Pre summer Training Program
Quote of the Month.
“Be Humble, Be Hungry, and always the hardest worker in the room” The Rock
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Day 1
Intro – This program has a couple of personal best efforts at the start and then take a few pages out of the original CS training plan known to shred up body fat like no other.
Testing / Skill (5min)
Juggling Partner 2 ball 1 hand
Soccer Juggle – max touches
Mobility
Forward Bend, couch, Wall back bend
roll backs and rotations, glute crab walks, Harrop curls (like Nordics) (7min)
Warm up circuit 2 x 6 reps (light) on tempo 3.hold.3.1 (No increase in weight during rounds)
Penally Row
OH Squat
Cuban rotations
Testing (Leaders Board)
Max Chin up reps (1 effort) Full extension
Max Squat reps (2minutes) ( 1 x Bodyweight)
Strength ab Circuit
45sec / 30sec (15sec change over) 3 rounds
Oh Plate step up 1 leg up 2 legs down alt leg
Bar Roll outs
Step up jumps (full hip and ankle ext)
Bench Monkey crunches
Side Deltoid raise
Side planks raise
Plyo push up star
Cradle rocks
Bar Bicep Curls
Toes to Bar
Band crab walk
d.b abs rotation
Tabata (if time)
20 on 10 off
Boxing / Skipping / Sprints
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Day 2
Intro – Dead lift technique push circuit and a tough team body comp relay to finish
Mobility
Couch, Wall back bend
roll backs and rotations, glute crab walks, Harrop curls (7min)
Break group into two
a. Testing / Hang max (2min)
Reaction ball – Partner wall (Stimulate the brain and fast twitch muscle fibres)
b. Explosive (2min) learn full hip ext
Hip extension box Jump 5 x 5
Strength Tech (18mins) Remind them to chill out take their time and get it right / Have some good chilled beats playing.
Deadlift Tech working in reps of 5,5,5,3,3,3 (reps of 3 until end of 18mins)
Body Comp (15 min)
Barbell Bench Press 5reps tempo 2.3.1.1
single d.b OH walking lunge 10reps
Chest ball wall throws for height. 5 reps (Goal meters)
REST – as soon as the whole group is back ready
Body Comp Team Relay ( 3 groups same strength in same lane) (groups of 6 or less) 10min
D.B SH Press
Lunge Jump
Triceps Push up
Ski erg
Prowler push (is the timer for group change, no one in the group can stop lifting until the prowler is back)
Rest
Mobility Quads, Back, Rotation
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Day 3 Obstacle / All in
Intro – Challenge your body to real world strength and achieve things you thought impossible.
How to move and control thrown into all out HIIT!
Movement mobility (Ido Portal)
Gymnastic (10min)
Hand balance
arch Body
prone arch
D.B sit up kneel through
Frog planche
L – sit to tuck planche
Straight arm Box hold
Wall Toe pulls
Handstand challenge
Ring strength (10min)
German dip??
False Grip hang
Eccentric
Archer pulls
Peg wall lifts (dragons)
Rope Climb (hang)
1 arm band chin ups (Chin up holds)
Obstacle Course (10min) Leaders board
Dip bar walk
Small Wall
Muscle Clean and Press x 3 / Dead Lift 3
Bench chest down jump over 3 / Jump over 3
Side ride crawl under walk
Plate frog jump
Peg wall half climb / Peg wall climb across
Rope climb monkey bar down
Ring swing.
HIIT (20min) Obstacle special.
Obstacle, HIIT, Gymnastics
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Day 4
Introduction – To work hard on our front rack mobility and learn to use our core.
Strength is our front squat and back squat broken up by chin ups.
We are then going to work on some power squats at an achievable weight to get the technique perfect these will be superseded with d.b alt prone rows. (power clean on the even numbers row on the odd numbers)
The finisher involves skill, strength and stamina and also the ability to encourage and help your partner to get through the first 3 exercises before you can start. (Count your amount of times you finish the run to get your score)
Testing / Skill (5min)
Juggle – Time max
Gymnastics / Mobility (5 min) 45sec / 15 sec to change
Squat and reach 5 x 3 (assisted)
rack position bench and stick
Handstand cues / wrist warm up needed
Strength (20min) Working up in weight each set / superset chin up.
Front Squat / Rack position 2 x 5 on the minute
Back squat 3 x 5
Chin Up – 5 x 5 on the minute (If less than 5 do max if able to do more than 5 add weight)
Power 2 rounds technique. Power Clean / Prone d.b row
8 min EMOM partner completes both exercises then
Even – Power Clean (option high pull or Trap bar DL) 3 reps (75%1rm)
Odd – D.B Prone row 10 reps (5 each arm)
12 minute AMRAP Leaders board with a partner complete 3 exercises then partner can start.
(results for group 1 and 2)
8 x Barbell Walking Lunge (50 / 30) (Knee to touch the ground)
8 x Burpee (chest down clap behind the head)
1 x Hand stand (5 sec free or 10sec assisted or 10 push ups)
1 x Half run (must touch the cone)
Mobility / Balance
Leg swings
Box Glute stretch 20sec holds x 3
Bar Chest stretch
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Day 5
Intro
Keep your control even though the fatigue will set in this program has two solid circuits one strength and one conditioning with some accessory work in the middle to break it up.
Gymnastics / Mobility (5 min) 45sec / 15 sec to change
Shoulder dislocations 10
Squat and reach 5 x 3 (assisted)
Lunge and reach https://www.youtube.com/watch?v=mAuBuHXR9Xs
Speed / reaction (5min)
Ball reaction skills 2min catches Left hand / right hand
Strength Circuit 4 rounds
D.B Shoulder Press 10
Back Squats (full depth) 5
Push plyo Up 10
Sled Push Light fast 1
Back machine 10
1min recovery
Accessory x 2 (option to double up on any exercise if enough equipment)
Biceps 21s
Glute crab walk 21s
Triceps 21s
Core / Conditioning
Boxing 1min
Sled Drive Hvy Hammy pull
Speed Skip 1min
Rower sprint 200m
Sledge Hammer or Ball twist slam
Repeat X 4 1min recovery
Mobility / Balance add some gymnastics hold.
Quasi 20 sec holds x 3
Banded ankle mobility 20sec holds x 3
Box Glute stretch 20sec holds x 3
Rack position stretch
Bar Chest stretch
Shred it!
Simon Bungate
Contact [email protected]