30 Reps 3 x 30 Reps 3 x 35 Reps 3 x 35 Reps 3 x 40 Reps 3 x 40 Reps
Bulgarian Lunge 3 x15 Reps 3 x15 Reps 3 x12 Reps 3 x12 Reps 3 x10 Reps 3 x10 Reps
Front Rack KB Sumo squat (Heels elevated) 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20
Wall Sit Wk 1-3 2 x Fatigue 2 x Fatigue 2 x Fatigue
Box Jumps Wk 4-6 2 x 15 Reps 2 x 15 Reps 2 x 15 Reps
Calf Raisers (standing single leg) 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps

 

Day 2. Upper Body and Core

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
1. Mt Climbers into max push up 3 x 50 Mt climber reps 3 x 60 Mt climber reps 3 x 70 Mt climber reps 3 x 80 Mt climber reps 3 x 90 Mt climber reps 3 x 100 Mt climber reps
2 A. Lat Pulldown 3 x 20 Reps 3 x 20 Reps 3 x 15 Reps 3 x 15 Reps 3 x 12 Reps 3 x 12 Reps
2 B. seated Row 3 x20 Reps 3 x 20 reps 3 x15 Reps 3 x15 Reps 3 x12 Reps 3 x12 Reps
3 A.Burpee Tuck Jumps 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15
3 B. Plank 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec
4 A. FitBall DB Press 3 x 20 Reps 3 x 20 Reps 3 x 15 Reps 2 x 15 Reps 2 x 12 Reps 2 x 12 Reps
4 B. KB Swings 3 x 20 reps 3 x 20 reps 2 x 20 reps 2 x 20 reps 2 x 20 reps 2 x 20 reps
5 A. Boss sit ups 2 x 30 reps 2 x 30 reps 2 x 30 Reps 2 x 30 reps 2 x 30 reps 2 x 30 reps
5 B. V Sit ups 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps

 

Day 3. Interval Cardio

2 min work with 1 minute rest for 20 minutes (total of 60min)

Treadmill

Rower

Assault bike

 

Day 4. Endurance day (Take as little rest as possible between sets)

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
BW Bosu Squats 3 x 50 Reps 3 x 60  Reps 3 x 70 Reps 3 x 80 Reps 3 x 90 Reps 3 x 100 Reps
Bounding (frog jumps) 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Single leg lateral jumps (over a rope) 3 x20 Reps 3 x 20 reps 3 x20 Reps 3 x20 Reps 3 x20 Reps 3 x20 Reps
Jack Knives (medicine ball) 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Fit Ball leg tucks 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Cross Trainer L 15(whilst in half squat) 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts

 

Day 5. Core and Cardio 

4 Rounds of

5 min run

50 Cable Wood Chops

50 FitBall Crunches

25 Hanging Leg Raisers

25 Back Extensions

 

Day 6. FullBody Circuit 

3 sets of 45sec on 15 sec off

Froggers (Google if your unsure what these are)

Jump Squats

Star Jumps

Russian Twists

Hand Release Push Ups

KB Bent Over Rows

Bench Dips

DB Thrusters

Plank

Mt Climbers

Crunches

Squat Hold

Assault Bike

High Knees

 

 

 

Strength training program for beginners

With the new year well under way our training facility has been lucky enough to have a lot of new members joining the THINK family. New year resolutions are giving new and existing members the extra motivation to get to the gym and chase their goals.

Knowing where to start and exactly what to do to achieve those goals can very scary and at times a little overwhelming. I have put together a strength training program for anyone who is a little lost or unsure where to start when it comes to strength training.

I have designed this program with 5 training days and 2 rest days. Before each session make sure you perform a 10-15 min warm up. Warm up should include a form of cardio (rower or bike) mobility, miofacial release (foam roller or massage ball) and specific movement payments that mimic the session movements.

 

Day 1. Lower body program

Exercise Week 1 2 3 4 5 6 7 8
1ADB Goblet Squats SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

3.1.2

3 x 12 

3.1.2

3 x 10 

3.1.1

3 x 10 

3.1.1

3 x 8 

3.1.0

3 x 8 

3.1.0

1BSingle leg bridges SetsxRepsWeight

Tempo

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

2ADB Bulgarian lunge SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

3.1.2

3 x 12 

3.1.2

3 x 10 

3.1.1

3 x 10 

3.1.1

3 x 8 

3.1.0

3 x 8 

3.1.0

2BFitball Hamstring curls SetsxRepsWeight

Tempo

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3ADB

Step ups

SetsxRepsWeight

Tempo

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 12 

2.1.2

3 x 12 

2.1.2

3 x 10 

2.1.2

3 x 10 

2.1.2

3 x 8 

2.1.2

3 x 8 

2.1.2

3BPlank SetsxRepsWeight

Tempo

3 x 45-60sec 3 x45-60 sec 3 x 60-75 sec 3 x 60-75sec 3 x 90+ sec 3 x 90+sec 3 x Fatigue 3 x Fatigue
4ADB Deadlifts SetsxRepsWeight

Tempo

3 x 15 

3.0.3

3 x 15 

3.0.3

3 x 12 

3.0.2

3 x 12 

3.0.2

3 x 10 

3.0.1

3 x 10 

3.0.1

3 x 8 

3.0.0

3 x 8 

3.0.0

4BBosu sit ups SetsxRepsWeight

Tempo

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

 

Day 2. Metabolic conditioning class

 

Day 3. Anterior program

Exercise Week 1 2 3 4 5 6 7 8
1AChest Press SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

3.1.2

3 x 12 

3.1.2

3 x 10 

3.1.1

3 x 10 

3.1.1

3 x 8 

3.1.0

3 x 8 

3.1.0

1BStanding DB curls SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

1.1.3

3 x 10 

1.1.3

3 x 8 

1.1.2

3 x 8 

1.1.2

2AIncline DB press SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

1.1.3

3 x 10 

1.1.3

3 x 8 

0.1.3

3 x 8 

0.1.3

2BLeg raisers SetsxRepsWeight

Tempo

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3APec deck SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.1.2

3 x 10 

2.1.2

3 x 8 

1.1.2

3 x 8 

1.1.2

3BEzy bar curl SetsxRepsWeight

Tempo

3 x 15 

Controlled

3 x 15 

Controlled

3 x 12 

Controlled

3 x 12 

Controlled

3 x 10 

Controlled

3 x 10 

Controlled

3 x 8 

Controlled

3 x 8 

Controlled

4ASeated DB shoulder press SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.0.2

3 x 10 

2.0.2

3 x 8 

1.0.2

3 x 8 

1.0.2

4BSide plank

(L and R)

SetsxRepsWeight

Tempo

3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue

 

Day 4. Metabolic circuit class

 

Day 5. Posterior program

Exercise Week 1 2 3 4 5 6 7 8
1AClose grip pulldowns SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

1.1.3

3 x 10 

1.1.3

3 x 8 

0.1.3

3 x 8 

0.1.3

1BTricep pushdowns SetsxRepsWeight

Tempo

3 x 15 

Controlled focus on squeeze

3 x 15 

Controlled focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

2AAssisted chin ups SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.1.3

3 x 10 

2.1.3

3 x 8 

2.1.2

3 x 8 

2.1.2

2BBack extensions SetsxRepsWeight

Tempo

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3ARing rows SetsxRepsWeight

Tempo

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3BCuban press SetsxRepsWeight

Tempo

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

4ASeated

Row

SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.1.2

3 x 10 

2.1.2

3 x 8 

1.1.2

3 x 8 

1.1.2

4BCable rope rotations SetsxRepsWeight

Tempo

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

 

METABOLIC CONDITIONING CLASS

CHRISTMAS BREAK METABOLIC CONDITIONING CLASS

 

1 Round – FOR TIME:

600m Run

100 KB Swings

100 Mountain Climbers

90   Squats

90   Abmat Sit Ups

80 KB Thrusters

80 Leg Raisers

70 Wall Balls

70 Russian Twists

60 Box Jumps

60 Scissor Kicks

50 Full Release Push Ups

50 Plank Up Downs

40 Sumo Dead High Pulls

40 Straight Leg Sit Ups

30 Burpees

30 V-Sit Ups

20 Walkout Pushups

20 Sit Ups + Press

10 Wall Walks

100 Crunchers

600m Run

November workout

With the holiday season fast approaching you may sometimes find it hard to get to the gym.  Here is a 45min full body workout you can do anywhere so you now have NO excuses not to train when you are away.

Warm up – will take 10 min

5 min jog, then

2 sets of

20 walking lunges

20 push ups

20m bear crawl forward

20m bear crawl backwards

Mobility – Hold each stretch for 30-40 sec each, do 2 rounds.

Deep squat hold (pushing hips in to floor, keep back straight and chin up, place hands on feet)

Hamstring stretch (bend forward from the hips keeping legs straight, let arms hang using body weight to stretch hamstrings)

Hip flexor stretch 

Part 1.

20 min AMRAP

200m run

5 Burpess

10 Push ups

15 Squats

20 Full sit ups

3-5 min recovery then perform part 2.

Part 2.

Set 1 complete 25reps of each exercise then 20 of each and so on.

Rep ranges 25-20-15-10-5

Jump squats

Mt Climbers

Single leg glute bridges

Hindu push ups

Plank (30 sec, each set)

10 week weight program to improve your Hiking

bosu

Our beautiful weather enables us to spend a lot of time in the great outdoors. Hiking is a wonderful way to spend your weekend exploring our tracks and getting out in nature. Hiking requires good cardiovascular endurance and upper and lower body strength and endurance .

It’s important to train your quadriceps for descents, your hips for supporting pack weight over unstable surfaces, your shoulders, upper back, and trapezius for pack carrying and the lower back, obliques, and abdominals for transferring power from the legs into forward motion.

Try and get to 2 metabolic conditioning classes per week and perform each weight session once every 4 days.

Week 1-2, 3 Sets x 15 Reps

Week 3-4, 3 Sets x 12 Reps

Week 5-6, 3 Sets x 10 Reps

Week 7-8, 3 Sets x 8 Reps

Week 9-10, 3 Sets x 20 Reps (Decrease weight for these weeks as reps have increased to shock the body)

Day 1.

Superset 1.   

Back Squat – tempo 3-1-0 (3 sec down, pause for 1 sec, explode up)

Barbell Hip Thrusts – Explode up, control down

Superset 2.  

Single leg step ups – Tempo 1-0-3 (fast up, no pause, 3 sec eccentric)

Single leg Calf raise – Controlled up and down

Superset 3.   

Bulgarian lunge – Tempo 3-1-0 (slow eccentric 3 sec,1 sec pause,explode up)

Single leg glute bridge – Controlled up and down

Superset 4.   

Step downs – Very slow eccentric

Single leg Bosu stability holds – Holding a slight squat (30sec hold)

Core –             

Side plank

Around the world plank (Start on hands and feet in plank position, raise left arm then put down, raise right arm then put down and continue with feet then back to the start.)

Russian twists

Day 2.

Superset 1.   

Fit ball DB bench press

Fit ball knee tucks

Superset 2.   

Chin ups

Farmers carries (50m walk)

Superset 3.   

Rope cable face pulls

Dips

Superset 4.   

Seated DB Arnold press

Back extensions

DB row

Core –             

Bosu sit ups

Mountain climbers

Cable twists

10 Week Leg Program for your weekend bike rides.

With summer fast approaching outdoor activities are starting to increase and bike riding is a past time we will love doing. Living in the river city we have access to so many amazing

bike paths which loop all around our beautiful city. To get the most out of your bike riding and have the ability to go for longer and more often here is a leg training program to get

you on your way.

 

PHASE 1 – Adaptation phase

The goal of phase 1 is to prepare the muscles for more loads and repetitions in the upcoming program.

 

Weeks 1-4, Program should be performed 2 times per week.

1. Back Squats (40-50% of your 1RM weight) 20 reps x 3 sets with 90 sec rest between sets

bb-squat-p1bb-squat-p2

  1. Single leg squats, 15 reps each side x 3 sets with 90 sec rest between sets

singleleg-squats-p1single-leg-squats-p2

  1. Single leg glute bridges, 15 reps each side (@sec pause at the top of each rep) x 3 sets with 60 sec rest between sets.

single-leg-bridge-p2single-leg-bridge-p1

  1. Fit Ball leg curls, 15reps x 3 sets with 60 rest between sets.

 

  1. Circuit to finish, 45 sec each with 15 sec rest to move to next exercise x 4 sets

– Body weight squats

– Push ups

– Plank

– Ring Rows

– Med Ball sit ups

– Med Ball Russian twists

 

PHASE 2 – Strength Phase

The goal of this phase is to increase the strength of your legs. Lifting heavier loads requires more force which results in greater recruitment of muscle fibres. These loads activate more muscles which creates stronger support systems for your prime movers.

Week 5-10, Perform program twice every 8-9 days

  1. Back squats (Starting with 70% 1RM working up to 90% in weeks 8 – 10)

Week 5 – 7    Set 1: 12 Reps @ 70% 1 RM

Set 2: 10 Reps @ 75% 1 RM

Set 3: 8 Reps @ 80% 1 RM

Week 8 -10   Set 1: 8 Reps @ 80% 1 RM

Set 2: 6 Reps @ 85% 1 RM

Set 3: 4 Reps @ 87-90% 1 RM

bb-squat-p1bb-squat-p2

 

  1. Deadlifts, as reps decrease please add more weight

Week 5 – 6:   3 Set of 12 Reps (2min rest between sets)

Week 7 – 8:   3 Sets of 10 Reps (2min rest between sets)

Weeks 9 -10: 3 Sets of 6 – 8 Reps (3min rest between sets)

deadlift-p1deadlift-p2

 

  1. Superset, as reps decrease please add more weight

DB Thrusters and Elevated Split Squats (Each side)

Week 5 – 6:   3 Set of 12 Reps (2min rest between sets)

Weeks 7 – 8:   3 Sets of 10 Reps (2min rest between sets)
Weeks 9 – 10 3 Sets of 6 – 8 Reps (3min rest between sets)

DB Thrusters

thruster-p1thruster-p2thruster-p3

 

Elevated Split Squats

lunge-p1lunge-p2

  1. 10min AMRAP to finish
  • 20 Body weight Step Ups (each side)
  • 20 Burpees
  • 20 Ring rows
  • 20 Kettle Bell swings
  • 20 Sit ups