Our guest is Andrew Coates. Andrew is a coach, writer, and podcast host. He works with athletes and gen-pop clients with a focus on education and enjoyment.

Our guest is Andrew Coates. Andrew is a coach, writer, and podcast host. He works with athletes and gen-pop clients with a focus on education and enjoyment.

This means their training, diet, and lifestyle are sustainable for long-term progress. 

In recent years, Andrew has successfully branched out to become a prolific content creator. In this episode, we discuss how he juggles coaching 35+ hours a week with weekly podcast episodes, writing articles, and posting on social media daily. We also explore how this has opened up multiple opportunities for him.

If you are interested in expanding your impact within the fitness industry and want practical tips to help you achieve it, this episode is a goldmine.

You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the greatest hypertrophy experts on the planet).

Or look for Breaking Muscle’s channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

The post How to Build a Brand in the Fitness Industry appeared first on Breaking Muscle.

It’s all About the CORE!

When athletes produce the necessary movements in their sports with increased efficiency, their overall performance improves. Greater strength of the core musculature increases the stability of the pelvis and spine and improves body control or balance during athletic movements, thus enhancing the efficiency of movement.

Core strength training can enhance neuromuscular reaction and this can lead to improved athletic performance. A stronger core requires less forceful contractions of the peripheral muscles to produce a given amount of power, so the muscles – both in the core and in the stabilization – are less likely to be injured during training and competition.

Core strengthening requires the regular and proper exercise of your body’s 29 core muscles.

A strong core gives you:

• Increased protection and “bracing” for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements

When you have good core stability, the muscles in your pelvis, lower back, hips, and abdomen work in harmony. They provide support to your spine for just about any activity.

A weak core can make you susceptible to poor posture, lower back pain, and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.

Exercises that are crucial in core strength development:

Prone Bridge (Bows and Toes)
In a prone position on a floor mat, the athlete balances on the tips of toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.

Lateral Bridge (Bridge Right and Bridge Left)
In a sideways posture on a floor mat, the athlete balances on one elbow and the side of one foot while attempting to keep the body aligned in a straight line. This exercise focuses on the abdominal obliques and transverse abdominus. Also, the lateral bridge teaches the athlete how to sense the proper pelvic position.

Supine Bridge
In a supine posture on a floor mat, the athlete raises the hips so that only the head, shoulders, and feet are touching the mat. The supine bridge focuses on the gluteal muscles. Stronger glutes help maintain pelvic control, which is important for movements that require hip extension.

Follow these guidelines when training your core:

1. Do your core exercises at least three times a week
2. Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
3. Focus on quality of movement rather than quantity. You’ll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
4. Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
5. Take a break when you need one. When your muscles get tired, stop and change exercises. And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.

Keep in mind that strengthening workouts — even core strengthening — are just one part of a complete fitness program. Include aerobic exercise and flexibility training to round out your regimen.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 2

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 3

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 4

The Small Things Make a Difference in your Training

At the risk of sounding like those commercials that promise you can lose a bunch of weight while still eating anything and everything, I’m going to let you in on how to get faster by doing nothing. Well, not exactly nothing, but you won’t have to raise your heart rate, put out 300 watts, or really even break a sweat. What I’m getting at is that there are several ways to become a faster triathlete while sitting at home.

First, you can easily stretch while watching your favorite nightly programming. Just sprawl out on the floor and work those tight spots out. You can easily incorporate a good routine that fits within the usual 30 minute TV show. While you’re at it, why not take it to the next level and incorporate some self body-work. Use devices such as The Stick, or the T.P. Massage Kit to really break up trigger points or lengthen your IT band.

Take the minimal effort to drive yourself to your local massage therapist, chiropractor, physical therapist, acupuncturist, the list is endless, and get some professional bodywork. We spend so much time beating up our bodies. We need to replenish and rejuvenate as well. When your body is functioning correctly you will be able to get the most from your training.

Third, track your progress and look over your program. Hopefully you are using some form of tracking, either a web based program like TrainingPeaks, or the simple pen and paper method. Either way, by logging your workouts, you are able to look back on what was effective and what didn’t work. Look for trends in your training. When did you have good workouts? Can you pinpoint anything specific about the lead in to that workout or period?

On the subject of tracking your training, try tracking your recovery. For one week take note of the time you spend stretching, doing yoga or your hour massage. We all know that recovery is the key to strong training and faster racing, so why not track it like we do our weekly yardage or hours?

Some athletes track their nutrition. Once a month note what you eat every day for one week. There are some computer programs that allow you to compare your calories expended with your calories taken in, so you can see if you are in a calorie deficit, or surplus. This is useful if you are trying to determine your optimum training or racing weight.

Finally, and the ultimate in terms of ease of use and price, SLEEP! Take your sleep patterns seriously. If you regularly get less than 7 hours of sleep per night, try getting 8 for one week and see the difference. Once you experience the extra energy, you won’t be so tempted to watch David Letterman.

So, with very little effort you can take your training to a new level. The key is to just get started and incorporate these modalities into your daily routine. Try any one of the suggestions above and see the results for yourse

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 5

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 6

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 7

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Workouts for Week 8

After this week we will switch our biking to indoor sessions. These can be done on your bike trainer or on a spin bike. If you are lucky enough to live somewhere without snow you can still do the workouts outside on your bike.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 9

Cold Weather Running

On a calm winter day, our bodies insulate us somewhat from the outside temperature by warming up a thin layer of air close to our skin, known as the boundary layer. When the wind blows, it takes this protective layer away – exposing our skin to the outside air. It takes energy for our body to warm up a new layer, and if the boundary layer keeps getting blown away, our skin temperature will drop, and we will feel colder.

Wind also makes you feel colder by evaporating any moisture on your skin – a process that draws more heat away from your body. Studies show that when your skin is wet (with sweat, for example) it loses heat much faster than when it’s dry. Wet clothing and footwear that loses its insulating value results in heat loss nearly equal to that of exposed skin. Check the wind chill before you go out for your run, even moderate wind chill values can be dangerous if you are out for long periods. And remember your layers!

Sixteen cold weather training tips:

• Adjust the intensity of your workout. You may have to decide on a time rather than distance.
• 50% of the body’s heat is lost through the head. Wear a toque.
• Warm up properly and start at a slower pace.
• Shorten your stride to improve your footing on icy roads. Think about adding some traction devices to your shoes.
• Carry your phone or change for a payphone. Think about carrying cab fare also.
• Run into the wind and coast home with it at your back.
• Run with a group if possible. If you run by yourself, find a route that allows you to cut your run short and where help is readily available.
• Tell someone where you are going. Give them your route and estimate how long you will be out.
• Don’t run lonely trails by yourself. If you slip or fall, a twisted ankle or broken bone could leave you helpless.
• In very cold temperatures, cover all exposed skin with clothing or petroleum jelly for protection.
• Run facing oncoming traffic and wear your reflective gear.
• Chapstick your nose, lips and ears. Mittens are warmer than gloves.
• Men should wear a wind brief to protect for future generations.
• Keep your speed workouts for indoors or dry roads.
• Seek a warm dry place if you suspect hypothermia. Hypothermia is caused by a sudden drop in the body’s core temperature. It can be very dangerous! Signs are incoherent, slurred speech, clumsy fingers and other signs of poor coordination. Wet, windy days are often when difficulty is experienced.
• So far, no one has had frozen lungs in subzero weather. The air is warmed by the body before it enters the body. If you find breathing cold air uncomfortable, wear a face mask to help warm the air. Or stay inside and find a treadmill.

The mental discipline that is often needed to get one foot out the door when it’s cold is exactly what comes in handy during the later stages of a marathon or long distance triathlon.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 10

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Workouts for Week 11

Another 12 weeks draws to a close and we will add in some more strength training for the next block. I will keep the bodyweight workouts for those of you that do not have access to a gym or weights but will be adding in some weighted movements.

You can do both strength workouts and still swim, bike and run, However, you must still take a day off to rest and recover. I will rotate the swim, bike and run workouts every week to make sure you don’t do too much. Remember not to make up missed workouts all in one day or skip your rest day.

Send me a tweet to let me know how your training is going! @ironmum

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 12

Click on the number below that corresponds to the week of training you’re in.

The post Triathlon Training 102: Building Elite Endurance appeared first on Breaking Muscle.

Survived week one and ready for more?

It’s normal to question your training at times. Am I doing enough training? Do I need to do more? Am I working hard enough?

Yes, you are doing enough, and adding more will not get you the results you need. You can do too much and over train, which results in injury and sickness. But more on the subject of overtraining in another week.

Questions about working hard enough are mostly answered during training. Are you gasping for breath? Are you cursing me? Are you fighting to finish the set? If yes, than you are working hard enough! The great part about working at hard or all out efforts is that as you become fitter you are still pushing at a hard effort just at your new level of fitness.

Science shows that doing long slow efforts in workouts will not make you fitter.  That “LSD” effort of 70% will net you 70% fitness. Who wants that? That’s why I will have you repeat some workouts over and over. You will see the difference. But, if you like to read long, boring science studies:

Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 2

How-to: Fueling During Exercise

Just as what you eat before you exercise greatly affects your energy levels, so does what you eat during exercise. This is when you need to balance your sweat losses and energy output with enough water and carbohydrates to remain hydrated and maintain normal blood sugar levels for optimum performance.

You can increase your stamina by consuming 100-250 calories of carbs per hour during endurance exercise AFTER the first hour. This could be four eight-ounce sports drink, or a carbohydrate gel with lots of water to wash it down. Your body doesn’t care if you ingest solid or liquid carbohydrates, both are equally effective. You’ll learn which settle best in your body and how much is appropriate.

Keep in mind that too much sugar or food taken at once can reduce the rate at which fluids leave the stomach and become available to replace sweat loss. Be more conservative with carbohydrates during hot weather, when rapid fluid replacement is perhaps more important than carbohydrate replacement.

Race day is not the time to experiment with sports drinks and carbohydrate replacement. Experiment during training, in all types of conditions, well in advance of race day.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 3

I’m so tired!

Feeling tired? Fatigue is a very common complaint and affects athletes of all ages, sizes and abilities.

Fatigue is a subjective condition in which a person feels tired before beginning an activity, lacks the energy to accomplish tasks requiring sustained effort and attention, and becomes unduly exhausted after normal activities.

It is important to remember that the human body requires 7-10 hours of sleep in each 24-hour period. When we don’t have enough time, the first place we typically cut back is sleep time. If you are getting up early to exercise, or staying up late, it is important to adjust your sleep time accordingly. If continuous sleep is not possible, a 20- to 40-minute nap during the day may help.

An overlooked cause of fatigue in the athletic adult is overtraining. One of the hardest things for an athlete to do is rest. The mindset is to push harder to get stronger and faster. We forget that it is possible to get too much of a good thing, even exercise, and that rest is an important part of training. We need to have a balance between training and recovery.

If an imbalance occurs and is allowed to persist, overtraining results. Athletes, and those around them, will notice lingering fatigue, mood changes, irritability, altered sleep and persistent soreness. Performance in workouts or competition may deteriorate. Frequent respiratory illnesses or even an overuse injury may occur.

The cure for overtraining is rest. The more severe the problem, the more rest needed to fix it. This can be very difficult to do until illness or injury forces the rest to occur. Prevention can help the adult athlete avoid this problem.

Rest can be the time when no strenuous activity is performed; such as in sleep time or days off. It can also be more active and involve low-intensity exercise, allowing a small amount of increased blood flow to reach the muscles. Both types of rest allow recovery to occur. Recovery is what the body does during rest periods to repair the damage to muscle cells after strenuous activity. If the body is given enough rest to allow adequate recovery, the body will completely repair the broken-down muscle cells and even build them up a little stronger, resulting in a stronger and faster athlete.

There are many causes of fatigue in the athletic adult. It is important to listen to your body and heed your body’s warning signs. It is also important to remember that unrelenting fatigue may be a sign of underlying illness, and you should consult with your physician if this occurs.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 4

Keep Negativity out!

Thinking negatively causes failure. Thinking positively causes success. The power of positive words and thoughts can improve our experience in a race situation by increasing our self-confidence as an athlete.

Experiment with positive self-talk during training and then apply it to racing. For example, if you don’t enjoy hills, wind or swimming, try repeating over and over that you “love” hills, wind and swimming. You will notice a difference in your strength and energy. The result is a more natural and powerful performance.

Triathlon races, especially at the ironman distance, can be an emotional roller coaster. It’s a long day with highs and lows and it’s a real challenge to keep negative thoughts away. Negativity can ruin your race and possibly make it impossible to finish. One must be strong-minded to turn these nasty demons into angels, otherwise you may find a fist of fury coming down on you.

We all experience nervousness before big events. It’s a perfectly natural feeling. This is the time to be strong, avoid self-doubt, have confidence in yourself, and know you are prepared. It’s important when you get to the start line to remember – your body did the work! Racing is the reward for all the hard training.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 5

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 6

Are you ready to race?

As we pass the halfway mark of the first block of training, you need to decide if you should do a triathlon at the end of the first twelve weeks. It could be a “Try a Tri” (mini sprint) or a sprint-distance race. If you have been doing the training, you will be ready.

Try a Tri (mini sprint): Swim 350-400m, Bike 10-15k, Run 2-3k

Sprint: Swim 750m, Bike 20-25k, Run 5k

Every race is different, and distances can vary. Search for races in your area to see if there are any running at the end of the twelve weeks and what distances they are. Go watch a local race to get an idea of what it will be like to be racing. This can also help with race day anxiety.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 7

Brick Workouts

Oh, the dreaded brick workout. The combination of biking and running will leave you literally weak in the knees. Bricks are an important part of your training that enhances aerobic endurance, race pacing, and transition skill. They also help in determining what race attire to wear, since you need to be able to swim, bike, and run in the same outfit.

To be successful, you will need to have your running shoes, water, sunglasses and hat (optional) ready for the end of the bike. Move quickly to transition from bike to run, and then get running. The first 100-200m will not be enjoyable, but keep at it. The better you get, the easier it will be.

We will ease into the brick workouts now to prepare you if you wish to do a race in a couple weeks. In the next two twelve-week programming blocks we will leave them out due to the inclement weather in most of the country and lack of racing available.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 8

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 9

Pre-race Checklist Coming Next Week

Next week will include a pre-race check list so you can make sure you will have all the supplies you need to start and finish a triathlon.

Feel free to add what you may need. Every time you do a race you will learn something new. It may be about you or how to prepare better for what could happen.

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 10

Transitions

A triathlon requires that we transition quickly from one sport to another. This is considered the fourth event, a skill that you must train. It can be a real time saver if you do it well. The time clock does not stop so you can tie your shoelaces. There is no chance to change clothes so you must swim/bike/run in the same outfit.

Race day is not the time to try a new outfit or shoes. Everything must be used in training to determine if it fits well, is comfortable and performs the way you need it to. Practice at least once a week to get the hang of it. Here is a super easy to follow video to get an idea.

The Equipment List, As Promised

Swim:

• Swim Suit/Tri Suit
• Goggles
• Wetsuit
• Swim Cap (always have an extra, just in case)
• Towel(s)
• Body Glide
• Flip Flops

Bike:

• Bike (Seriously!)
• Helmet
• Cycling Shoes/Socks
• Water Bottles
• Spare Tubes/Tires/Patch Kit
• Sunglasses
• Floor Pump
• Tools

Run:

• Hat
• Running Shoes/Socks
• Nutrition:
• Water
• Energy Bar
• Gels
• Sport Drink

General:

• Watch
• Heart Rate Monitor (if using one)
• Sunscreen
• Race Belt
• Safety Pins
• Race information/maps
• Money/ID
• Extra clothes for after the race
• Duct tape (you never know!)

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 11

Click on the number below that corresponds to the week of training you’re in.

Workouts for Week 12

You made it!

Congratulations! As you finish 12 weeks, you should be feeling fitter and faster. Maybe it’s time to test your training?

Try creating your own race at your local pool or lake. Include family and/or friends to join or support you. As we progress towards more training we will cover more information to help you conquer any race. Now, look forward to joining me for another twelve weeks and finding a goal race to work towards!

Click on the number below that corresponds to the week of training you’re in.

The post 12 Weeks of Training for Your First Sprint-Distance Triathlon appeared first on Breaking Muscle.

Make sure you have read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• Men and women who want to become firefighters
• Firefighters interested in competing in firefighter challenges
• Anybody who wants to train like a firefighter

Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.

What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.

What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.

Week 1

Day 1

Monday

A1. Front squats x 7-9 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 8-10, rest 20 sec
B2. GH raises x 6-8 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 4

Notes: Prowler push should be at 100%

Day 2

Tuesday

A. Ring dips x 7-9 reps, rest 2 min x 3
B1. Hang power clean x 5-6 reps, rest 0 sec
B2. Box jumps TnG x 6, rest 2 min x 3
C1. 15 RKC style KB swings, rest 0 sec
C2. 6 Burpees AFAP, rest 90 sec x 3

Notes: Weights should be challenging for rep range, adjust!

Day 3

Thursday

A. Thrusters x 8-10, rest 2 min x 3
B. 8-10 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 5
+
30 sec row @ 80-90%
30 sec rest x 10

Notes: Looking for consistent row paces per set

Day 4

Friday

A. Deadlift x 7-9 reps, rest 2 min x 3
B. TGU x 10/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 7-9 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 3

Notes: TGU done with a KB

Day 5

Saturday or Sunday

20 min – elliptical or AD @ 60%

Note: recovery work pace

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Monday

A1. Front squats x 6-8 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 10-12, rest 20 sec
B2. GH raises x 7-9 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

Note: Try to beat reps on pull ups from last week

Day 2

Tuesday

A. Ring dips x 6-8 reps, rest 2 min x 3
B1. Hang power clean x 4-5 reps, rest 0 sec
B2. Box jumps TnG x 6-8, rest 2 min x 3
C1. 15-17 RKC KB swings, rest 0 sec
C2. 8 Burpees AFAP, rest 90 sec x 3

Notes: Add some weight from last week

Day 3

Thursday

A. Thrusters x 7-9, rest 2 min x 3
B. 9-11 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 6
+
45 sec row @ 80-90%
45 sec rest x 8

Notes: Can you go legless on rope climbs?

Day 4

Friday

A. Deadlift x 6-8 reps, rest 2 min x 3
B. TGU x 15/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 6-8 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 4

Notes: Part D done with all-out intensity

Day 5

Saturday or Sunday

20-25 min elliptical or AD @ 60%

Notes: HR 110-130

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Monday

A1. Front squats x 5-6 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 12-14, rest 20 sec
B2. GH raises x 8-10 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 6

Notes: Front squat weight should reflect reps

Day 2

Tuesday

A. Ring dips x 5-6 reps, rest 2 min x 3
B1. Hang power clean x 3-4 reps, rest 0 sec
B2. Box jumps TnG x 7-9, rest 2 min x 3
C1. 16-18RKC KB swings, rest 0 sec
C2. 10 Burpees AFAP, rest 90 sec x 3

Notes: Maintain speed on burpees with added reps

Day 3

Thursday

A. Thrusters x 6-8, rest 2 min x 3
B. 10-12 knees to elbows, rest 1 min x 3
C. 1 Rope climb EMOM x 7
+
60 sec row @ 80-90%
60 sec rest x 6

Notes: Pace will change on row as time goes up

Day 4

Friday

A. Deadlift x 5-6 reps, rest 2 min x 3
B. TGU x 20/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 5-6 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 5

Notes: Continuous movement on sled drag

Day 5

Saturday or Sunday

25-30 min elliptical or AD @ 60%

Notes: flush out the soreness!

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Monday

A1. Front squats x 4-5 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 13-15, rest 20 sec
B2. GH raises x 9-11 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 7

Notes: Control descent on GH raises

Day 2

Tuesday

A. Ring dips x 4-5 reps, rest 2 min x 3
B1. Hang power clean x 2-3 reps, rest 0 sec
B2. Box jumps TnG x 8-10, rest 2 min x 3
C1. 17-19 Russian KB swings, rest 0 sec
C2. 12 burpees AFAP, rest 90 sec x 3

Notes: Hang power cleans should be tough and heavy

Day 3

Thursday

A. Thrusters x 5-6, rest 2 min x 3
B. 11-13 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 8
+
90 sec row @ 80-90%
90 sec rest x 5

Notes: learn to kip on the knees to elbows if needed

Day 4

Friday

A. Deadlift x 4-5 reps, rest 2 min x 3
B. TGU x 25/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 4-5 reps, rest 2 min x 3
D. Battle ropes x 20 sec, rest 40 sec x 6

Notes: TGUs are full body maintenance, learn to love them!

Day 5

Saturday or Sunday

30-35 min Elliptical or Airdyne bike @ 60%

Notes: sweating is cleansing.

Click on the number below that corresponds to the week of training you’re in.

Week 5 – Testing Week

Day 1

Monday

A. Find a 5RM front squat
B. Find a max set of strict pull ups
C. 50 GHD sit ups for time
D. 400m prowler push @bodyweight, for time

Notes: Several tests to challenge even the best

Day 2

Tuesday

A. Ring Dips – Find a 5RM (for load)
B. Hang power clean – Find a 3RM
3 rounds for time:

• 15 Russian KB swings
• 15 Burpees

Notes: Go hard, go fast on short metcon

Day 3

Thursday

A. Find a 5RM thruster
B. 50 K2E for time
C. 10 rope climbs for time
D. 500m row for time

Notes: Rest as needed between tests

Day 4

Friday

A. Deadlift – Find a 5RM
B. Standing press – Find a 5RM
+
100 TGU for time (yes, 50/arm)

Notes: Try to maintain a set pace on TGU & keep going

Day 5

Saturday OR Sunday

35-40 min Elliptical or AD @ 60%

Notes: Steady pace throughout

Click on the number below that corresponds to the week of training you’re in.

Week 6 – Deload Week

Day 1

Monday
A1. Front squats x 10 reps @ 50% of 5RM, rest 20 sec
A2. Strict pull ups x half of max reps, rest 2 min x 3
B1. GHD sit ups x 10, rest 20 sec
B2. GH raises x 5 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

Notes: Easy loads, easy week

Day 2

Tuesday

A. Ring dips x 10 reps @ 50% of 5RM, rest 2 min x 3
B1. Hang Power clean x 6-8 @ 50% of 3RM, rest 0 sec
B2. Box jumps x 5, rest 2 min x 3
C1. 10 KBS – Russian, rest 0 sec
C2. 5 Burpees AFAP, rest 90 sec x 3

Notes: Everything is at about 50% effort and speed

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Monday

A. Back squats x 6 reps @ 70%, rest 2 min x 4
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 6-8, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

Notes: Time to add some strength to you legs

Day 2

Day 3

Thursday

A. Good Mornings x 10-12 reps, rest 2 min x 3
B. 50 Walking lunges for time
C. FLR x 1 min on, 30 sec rest x 3
D1. 10 Med ball cleans, rest 0 sec
D2. 10 cals on AD, rest 30 sec x 5

Notes: Sounds simple, but this will burn

Day 4

Friday

A. Push press x 5-6 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 4
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 4

Notes: Run times should be similar

Day 5

Saturday OR Sunday

20 min swim practice

Notes: Get in the water and work

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

Monday

A. Back squats x 5 reps @ 75%, rest 2 min x 5
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 10-12, rest 90 sec x 3
C. Superman lifts x 7-9, rest 30 sec x 3
D. 12 min stairs OR climber @ 70%

Notes: Change to % and reps on squats

Day 2

Tuesday

A. Power clean x 4-5 reps, rest 2 min x 3
B. Weighted pull ups x 4 reps, rest 2 min x 3
C. Pendlay rows x 7-9 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 60%, second half @ 75%

Notes: Change loads as needed

Day 3

Thursday

A. Good Mornings x 9-11 reps, rest 2 min x 3
B. 75 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 5
D1. 12 Med ball cleans, rest 0 sec
D2. 12 cals on AD, rest 30 sec x 5

Notes: More legs!

Day 4

Friday

A. Push press x 4-5 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 5
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 5

Notes: Added round on part C

Day 5

Saturday OR Sunday

25 min swim practice

Notes: Get some help as needed

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Monday

A. Back squats x 4 reps @ 80%, rest 2 min x 6
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 11-13, rest 90 sec x 3
C. Superman lifts x 8-10, rest 30 sec x 3
D. 14 min stairs OR climber @ 70%

Notes: Go to an arena for stairs, they’re great

Day 2

Tuesday

A. Power clean x 3-4 reps, rest 2 min x 3
B. Weighted pull ups x 3 reps, rest 2 min x 3
C. Pendlay rows x 6-8 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 70%, second half @ 85%

Notes: Lots of pulling work on Tuesdays

Day 3

Thursday

A. Good Mornings x 8-10 reps, rest 2 min x 3
B. 100 Walking lunges for time
C. FLR x 60 sec, 30 sec rest x 4
D1. 14 Med ball cleans, rest 0 sec
D2. 14 cals on AD, rest 30 sec x 5

Notes: Keep moving on lunges

Day 4

Friday

A. Push press x 3-4 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 6
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 6

Notes: Make push press hard

Day 5

Saturday OR Sunday

30 min Swim practice

Notes: Focus on breathing

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Monday

A. Back squats x 3 reps @ 85%, rest 2 min x 7
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 12-15, rest 90 sec x 3
C. Superman lifts x 9-11, rest 30 sec x 3
D. 15 min stairs OR climber @ 70%

Notes: Keep moving on stairs

Day 2

Tuesday

A. Power clean x 2-3 reps, rest 2 min x 3
B. Weighted pull ups x 2 reps, rest 2 min x 3
C. Pendlay rows x 5-7 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 85%, second half @ 95%

Notes: Rows should be getting fast, and hard

Day 3

Thursday

A. Good Mornings x 7-9 reps, rest 2 min x 3
B. 125 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 6
D1. 15 Med ball cleans, rest 0 sec
D2. 15 cals on AD, rest 30 sec x 5

Notes: Record times on cleans/AD part

Day 4

Friday

A. Push press x 2-3 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 7
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 7

Notes: Lots of running today

Day 5

Saturday OR Sunday
35 min swim practice

Notes: Work on lengths

Click on the number below that corresponds to the week of training you’re in.

Week 11 – Testing Week

Day 1

Monday
A. Back squat – Find a 1RM
B. 75 T2B for time
C. 1K sled pull for time @bodyweight

Notes: 3 grueling tests

Day 2

Tuesday
A. Power clean – Find a 1RM
B. Weighted pull up – Find a 1RM
C. 2K row for time

Notes: Rest as needed b/t tests

Day 3

Thursday
A. 200 walking lunges for time
B. Accumulate 5 min in FLR
3 Rds for time:
25 Med ball cleans
25 cals on AD

Notes: This will make you sore!

Day 4

Friday
A. Push press – Find a 1RM
B. Max rep hand release push ups in 2 min
C. 400m run for time – 2 attempts

Notes: Legs may be hurting today, go hard

Day 5

Saturday OR Sunday
1k swim for time

Notes: Keep moving

Click on the number below that corresponds to the week of training you’re in.

Week 12 – Deload Week

Day 1

Monday

A. Back squats x 10 reps @ 50%, rest 2 min x 3
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 10, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

Notes: Loads and effort @ 50%

Day 2

Tuesday

A. Power clean x 6-8 reps @ 50%, rest 2 min x 3
B. Kipping pull ups x 10 reps, rest 2 min x 3
C. Pendlay rows x 10 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row @ 50%

Notes: Keep it light, feel good

Day 3

Thursday

A. Good mornings x 10 reps, rest 90 sec x 3
B. 50 Wallking lunges
C. FLR x 30 sec, rest 30 x 5
D. 300 cals on AD @ 50%

Notes: Recover and move

Day 4

Friday

A. Push press x 10 reps @ 50%, rest 2 min x 3
B. 10 HR push ups, rest 30 sec x 3
C. 400m run @ 70%, rest walk 2 min x 3
D. 3k run @ 70%

Notes: Get out, loosen up

Day 5

Saturday OR Sunday

30 min – pool session, fun

Notes: play around

The post Power and Endurance Training for Fire Professionals appeared first on Breaking Muscle.

Make sure you have read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• Men and women who want to become firefighters
• Firefighters interested in competing in firefighter challenges
• Anybody who wants to train like a firefighter

Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.

What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.

What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.

Week 1

Day 1

Monday

A. Overhead squats x 12-15 reps, rest 2 minutes x 3
B. Stiff-leg deadlift x 10-12 reps, rest 2 min x 3
C. Wall ball x 15-20 reps, rest 1 min x 3
D. Deadbugs @ 41X1, 6-8/side, rest 1 min x 3
E. 100m run, rest – walk 100m x 4

Notes: Keep neutral spine on stiff-leg deadlifts

Day 2

Tuesday

A1. Narrow-grip bench press (14″) x 10-12 reps, rest 1 minute
A2. Pull ups x 10-12 reps, rest 2 min x 3
B1. Incline bench DB press x 10-12 reps, rest 1 min
B2. DB rows x 10-12 reps, rest 1 min x 3
C. 15 min rowing @ 80-90%

Notes: Rowing should be steady pace

Day 3

Thursday

A. Walking wtd lunges x 10-12 reps/leg, rest 2 min x 3
B. GH raises x 10-12 reps, rest 1 min x 3
C. 25 sit ups, rest 1 min x 3

4 rounds for time:

• 5 TnG (touch-and-go) Deadlifts (tough)
• 7 Burpees – Fast
• Row 100m HARD – rest 3 min between sets

Notes: Move fast, but don’t neglect form on last piece

Day 4

Friday

A. Seated DB press x 10-12 reps, rest 2 min x 3
B. Seated cable rows x 10-12 reps, rest 2 min x 3
C1. Push press x 8-10 reps, rest 1 min
C2. Hang power cleans x 8-10, rest 1 min x 2
D. 10 sec Airdyne sprint @ 95%, rest 90 sec x 4

Notes: use an elliptical machine if an airdyne is not available

Day 5

Saturday or Sunday

20-25 min Hike/Elliptical @ Z1 (HR 110-130)

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Monday

A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3
B. Deadlift x 8-10 reps, rest 2 min x 3
C. GH raises x 9-11 reps, rest 1 min x 3
D. Side Bridge 40 sec, rest 20 x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Day 2

Tuesday

A. Bench press x 8-10 reps, rest 2-3 min x 3
B. Pull ups x 8-10 reps, rest 2 min x 3
C1. Dips x 8-10 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Day 3

Thursday

A. Back Squats x 8-10 reps, rest 2-3 min x 3
B. Good Mornings x 9-11 reps, rest 2 min x 3
C. Swiss ball leg curls x 9-11 reps, rest 1 min x 3
D. Plank on elbows x 1:15 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only

Day 4

Friday

A. Standing press x 8-10 reps, rest 2 min x 3
B. Bent over rows x 8-10 reps, rest 2 min x 3
C1. Seated DB press x 7-9 reps, rest 1 min
C2. DB row x 7-9/arm, rest 1 min x 2
D. 9 min AD @ 80-90%, rest 5 min x 2

Notes: pace appropriately

Day 5

Saturday or Sunday

30-45 min hike, preferably over varied terrain

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Monday

A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. GH raises x 10-12 reps, rest 1 min x 3
D. Side Bridge 45 sec, rest 25 sec x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 6

Notes: control descent on split squats and GH raises

Day 2

Tuesday

A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 14 – rest 3 min b/t sets 7&8

Notes: Use full ROM on all lifts

Day 3

Thursday

A. Back Squats x 6-8 reps, rest 2-3 min x 3
B. Good Mornings x 8-10 reps, rest 2 min x 3
C. Swiss ball leg curls x 10-12 reps, rest 1 min x 3
D. Plank on elbows x 1:30 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 6

Notes: Lift hips high on ball curls

Day 4

Friday

A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 6-8 reps, rest 1 min
C2. DB row x 6-8/arm, rest 1 min x 2
D. 10 min AD @ 80-90%, rest 5 min x 2

Notes: track HR to know what 80% feels like

Day 5

Saturday or Sunday

40-50 min Hike/Elliptical @ Z1 (HR 110-130), or about 60% VO2 MAX

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Monday

A. Split Squats – find an 8 RM, rest as needed b/t legs
B. Deadlift – find a 5 RM, rest as needed
C. GH raises x 11-13 reps, rest 1 min x 3
D. Side Bridge 50 sec/side – 30 rest, 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Day 2

Tuesday

A. Bench press – find a 5 RM, rest as needed
B. Pull ups – Find a 5RM, rest as needed
C. Dips – Find a 5 RM, rest as needed
D. Ring Rows – Find a 5 RM (angle and weight as needed)
E. 30 sec row @ 80-90%, 30 sec @ 50% x 16 – rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press

Day 3

Thursday

A. Back Squats – Find a 5 RM, rest as needed
B. Good Mornings x 7-9 reps, rest 2 min x 3
C. Swiss ball leg curls x 11-13 reps, rest 1 min x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts

Day 4

Friday

A. Standing press – find a 5 RM, rest as needed
B. Bent over rows – find a 5 RM, rest as needed
C1. Seated DB press x 5-7 reps, rest 1 min
C2. DB row x 5-7/arm, rest 1 min x 2
D. 10 min AD – 1 attempt max cals

Notes: strong, hard effort for 10 min straight

Day 5

Saturday or Sunday

45-55 min Hike/Elliptical @ Z1 (HR 110-130)

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

Monday

A. Front squats x 10-12 reps, rest 2-3 min x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. Cable machine leg curls x 8-10 reps, rest 90 sec x 3
D. Side bridge x 55 sec, rest 35 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes

Day 2

Tuesday

A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring rows x 6-8 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 6 – rest 3 min b/t sets 3&4

Notes: row times are up, pace accordingly

Day 3

Thursday

A. Weighted step ups x 8-10/leg, rest 2 min x 3
B. Good mornings x 6-8, rest 2 min x3
C. Single-leg ball leg curls x 6-8, rest 30 sec b/t legs x 3
D. Plank on elbows x 1:45, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height – max 20″

Day 4

Friday

A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 5-6 reps, rest 1 min
C2. DB row x 5-6/arm, rest 1 min x 2
D. 7 min AD @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back on rows

Day 5

Saturday or Sunday

50-60 min hike @ Z1

Notes: add weight if necessary

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

Monday

A. Front Squats x 8-10 reps, rest 2-3 min x 3
B. Deadlift x 5-7 reps, rest 2 min x 3
C. Cable machine leg curls x 9-11 reps, rest 90 sec x 3
D. Side bridge x 60 sec, rest 30 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 6

Notes: side brigde length getting tough, hang on.

Day 2

Tuesday

A. Bench press x 5-7 reps, rest 2-3 min x 3
B. Pull ups x 5-7 reps, rest 2 min x 3
C1. Dips x 5-7 reps, rest 1 min
C2. Ring Rows x 5-7 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 8 – rest 3 min b/t sets 4&5

Notes: note how long it takes to feel recovered

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Monday

A. Front Squats x 6-8 reps, rest 2-3 min x 3
B. Deadlift x 4-6 reps, rest 2 min x 3
C. Cable machine leg curls x 10-12 reps, rest 90 sec x 3
D. Side bridge x 65 sec, rest 25 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 7

Notes: ensure position on all lifts for safety

Day 2

Day 3

Thursday

A. Weighted step ups x 10-12/leg, rest 2 min x 3
B. Good Mornings x 4-6, rest 2 min x3
C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3
D. Plank on elbows x 2:15 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 6

Notes: weight can be in hands or on back for step ups

Day 4

Friday

A. Standing press x 4-6 reps, rest 2 min x 3
B. Bent over rows x 4-6 reps, rest 2 min x 3
C1. Seated DB press x 3-4 reps, rest 1 min
C2. DB row x 3-4/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 4 min x 3

Notes: try to be consistent with output on D.

Day 5

Saturday or Sunday

60-70 min Hike @ Z1

Notes: building aerobic base

Click on the number below that corresponds to the week of training you’re in.

Week 8 – Testing Week

Day 1

Monday

A. Front Squats – Find a 5 RM, rest as needed
B. Deadlift – Find a 3 RM, rest as needed
C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3
D. Side bridge x 70 sec, rest 20 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Day 2

Tuesday

A. Bench press – find a 3 RM, rest as needed
B. Pull ups – find a 3 RM, rest as needed
C. Dips – find a 3 RM, rest as needed
D. Ring Rows x 4-6 reps, rest 1 min x 3
E. 1 min row @ 80-90%, 1 min @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Day 3

Thursday

A. Weighted step ups – Find 16RM, 8/leg, rest as needed
B. Good Mornings x 3-5, rest 2 min x3
C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Day 4

Friday

A. Standing press – find a 3 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – Find a 5 RM, rest as needed
D. DB row – find a 5 RM, rest as needed
D. 5 min AD – 1 attempt max cals

Notes: lots of tests, rest as needed

Day 5

Saturday or Sunday

65-75 min Hike @ Z1

Notes: get outside, enjoy!

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Monday

A. Front Squats x 4-5 reps, rest 2-3 min x 3
B. Deadlift x 3-4 reps, rest 2 min x 3
C. GH raises x 8-10, rest 1 min x 3
D. Side bridge x 75 sec, rest 15 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 5

Notes: sprint hard, long rest on AD

Day 2

Tuesday

A. Bench press x 4-5 reps, rest 2-3 min x 3
B. Pull ups x 4-5 reps, rest 2 min x 3
C1. Dips x 4-5 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 – rest 5 min b/t sets 2&3

Notes: keep adding weight as needed

Day 3

Thursday

A. Back Squats x 4-5 reps, rest 2-3 min x 3
B. Good Mornings x 5-6 reps, rest 2 min x 3
C. Walking lunges x 10 steps rest 1 min x 2
D. Plank on elbows x 2:30, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 4

Notes: add weight on lunges as needed

Day 4

Friday

A. Standing press x 4-5 reps, rest 2 min x 3
B. Bent over rows x 4-5 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 2 min x 3

Notes: only 80-90% on AD, but x 3 sets

Day 5

Saturday or Sunday

75-85 min Hike @ Z1

Notes: HR 110-130 still?

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Monday

A. Front Squats x 3-4 reps, rest 2-3 min x 3
B. Deadlift x 2-3 reps, rest 2 min x 3
C. GH raises x 9-11, rest 1 min x 3
D. Side bridge x 80 sec, rest 10 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 6

Notes: add weight on GH raises if necessary

Day 2

Tuesday

A. Bench press x 3-4 reps, rest 2-3 min x 3
B. Pull ups x 3-4 reps, rest 2 min x 3
C1. Dips x 3-4 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 – rest 5 min b/t sets 3&4

Notes: row times are increasing, watch pace

Day 3

Thursday

A. Back Squats x 3-4 reps, rest 2-3 min x 3
B. Good Mornings x 6-7 reps, rest 2 min x 3
C. Walking lunges x 12 steps rest 1 min x 2
D. Plank on elbows x 2:45, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 5

Notes: reps are up on lunges this week

Day 4

Friday

A. Standing press x 3-4 reps, rest 2 min x 3
B. Bent over rows x 3-4 reps, rest 2 min x 3
C1. Seated DB press x 5-6 reps, rest 1 min
C2. DB row x 5-6/arm, rest 1 min x 2
D. 4 min AD @ 80-90%, rest 2 min x 3

Notes: less time on AD = higher speed

Day 5

Saturday or Sunday

80-90 min Hike @ Z1

Notes: this is recovery work

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Monday

A. Front Squats x 2-3 reps, rest 2-3 min x 3
B. Deadlift x 1-2 reps, rest 2 min x 3
C. GH raises x 10-12, rest 1 min x 3
D. Side bridge x 85 sec, rest 5 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 7

Notes: save a little for testing next week

Day 2

Tuesday

A. Bench press x 2-3 reps, rest 2-3 min x 3
B. Pull ups x 2-3 reps, rest 2 min x 3
C1. Dips x 2-3 reps, rest 1 min
C2. Ring Rows x 10-12 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 – rest 5 min b/t sets 4&5

Notes: sets are up again on rows

Day 3

Thursday

A. Back Squats x 2-3 reps, rest 2-3 min x 3
B. Good Mornings x 7-8 reps, rest 2 min x 3
C. Walking lunges x 14 steps rest 1 min x 2
D. Plank on elbows x 3:00, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 6

Notes: plank getting long, is it maintanable?

Day 4

Friday

A. Standing press x 2-3 reps, rest 2 min x 3
B. Bent over rows x 2-3 reps, rest 2 min x 3
C1. Seated DB press x 6-7 reps, rest 1 min
C2. DB row x 6-7/arm, rest 1 min x 2
D. 3 min AD @ 80-90%, rest 2 min x 3

Notes: Keep core engaged on all lifts

Day 5

Saturday or Sunday

85-95 min Hike @ Z1

Notes: recover and be ready for testing

Click on the number below that corresponds to the week of training you’re in.

Week 12 – Testing Week

Day 1

Monday

A. Front Squats – find a 1RM, rest as needed
B. Deadlift – Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Day 2

Tuesday

A. Bench press – find a 1 RM, rest as needed
B. Pull ups – find a 1 RM, rest as needed
C. Dips – find a 1 RM, rest as needed
D. Ring Rows – 1 attempt max reps, directly below bar
D. 500 m row – for time, 1 attempt @ 100%

Notes: how far have you come?

Day 3

Thursday

A. Back Squats – find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps – find max load
D. Plank on elbows – AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Day 4

Friday

A. Standing press – find a 1 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – find an 8 RM, rest as needed
D. DB row – find a 8 RM, rest as needed
D. 3 min AD – 1 attempt max cals

Notes: list starting and finishing weights for cycle

Day 5

Saturday or Sunday

90 min Hike @ Z1

Notes: long, easy pace hike:)

The post Become a Badass by Training Like a Firefighter appeared first on Breaking Muscle.

Make sure you have read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• Men and women who want to become firefighters
• Firefighters interested in competing in firefighter challenges
• Anybody that wants to train like a firefighter

Welcome to the Firefighter Training Program!

Make sure you have read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• Men and women who want to become firefighters
• Firefighters interested in competing in firefighter challenges
• Anybody that wants to train like a firefighter

Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.

What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday.

It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.

What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.

Week 1: Day 1 – Monday

A. Split Squats x 10-12 reps, rest 1 min b/t legs x 3

B. Deadlift x 10-12 reps, rest 2 min x 3

C. GH Raises x 8-10 reps, rest 1 min x 3

D. Side Bridge 35 sec, rest 15 x 2/side

E. 10 sec AD sprint @ 100%, rest 1:20 x 4

Notes: Focus on form, speed and technique

Week 1: Day 2 – Tuesday

A. Bench Press x 10-12 reps, rest 2-3 min x 3

B. Pull Ups x 10-12 reps, rest 2 min x 3

C1. Dips x 10-12 reps, rest 1 min

C2. Ring Rows x 10-12 reps, rest 1 min x 3

D. 30 sec Row @ 80-90%, 30 sec @ 50% x 10 – rest 3 min b/t sets 5&6

Notes: Rows should be strong, but maintainable

Week 1: Day 3 – Thursday

A. Back Squats x 10-12 reps, rest 2-3 min x 3

B. Good Mornings x 10-12 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 8-10 reps, rest 1 min x 3

D. Plank on Elbows x 1 min, rest 15 sec x 3

E. Row 100m @ 100%, rest 1:45 x 4

Notes: Take videos to ensure position on movements.

Week 1: Day 4 – Friday

A. Standing Press x 10-12 reps, rest 2 min x 3

B. Bent Over Rows x 10-12 reps, rest 2 min x 3

C1. Seated DB Press x 8-10 reps, rest 1 min

C2. DB Row x 8-10/arm, rest 1 min x 2

D. 8 min AD @ 80-90%, rest 5 min x 2

Notes: AD=airdyne, use eliptical if not available.

Week 1: Day 5 – Saturday or Sunday

30-40 min Hike @ Z1

Notes: HR 110-130

Click on the number below that corresponds to the week of training you’re in.

Week 2: Day 1 – Monday

A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3

B. Deadlift x 8-10 reps, rest 2 min x 3

C. GH Raises x 9-11 reps, rest 1 min x 3

D. Side Bridge 40 sec, rest 20 x 2/side

E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Week 2: Day 2 – Tuesday

A. Bench Press x 8-10 reps, rest 2-3 min x 3

B. Pull Ups x 8-10 reps, rest 2 min x 3

C1. Dips x 8-10 reps, rest 1 min

C2. Ring Rows x 8-10 reps, rest 1 min x 3

D. 30 sec Row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Week 2: Day 3 – Thursday

A. Back Squats x 8-10 reps, rest 2-3 min x 3

B. Good Mornings x 9-11 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 9-11 reps, rest 1 min x 3

D. Plank on Elbows x 1:15 min, rest 15 sec x 3

E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only.

Week 2: Day 4 – Friday

A. Standing Press x 8-10 reps, rest 2 min x 3

B. Bent Over Rows x 8-10 reps, rest 2 min x 3

C1. Seated DB Press x 7-9 reps, rest 1 min

C2. DB Row x 7-9/arm, rest 1 min x 2

D. 9 min AD @ 80-90%, rest 5 min x 2

Notes: pace appropriately.

Week 2: Day 5 – Saturday or Sunday

35-45 min Hike @ Z1

Notes: varied terrain is preferred

Click on the number below that corresponds to the week of training you’re in.

Week 2: Day 1 – Monday

A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3

B. Deadlift x 6-8 reps, rest 2 min x 3

C. GH Raises x 10-12 reps, rest 1 min x 3

D. Side Bridge 45 sec, rest 25 sec x 2/side

E. 10 sec AD Sprint @ 100%, rest 1:20 x 6

Notes: control descent on split squats and GH raises

Week 2: Day 2 – Tuesday

A. Bench Press x 6-8 reps, rest 2-3 min x 3

B. Pull Ups x 6-8 reps, rest 2 min x 3

C1. Dips x 6-8 reps, rest 1 min

C2. Ring Rows x 6-8 reps, rest 1 min x 3

D. 30 sec Row @ 80-90%, 30 sec @ 50% x 14 – rest 3 min b/t sets 7&8

Notes: Use full ROM on all lifts.

Week 2: Day 3 – Thursday

A. Back Squats x 6-8 reps, rest 2-3 min x 3

B. Good Mornings x 8-10 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 10-12 reps, rest 1 min x 3

D. Plank on Elbows x 1:30 min, rest 15 sec x 3

E. Row 100m @ 100%, rest 1:45 x 6

Notes: Lift hips high on ball curls.

Week 2: Day 4 – Friday

A. Standing Press x 6-8 reps, rest 2 min x 3

B. Bent Over Rows x 6-8 reps, rest 2 min x 3

C1. Seated DB Press x 6-8 reps, rest 1 min

C2. DB Row x 6-8/arm, rest 1 min x 2

D. 10 min AD @ 80-90%, rest 5 min x 2

Notes: track HR to learn what 80% feels like.

Week 2: Day 5 – Saturday or Sunday

40-50 min Hike @ Z1

Notes: Z1 = 60%-ish!

Click on the number below that corresponds to the week of training you’re in.

Week 4 – Testing Week: Day 1 – Monday

A. Split Squats – find an 8 RM, rest as needed b/t legs

B. Deadlift – find a 5 RM, rest as needed

C. GH Raises x 11-13 reps, rest 1 min x 3

D. Side Bridge 50 sec/side – 30 rest, 2/side

E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Week 4 – Testing Week: Day 2 – Tuesday

A. Bench Press – find a 5 RM, rest as needed

B. Pull Ups – Find a 5RM, rest as needed

C. Dips – Find a 5 RM, rest as needed

D. Ring Rows – Find a 5 RM (angle and weight as needed)

E. 30 sec Row @ 80-90%, 30 sec @ 50% x 16 – rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press.

Week 4 – Testing Week: Day 3 – Thursday

A. Back Squats – Find a 5 RM, rest as needed

B. Good Mornings x 7-9 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 11-13 reps, rest 1 min x 3

D. Plank on Elbows – AMSAP, 1 attempt

E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts.

Week 4 – Testing Week: Day 4 – Friday

A. Standing Press – find a 5 RM, rest as needed

B. Bent Over Rows – find a 5 RM, rest as needed

C1. Seated DB Press x 5-7 reps, rest 1 min

C2. DB Row x 5-7/arm, rest 1 min x 2

D. 10 min AD – 1 attempt max calories

Notes: strong, hard effort for 10 min straight

Week 4 – Testing Week: Day 5 – Saturday or Sunday

45-55 min Hike @ Z1

Notes: recovery work

Click on the number below that corresponds to the week of training you’re in.

Week 5: Day 1 – Monday

A. Front Squats x 10-12 reps, rest 2-3 min x 3

B. Deadlift x 6-8 reps, rest 2 min x 3

C. Cable Machine Leg Curls x 8-10 reps, rest 90 sec x 3

D. Side Bridge x 55 sec, rest 35 x 2/side

E. 12 sec AD Sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes.

Week 5: Day 2 – Tuesday

A. Bench Press x 6-8 reps, rest 2-3 min x 3

B. Pull Ups x 6-8 reps, rest 2 min x 3

C1. Dips x 6-8 reps, rest 1 min

C2. Ring Rows x 6-8 reps, rest 1 min x 3

D. 1 min Row @ 80-90%, 1 min @ 50% x 6 – rest 3 min b/t sets 3&4

Notes: row time has increased, pace accordingly.

Week 5: Day 3 – Thursday

A. Weighted Step ups x 8-10/leg, rest 2 min x 3

B. Good Mornings x 6-8, rest 2 min x3

C. Single Leg Swiss Ball Leg Curls x 6-8, rest 30 sec b/t legs x 3

D. Plank on Elbows x 1:45, rest 15 sec x 2

E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height – 20″ maximum.

Week 5: Day 4 – Friday

A. Standing Press x 6-8 reps, rest 2 min x 3

B. Bent Over Rows x 6-8 reps, rest 2 min x 3

C1. Seated DB Press x 5-6 reps, rest 1 min

C2. DB Row x 5-6/arm, rest 1 min x 2

D. 7 min AD @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back during rows.

Week 5: Day 5 – Saturday or Sunday

50-60 min Hike @ Z1

Notes: add weight if necessary.

Click on the number below that corresponds to the week of training you’re in.

Week 6: Day 1 – Monday

A. Front squats x 8-10 reps, rest 2-3 min x 3

B. Deadlift x 5-7 reps, rest 2 min x 3

C. Cable machine leg curls x 9-11 reps, rest 90 sec x 3

D. Side bridge x 60 sec, rest 30 x 2/side

E. 12 sec AD sprint @ 100%, rest 1:28 x 6

Note: Side bridge duration getting tough, hang on.

Week 6: Day 2 – Tuesday

A. Bench press x 5-7 reps, rest 2-3 min x 3

B. Pull ups x 5-7 reps, rest 2 min x 3

C1. Dips x 5-7 reps, rest 1 min

C2. Ring rows x 5-7 reps, rest 1 min x 3

D. 1 min row @ 80-90%, 1 min @ 50% x 8 – rest 3 min b/t sets 4&5

Note: Note how long it takes to feel recovered.

Week 6: Day 3 – Thursday

Click on the number below that corresponds to the week of training you’re in.

Week 7: Day 1 – Monday

A. Front squats x 6-8 reps, rest 2-3 min x 3

B. Deadlift x 4-6 reps, rest 2 min x 3

C. Cable machine leg curls x 10-12 reps, rest 90 sec x 3

D. Side bridge x 65 sec, rest 25 x 2/side

E. 12 sec AD sprint @ 100%, rest 1:28 x 7

Notes: ensure position on all lifts for safety

Week 7: Day 2 – Tuesday

Week 7: Day 3 – Thursday

A. Weighted step ups x 10-12/leg, rest 2 min x 3

B. Good mornings x 4-6, rest 2 min x3

C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3

D. Plank on elbows x 2:15 min, rest 15 sec x 2

E. Row 150m @ 100%, rest 2 min x 6

Notes: weight can be in hands or on back for step ups

Week 7: Day 4 – Friday

A. Standing press x 4-6 reps, rest 2 min x 3

B. Bent over rows x 4-6 reps, rest 2 min x 3

C1. Seated DB press x 3-4 reps, rest 1 min

C2. DB row x 3-4/arm, rest 1 min x 2

D. 5 min AD @ 80-90%, rest 4 min x 3

Notes: try to be consistent with output on D.

Week 7: Day 5 – Saturday or Sunday

60-70 min Hike @ Z1

Note: building aerobic base

Click on the number below that corresponds to the week of training you’re in.

Week 8 – Testing Week: Day 1 – Monday

A. Front Squats – Find a 5 RM, rest as needed

B. Deadlift – Find a 3 RM, rest as needed

C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3

D. Side bridge x 70 sec, rest 20 x 2/side

E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Week 8 – Testing Week: Day 2 – Tuesday

A. Bench press – find a 3 RM, rest as needed

B. Pull ups – find a 3 RM, rest as needed

C. Dips – find a 3 RM, rest as needed

D. Ring rows x 4-6 reps, rest 1 min x 3

E. 1 min row @ 80-90%, 1 min @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Week 8 – Testing Week: Day 3 – Thursday

A. Weighted step ups – Find 16RM, 8/leg, rest as needed

B. Good mornings x 3-5, rest 2 min x3

C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3

D. Plank on elbows – AMSAP, 1 attempt

E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Week 8 – Testing Week: Day 4 – Friday

A. Standing press – find a 3 RM, rest as needed

B. Bent over rows – find a 3 RM, rest as needed

C. Seated DB press – Find a 5 RM, rest as needed

D. DB row – find a 5 RM, rest as needed

D. 5 min AD – 1 attempt max cals

Notes: lots of tests, rest as needed

Week 8 – Testing Week: Day 5 – Saturday or Sunday

65-75 min Hike @ Z1

Note: Make the time for this if necessary.

Click on the number below that corresponds to the week of training you’re in.

Week 9: Day 1 – Monday

A. Front squats x 4-5 reps, rest 2-3 min x 3

B. Deadlift x 3-4 reps, rest 2 min x 3

C. GH raises x 8-10, rest 1 min x 3

D. Side bridge x 75 sec, rest 15 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 5

Notes: sprint hard, long rest on AD

Week 9: Day 2 – Tuesday

A. Bench press x 4-5 reps, rest 2-3 min x 3

B. Pull ups x 4-5 reps, rest 2 min x 3

C1. Dips x 4-5 reps, rest 1 min

C2. Ring rows x 6-8 reps, rest 1 min x 3

D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 – rest 5 min b/t sets 2&3

Notes: keep adding weight as needed

Week 9: Day 3 – Thursday

A. Back squats x 4-5 reps, rest 2-3 min x 3

B. Good mornings x 5-6 reps, rest 2 min x 3

C. Walking lunges x 10 steps rest 1 min x 2

D. Plank on elbows x 2:30, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 4

Notes: add weight on lunges as needed

Week 9: Day 4 – Friday

A. Standing press x 4-5 reps, rest 2 min x 3

B. Bent over rows x 4-5 reps, rest 2 min x 3

C1. Seated DB press x 4-5 reps, rest 1 min

C2. DB row x 4-5/arm, rest 1 min x 2

D. 5 min AD @ 80-90%, rest 2 min x 3

Notes: only 80-90% on AD, but x 3 sets

Week 9: Day 5 – Saturday or Sunday

75-85 min Hike @ Z1

Note: HR 110-130 still?

Click on the number below that corresponds to the week of training you’re in.

Week 10: Day 1 – Monday

A. Front squats x 3-4 reps, rest 2-3 min x 3

B. Deadlift x 2-3 reps, rest 2 min x 3

C. GH raises x 9-11, rest 1 min x 3

D. Side bridge x 80 sec, rest 10 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 6

Notes: add weight on GH raises if necessary

Week 10: Day 2 – Tuesday

A. Bench press x 3-4 reps, rest 2-3 min x 3

B. Pull ups x 3-4 reps, rest 2 min x 3

C1. Dips x 3-4 reps, rest 1 min

C2. Ring rows x 8-10 reps, rest 1 min x 3

D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 – rest 5 min b/t sets 3&4

Notes: row times are increasing, watch pace

Week 10: Day 3 – Thursday

A. Back Squats x 3-4 reps, rest 2-3 min x 3

B. Good Mornings x 6-7 reps, rest 2 min x 3

C. Walking lunges x 12 steps rest 1 min x 2

D. Plank on elbows x 2:45, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 5

Notes: reps are up on lunges this week

Week 10: Day 4 – Friday

A. Standing press x 3-4 reps, rest 2 min x 3

B. Bent over rows x 3-4 reps, rest 2 min x 3

C1. Seated DB press x 5-6 reps, rest 1 min

C2. DB row x 5-6/arm, rest 1 min x 2

D. 4 min AD @ 80-90%, rest 2 min x 3

Notes: less time on AD = higher speed

Week 10: Day 5 – Saturday or Sunday

80-90 min Hike @ Z1

Note: this is recovery work.

Click on the number below that corresponds to the week of training you’re in.

Week 11: Day 1 – Monday

A. Front Squats x 2-3 reps, rest 2-3 min x 3

B. Deadlift x 1-2 reps, rest 2 min x 3

C. GH raises x 10-12, rest 1 min x 3

D. Side bridge x 85 sec, rest 5 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 7

Notes: save a little for testing next week

Week 11: Day 2 – Tuesday

A. Bench press x 2-3 reps, rest 2-3 min x 3

B. Pull ups x 2-3 reps, rest 2 min x 3

C1. Dips x 2-3 reps, rest 1 min

C2. Ring Rows x 10-12 reps, rest 1 min x 3

D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 – rest 5 min b/t sets 4&5

Notes: sets are up again on rows

Week 11: Day 3 – Thursday

A. Back Squats x 2-3 reps, rest 2-3 min x 3

B. Good Mornings x 7-8 reps, rest 2 min x 3

C. Walking lunges x 14 steps rest 1 min x 2

D. Plank on elbows x 3:00, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 6

Notes: plank getting long, is it maintanable?

Week 11: Day 4 – Friday

A. Standing press x 2-3 reps, rest 2 min x 3

B. Bent over rows x 2-3 reps, rest 2 min x 3

C1. Seated DB press x 6-7 reps, rest 1 min

C2. DB row x 6-7/arm, rest 1 min x 2

D. 3 min AD @ 80-90%, rest 2 min x 3

Notes: Keep core engaged on all lifts

Week 11: Day 5 – Saturday or Sunday

85-95 min Hike @ Z1

Note: this is recovery work. Recover and be ready for testing.

Click on the number below that corresponds to the week of training you’re in.

Week 12 – Testing Week: Day 1 – Monday

A. Front Squats – find a 1RM, rest as needed

B. Deadlift – Find a 1 RM, rest as needed

C. GH raises x 11-13, rest 1 min x 3

D. Side bridge x 90 sec, rest 0 b/t sides x 1

E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Week 12 – Testing Week: Day 2 – Tuesday

A. Bench press – find a 1 RM, rest as needed

B. Pull ups – find a 1 RM, rest as needed

C. Dips – find a 1 RM, rest as needed

D. Ring Rows – 1 attempt max reps, directly below bar

D. 500 m row – for time, 1 attempt @ 100%

Notes: how far have you come?

Week 12 – Testing Week: Day 3 – Thursday

A. Back Squats – find a 1 RM, rest as needed

B. Good mornings x 8-9 reps, rest 2 min x 3

C. Walking lunges x 16 steps – find max load

D. Plank on elbows – AMSAP, 1 attempt

E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Week 12 – Testing Week: Day 4 – Friday

A. Standing press – find a 1 RM, rest as needed

B. Bent over rows – find a 3 RM, rest as needed

C. Seated DB press – find an 8 RM, rest as needed

D. DB row – find a 8 RM, rest as needed

D. 3 min AD – 1 attempt max cals

Notes: list starting and finishing weights for cycle

Week 12 – Testing Week: Day 5 – Saturday or Sunday

90 min Hike @ Z1

Note: long, easy-paced hike

The post Physical Readiness for Firefighters: 12 Week Training Plan appeared first on Breaking Muscle.

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

Week 1, Day 1: Super Circuit A

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Don’t forget to track your progress – click here for an Excel form you can fill in.

Week 1, Day 2: Super Circuit B

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-Press: 17/25/35
• Battle Rope: 50/100/150
• Front & Back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 17/25/32
• Chest to Bar: 12/16/20
• Pulldown: 12/16/20
• Low Row:12/16/20
• Upright Row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Week 1, Day 3

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle Rope: 40/60/80
• Front & Back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 17/25/32
• Chest to Bar: 12/16/20
• Pulldown: 12/16/20
• Low Row:12/16/20
• Upright Row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle Rope: 40/60/80
• Front & Back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin Up: 6/9/12
• Assisted Chin Up: 6/9/12
• Chest to Bar: 12/16/20
• Pulldown: 8/12/16
• Low Row:8/12/16
• Upright Row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Week 2, Day 2

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Week 2, Day 3

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-Press: 17/25/35
• Battle Rope: 50/100/150
• Front & Back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 17/25/32
• Chest to Bar: 12/16/20
• Pulldown: 12/16/20
• Low Row:12/16/20
• Upright Row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Week 3, Day 2

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle Rope: 40/60/80
• Front & Back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 17/25/32
• Chest to Bar: 12/16/20
• Pulldown: 12/16/20
• Low Row:12/16/20
• Upright Row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Week 3, Day 3

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle Rope: 40/60/80
• Front & Back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin Up: 6/9/12
• Assisted Chin Up: 6/9/12
• Chest to Bar: 12/16/20
• Pulldown: 8/12/16
• Low Row:8/12/16
• Upright Row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Week 4, Day 2

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Week 4, Day 3

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-Press: 17/25/35
• Battle Rope: 50/100/150
• Front & Back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 17/25/32
• Chest to Bar: 12/16/20
• Pulldown: 12/16/20
• Low Row:12/16/20
• Upright Row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle Rope: 40/60/80
• Front & Back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 17/25/32
• Chest to Bar: 12/16/20
• Pulldown: 12/16/20
• Low Row:12/16/20
• Upright Row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35

Week 5, Day 2

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle Rope: 40/60/80
• Front & Back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin Up: 6/9/12
• Assisted Chin Up: 6/9/12
• Chest to Bar: 12/16/20
• Pulldown: 8/12/16
• Low Row:8/12/16
• Upright Row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Week 5, Day 3

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Week 6, Day 2

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-press: 17/25/35
• Battle rope: 50/100/150
• Front & back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pulldown: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Week 6, Day 3

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pull down: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 6/9/12
• Assisted chin up: 6/9/12
• Chest to bar: 12/16/20
• Pull down: 8/12/16
• Low row:8/12/16
• Upright row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Week 7, Day 2

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Week 7, Day 3

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-press: 17/25/35
• Battle rope: 50/100/150
• Front & back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pulldown: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Week 8, Day 2

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pull down: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35

Week 8, Day 3

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 6/9/12
• Assisted chin up: 6/9/12
• Chest to bar: 12/16/20
• Pull down: 8/12/16
• Low row:8/12/16
• Upright row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Week 9, Day 2

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Week 9, Day 3

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-press: 17/25/35
• Battle rope: 50/100/150
• Front & back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pulldown: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pull down: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35

Week 10, Day 2

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 6/9/12
• Assisted chin up: 6/9/12
• Chest to bar: 12/16/20
• Pull down: 8/12/16
• Low row:8/12/16
• Upright row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Week 10, Day 3

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Week 11, Day 2

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

• Burpee: 15/22/30
• Rock climber: 100/125/150
• Jumping jack 35/60/85
• Squat-to-press: 17/25/35
• Battle rope: 50/100/150
• Front & back: 10/17/25
• Bear crawl: Lengths 1/1.5/2
• Plate push: Lengths 1/1.5/2

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pulldown: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 4/6/8
• Floor lengths 6/9/12
• :20/:10 5/7/10
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 50/75/100
• Bar squat: 25/40/55
• Dumbbell squat: 25/40/55
• Goblet squat: 20/35/50
• Deadlift: 25/40/55
• Bar lunge: 15/25/35
• Dumbbell lunge: 15/25/35
• Leg press: 30/45/60

Abs

• Sit up: 20/27/35
• Crunch: 35/50/65
• Bicycle: 50/75/100
• In & out: 25/40/55
• Twist: 25/40/55
• Hip up: 20/27/35
• Weighted sit up: 15/22/30
• Weighted crunch up: 25/32/40
• Weighted twist 25/32/40

Week 11, Day 3

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 30/45/60
• Assisted chin up: 17/25/32
• Chest to bar: 12/16/20
• Pull down: 12/16/20
• Low row:12/16/20
• Upright row: 12/16/20

Run/Device

• Track laps: 6/9/12
• Floor lengths 6/9/12
• :20/:10 12/16/20
• :30/:15 8/12/16
• :40/:20 8/12/16
• 1:00/:30 8/12/16

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

• Burpee: 15/20/25
• Rock climber: 50/65/80
• Jumping jack: 20/30/40
• Squat-to-Press: 16/18/24
• Battle rope: 40/60/80
• Front & back: 6/9/12
• Bear crawl: Lengths .5/1/1.5
• Plate push: Lengths .5/1/1.5

Upper Push

• Push up: 15/30/45
• Dip: 12/16/20
• Chest press: 8/12/16
• Incline press: 8/12/16
• Overhead press: 8/12/16

Upper Pull

• Chin up: 6/9/12
• Assisted chin up: 6/9/12
• Chest to bar: 12/16/20
• Pull down: 8/12/16
• Low row:8/12/16
• Upright row: 8/12/16

Run/Device

• Track laps: 3/4/5
• Floor lengths4/6/8
• :20/:10 4/5/6
• :30/:15 4/5/6
• :40/:20 3/4/5
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 25/40/55
• Bar squat: 15/25/35
• Dumbbell squat: 15/25/35
• Goblet squat: 12/20/28
• Deadlift: 8/12/16
• Bar lunge: 8/12/16
• Dumbbell lunge: 8/12/16
• Leg press: 20/30/40

Abs

• Sit up: 10/14/18
• Crunch: 20/35/50
• Bicycle: 35/50/65
• In & out: 20/30/40
• Twist: 20/30/40
• Hip up: 10/18/26
• Weighted sit up: 8/12/16
• Weighted crunch up: 15/25/35
• Weighted twist: 15/25/35

Week 12, Day 2

Choose 1 exercise.

Mega-rep accumulation:

Total Body

• Burpee: 50/75/100
• Rock climber: 300/350/400
• Jumping jack: 100/150/200
• Squat-to-Press: 60/90/120
• Battle Rope: 250/300/350
• Front & Back:30/40/50
• Bear crawl: Lengths 4/5/6
• Plate push: Lengths .4/5/6

Upper Push

• Push up: 75/125/175
• Dip: 60/80/100
• Chest press: 50/80/110
• Incline press: 50/80/110
• Overhead press: 50/80/110

Upper Pull

• Chin Up: 30/45/60
• Assisted Chin Up: 30/45/60
• Chest to Bar: 50/75/100
• Pulldown: 50/80/110
• Low Row: 50/80/110
• Upright Row: 50/80/110

Lower Body Multi-Joint

• Bodyweight squat: 125/175/225
• Bar squat: 70/100/130
• Dumbbell squat: 70/100/130
• Goblet squat: 60/85/100
• Deadlift: 70/100/130
• Bar lunge: 50/65/80
• Dumbbell lunge: 50/65/80
• Leg press: 100/140/180

Week 12, Day 3

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

• Burpee: 30/45/60
• Rock climber: 200/250/300
• Jumping jack 75/115/155
• Squat-to-Press: 35/50/65
• Battle Rope: 100/200/300
• Front & Back: 20/35/50
• Bear crawl: Lengths 2, 3, 4
• Plate push: Lengths 2, 3, 4

Upper Push

• Push up: 50/65/80
• Dip: 35/50/65
• Chest press: 25/40/55
• Incline press: 25/40/55
• Overhead press: 25/40/55

Upper Pull

• Chin Up: 20/30/40
• Assisted Chin Up: 20/30/40
• Chest to Bar: 25/35/45
• Pulldown: 25/40/55
• Low Row: 25/40/55
• Upright Row: 25/40/55

Run/Device

• Track laps: 6/10/14
• Floor lengths 8/12/16
• :20/:10 6/9/12
• :30/:15 4/6/8
• :40/:20 4/5/6
• 1:00/:30 3/4/5

Lower Body Multi-Joint

• Bodyweight squat: 100/150/200
• Bar squat: 50/80/110
• Dumbbell squat: 50/80/110
• Goblet squat: 40/70/100
• Deadlift: 50/80/110
• Bar lunge: 35/50/65
• Dumbbell lunge: 35/50/65
• Leg press: 60/90/120

Abs

• Sit up: 40/55/70
• Crunch: 75/100/125
• Bicycle: 100/150/200
• In & out: 60/85/110
• Twist: 60/85/110
• Hip up: 40/55/70
• Weighted sit up: 30/45/60
• Weighted crunch up: 50/65/80
• Weighted twist 50/65/80

Click on the number below that corresponds to the week of training you’re in.

The post Super Circuit Strength and Conditioning for Mature Athletes appeared first on Breaking Muscle.

Bodyweight Workout Baseline Test
You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

Warm up as needed

• Max Strict Pull Ups in 1 minute (record number of pull ups)
• Max L Sit/ Max Tuck (record max hold time)
• Max Strict Push Ups in 1 minute (record number of push ups)
• Max Bodyweight Squats in 2 minutes (record number of squats)
• Max Sit Ups in 2 minutes (record number of sit ups – feet must be anchored)
• Max Handstand Hold (record max hold time)
• Splits (record depth of right and left side split)
• Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
• Center Split (record depth of split)

Record your score – you will have three attempts to test these skills in this 12 week cycle.

Day 2

You will need two blocks or paralettes, a ruler or tape measure, a stopwatch, a wall space and a yoga strap or belt.

A. 5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

B. 3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

C. 4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

A.
5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

Finisher

1x

1 Minute Each

Headstand

Forward Bend

Squat

1x

1 Minute Each

Handstand

Child’s Pose

Frog Pose

1x

Max L-sit

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.
3 Rounds
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

C.
3 Rounds
1 minute of Alternating Air Squat with a Kick
5 Pull Ups
20 seconds RKC Plank

D.
3 Rounds
1 minute Burpees with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Parallettes

Day 2

A.

5 Rounds:

x10 Squat

x10 Bodyweight Windmill to right

x10 Walkouts to fingers
x10 Bodyweight Windmill to the left
x10 Spiderman Crawl

x10 Flying Lunges

x10 Knee to Elbow Push Up
x10 Horse Stand Squats
x10 Prisoner Sit Up, with hands behind head or in pistol grip

x10 Scorpions

B.

4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

4 Rounds:

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1 Round:

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.

3 Rounds:
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles

C.

3 Rounds:

30 seconds Handstand Hold
30 seconds Air Squats

1 minute Double Raised legs

D.

4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Paralettes

Day 2

A.

5x

25 Squats

15 Dips

25 Sit Ups

15 Push Ups

B.

4x
20 Side Jumps
15 Squats
20 Bicycles

15 Swimmers

C.

3x
15 Burpees

10 Squats

15 Spidermen

10 1-arm Push Ups * or modification

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

1x Crow pose hold 5 Breaths

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 2 Minutes Between Rounds

Wall Walkout to Bridge x 5

Finisher

3x:

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x:

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.
4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Side Plank Hold Right and Left Sides
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

C.
5×5 Push Up
5×5 Pull Up
5×15 Prisoner Sit Up

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

Day 2

A.

5 Rounds
5 Raised One Arm Push Up with Medicine Ball/Kettlebell
10 Bridges
15 Air Squats
20 Kimura Sit Ups

B.

3 Rounds
30 seconds Plank to Push Up
30 seconds Mountain Climbers
30 seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

C.
4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.
5×30 Seconds Cossack Squat
5x 30 Seconds Bodyweight Windmill

C.

3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

D.

4 Rounds:
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

A.

4×30 ½ Get Up

4×20 Seconds RKC Plank

B.

1 Attempt
Max Push Ups
Max Pull Ups

C.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

D.

5×5
Split Squat on each side
Diamond Push Up
Dragon Flags
Bridge

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Day 2

4 Rounds of Each Set (rest as Needed Between Sets):

A.

15 Alternating Back Lunges

15 Push-ups

15 Mountain Climbers

15 Push-Ups

B.

10 Alternating Side Lunges

10 Dive Bombers
15 Mountain Climbers

10 Dive Bombers

C.

5 Pistols

5 Handstand Push-ups or Handstand Hold 1 minute

15 Mountain Climbers

5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 3

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.

Tabata
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

C.

4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

Bodyweight Workout Baseline Test Attempt 2

You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

Warm up as needed

• Max Strict Pull Ups in 1 minute (record number of pull ups)
• Max L Sit/ Max Tuck (record max hold time)
• Max Strict Push Ups in 1 minute (record number of push ups)
• Max Bodyweight Squats in 2 minutes (record number of squats)
• Max Sit Ups in 2 minutes (record number of sit ups ** feet must be anchored)
• Max Handstand Hold (record max hold time)
• Splits (record depth of right and left side split)
• Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
• Center Spilt (record depth of split)

**Enter your score in the comments section – you will have three attempts to test these skills in this 12 week cycle.

Day 2

A.

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

B.

4x
20 Side-jumps
15 Squats
20 Bicycles

15 Swimmers

C.

3x
15 Burpees

10 Squats

15 Spidermen

10 1-arm Push-ups *or modification

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Day 3

A.

4×30 Scorpion Progressions

4×20 RKC Plank

B.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

C.

5×5
Split Squat on both sides
Diamond Push Up or Advanced Variation
Dragon Flags
Bridge

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

5×5 Pull Ups

3 Rounds:
30 Seconds Spiderman Crawl
30 Seconds Janda Sit Ups
30 Seconds Cossack Stretch
30 Seconds Spiderman Crawl

4 Rounds:
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

3 Rounds:
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Day 2

5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 3

5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

3x Down Dog to Updog Stretch

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 1 Minute Between Rounds

Wall Walkout to Bridge x 5

Finisher

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 2

4 Rounds of Each Set (Rest 2 Minutes Between Sets):

15 Alternating Back Lunges
15 Push-ups
15 Mountain Climbers
15 Push-Ups

10 Alternating Side Lunges
10 Dive Bombers
15 Mountain Climbers
10 Dive Bombers

5 Pistols
5 Handstand Push-ups or Handstand Hold 1 minute
15 Mountain Climbers
5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

Finisher

1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

Day 3

4×30 Seconds of Scorpions

4×30 Bear Crawls

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

5×5

Split Squat on each side
Diamond Push Up or Clapping Push up
Dragon Flags
Bridge

Finisher

3x
1 Minute Each:
Squat
Crow Pose *5 slow breaths or a few attempts
Center Splits

3x

Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

1 Attempt:

Max Push Ups
Max Pull Ups

3 Rounds
30 Seconds Cossack Squat
30 Seconds Janda Sit Ups
30 Seconds Bannana Rolls
30 Seconds Janda Sit ups

4 Rounds
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

3 Rounds
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 minute Double Raised Legs

Finisher

1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

Day 2

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

4x

20 Side-jumps

15 Squats

20 Bicycles

15 Swimmers

3x

15 Burpees

10 Squats

15 Spiderman

10 1-arm Push-ups *or modification

Finisher

3x 1 Minute Each Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x Handstand Kickups to Hold or Max Hold Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 3

5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

3 Rounds

1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

4 Rounds

1 Minute of Frog Lunges
1 Minute of Scorpion Progressions

Finisher

3x
Headstand 10 breaths
Crow 5 Breaths
Squat Hold 1 Minute
Child’s Pose 10 breaths

2x

30 Seconds Each
Standing Splits Hold Right Side
Squat Hold on Toes
Standing Splits Hold Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

5 Rounds:
3x Down Dog to Updog Stretch
10 x Squat Jumps
10 x Hindu Push Ups
10 x Superman
10 x Deck Squats
10 x Spiderman Push Ups
10 x Inchworm
10 x 1 Leg Deadlift *(on each leg)
10 x Burpee

5x Wall Walkout to Bridge

Finisher:
3x
1 Minute Each
Squat
Crow Pose *5 slow Breaths or a few attempts
Center Splits

3x
Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold

Day 2

4 Rounds of Each Set (Rest 2 Minutes Between Sets):

15 Alternating Back Lunges
15 Push-ups
15 Mountain Climbers
15 Push-Ups

10Alternating Side Lunges
10 Dive Bombers
15 Mountain Climbers
10 Dive Bombers

5 Pistols
5 Handstand Push-ups or Handstand Hold 1 minute
15 Mountain Climbers
5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

Finisher
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

4x
30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

Day 3

5×30 Seconds of Scorpions
5×30 Seconds of Mountain Climbers

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

5×5
Split Squat on both sides
Diamond Push Up
Dragon Flags
Bridge

Finisher
1x
1 Minute Each
Headstand
Forward Bend
Squat

1x
1 Minute Each
Handstand
Child’s Pose
Frog Pose

1x
Max L-sit

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

1 Attempt:
Max Push Ups
Max Pull Ups

Rest as Needed

3 Rounds
30 Seconds of Air Squats
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher
3x
1 Minute Each
Squat
Crow Pose *5 slow Breaths or a few attempts
Center Splits

3x
Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold

Day 2

5x
25 Squats
15 Dips
25 Sit-ups
15 Push-ups

4x
20 Side-jumps
15 Squats
20 Bicycles
15 Swimmers

3x

15 Burpees
10 Squats
15 Spidermen
10 1-arm Push-ups *or modification

Finisher
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

4x

30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

Day 3

The post Inversions, Flexibility, and Strength Training With Parallettes appeared first on Breaking Muscle.

3x

• 20 Body Weight Squats
• 20 Body Weight Walking Lunges Right and Left
• 10 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout

• ½ Split Right Side 1 minute
• ½ Split Left Side 1 minute
• Double Pigeon Right Side
• Double Pigeon Left Side

Day 2

Workout:

5 rounds:

• 5 Pull ups
• 5 Cossack Squats Right and Left
• 5 Knees to Elbow
• 5 Pistol Squats
• 10 Slow Janda Sit ups

Mobility after Workout:

• Happy Baby 1 Minute
• Supine Eagle Pose Right Side 1 Minute
• Happy Baby 1 Minute
• Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

• 10 Horse Stance Squats
• 5 Bodyweight Windmill to Right
• 5 Low Cossack Switch Right and Left
• Bodyweight Windmill to the Left
• 10 Horse Stance Squats
• 10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

• Frog Pose at Wall 2 Minutes
• Wide Legged Pose at Wall 1 Minute
• Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

3 rounds:

• 20 Body Weight Squats
• 20 Body Weight Walking Lunges Right and Left
• 10 Push-Ups

4 rounds:

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• ½ Split Right Side 1 minute
• ½ Split Left Side 1 minute
• Double Pigeon Right Side
• Double Pigeon Left Side

4 rounds:

• 30 seconds of Side Plank
• 30 seconds of Bridge

Day 2

5 rounds:

• 5 Downdog to Updog
• 10 Squat with Kick Through Right and Left
• 5 Pistol to Prisoner Sit Up
• 5 Walk out to Push Up

Mobility after Workout:

• Happy Baby 1 Minute
• Supine Eagle Pose Right Side 1 Minute
• Happy Baby 1 Minute
• Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

• 10 Bulgarian Split Squats Right and Left
• 10 Close Grip Push Ups
• 10 Alternating Forward Lunges Right and Left
• 10 Slow Janda Sit ups

Mobility after Workout:

• Frog Pose at Wall 2 Minutes
• Wide Legged Pose at Wall 1 Minute
• Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

3 rounds:

• 20 Body Weight Squats
• 20 Body Weight Walking Lunges Right and Left
• 10 Push-Ups

4 rounds:

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• ½ Split Right Side 1 minute
• ½ Split Left Side 1 minute
• Double Pigeon Right Side
• Double Pigeon Left Side

4 rounds:

• 30 seconds of Side Plank
• 30 seconds of Bridge

Day 2

Workout:

5 rounds:

• 5 Pull ups
• 5 Cossack Squats Right and Left
• 5 Knees to Elbow
• 5 Pistol Squats
• 10 Slow Janda Sit ups

Mobility after Workout:

• Happy Baby 1 Minute
• Supine Eagle Pose Right Side 1 Minute
• Happy Baby 1 Minute
• Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

• 10 Horse Stance Squats
• 5 Bodyweight Windmill to Right
• 5 Low Cossack Switch Right and Left
• Bodyweight Windmill to the Left
• 10 Horse Stance Squats
• 10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

• Frog Pose at Wall 2 Minutes
• Wide Legged Pose at Wall 1 Minute
• Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Full Split 1 minute
• Single Pigeon Right Side 1 Minute
• Full Split 1 minute
• Single Pigeon Left Side 1 Minute

Day 2

Workout:

5x

• 5 Downdog to Updog
• 10 Squat with Kick Through Right and Left
• 5 Pistol to Prisoner Sit Up
• 5 Walk out to Push Up

Mobility after Workout:

Half Happy Baby 1 Minute

• Supine Splits 30 Seconds
• Half Happy Baby 1 Minute
• Supine Splints 30 Seconds
• Cobblers Pose 1 Minute

Day 3

Workout:

4x

• 10 Bulgarian Split Squats Right and Left
• 10 Close Grip Push Ups
• 10 Alternating Forward Lunges Right and Left
• 10 Slow Janda Sit ups

Mobility after Workout:

• Frog Pose 2 Minutes
• Wide Legged Pose Forward Bend 1 Minute
• Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Full Split 1 minute
• Single Pigeon Right Side 1 Minute
• Full Split 1 minute
• Single Pigeon Left Side 1 Minute

Day 2

5x

• 5 Pull ups
• 5 Cossack Squats Right and Left
• 5 Knees to Elbow
• 5 Pistol Squats
• 10 Slow Janda Sit ups

Mobility after Workout

• Half Happy Baby 1 Minute
• Supine Splits 30 Seconds
• Half Happy Baby 1 Minute
• Supine Splints 30 Seconds
• Cobblers Pose 1 Minute

Day 3

4x

• 10 Horse Stance Squats
• 5 Bodyweight Windmill to Right
• 5 Low Cossack Switch Right and Left
• 5 Bodyweight Windmill to the Left
• 10 Horse Stance Squats
• 10 Prisoner sit ups *with hands behind head or hands in pistol grip

Mobility after Workout:

• Frog Pose 2 Minutes
• Wide Legged Pose Forward Bend 1 Minute
• Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Full Split 1 minute
• Single Pigeon Right Side 1 Minute
• Full Split 1 minute
• Single Pigeon Left Side 1 Minute

Day 2

Workout:

5x

• 5 Downdog to Updog
• 10 Squat with Kick Through Right and Left
• 5 Pistol to Prisoner Sit Up
• 5 Walk out to Push Up

Mobility after Workout:

• Half Happy Baby 1 Minute
• Supine Splits 30 Seconds
• Half Happy Baby 1 Minute
• Supine Splits 30 Seconds
• Cobblers Pose 1 Minute

Day 3

Workout:

4x

• 10 Bulgarian Split Squats Right and Left
• 10 Close Grip Push Ups
• 10 Alternating Forward Lunges Right and Left
• 10 Slow Janda Sit ups

Mobility after Workout:

• Frog Pose 2 Minutes
• Wide Legged Pose Forward Bend 1 Minute
• Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

Workout:

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Forward Bend 2 Minutes
• Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
• Center Split 2 minutes

Day 2

5x

• 5 Pull ups
• 5 Cossack Squats Right and Left
• 5 Knees to Elbow
• 5 Pistol Squats
• 10 Slow Janda Sit ups

Mobility After Workout:

• Single Pigeon on Right Side 2 Minutes
• King Pigeon on the Right Side 1 Minute
• Single Pigeon on Left Side 2 Minutes
• King Pigeon on the Left Side 1 Minute

Day 3

Workout:

4x

• 10 Horse Stance Squats
• 5 Bodyweight Windmill to Right
• 5 Low Cossack Switch Right and Left
• 10 Bodyweight Windmill to the Left
• 10 Horse Stance Squats
• 10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility After Workout:

• Happy Baby 1 Minute
• Splits 2 Minutes on Right SIde
• Cobblers Pose 1 Minute
• Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

Workout:

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Forward Bend 2 Minutes
• Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
• Center Split 2 minutes

Day 2

Workout:

5x

• 5 Downdog to Updog
• 10 Squat with Kick Through Right and Left
• 5 Pistol to Prisoner Sit Up
• 5 Walk out to Push Up

Mobility After Workout:

• Single Pigeon on Right Side 2 Minutes
• King Pigeon on the Right Side 1 Minute
• Single Pigeon on Left Side 2 Minutes
• King Pigeon on the Left Side 1 Minute

Day 3

4x

• 10 Bulgarian Split Squats Right and Left
• 10 Close Grip Push Ups
• 10 Alternating Forward Lunges Right and Left
• 10 Slow Janda Sit ups

Mobility After Workout:

• Happy Baby 1 Minute
• Splits 2 Minutes on Right SIde
• Cobblers Pose 1 Minute
• Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

Workout:

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Forward Bend 2 Minutes
• Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
• Center Split 2 minutes

Day 2

5x

• 5 Pull ups
• 5 Cossack Squats Right and Left
• 5 Knees to Elbow
• 5 Pistol Squats
• 10 Slow Janda Sit ups

Mobility after Workout:

• Single Pigeon on Right Side 2 Minutes
• King Pigeon on the Right Side 1 Minute
• Single Pigeon on Left Side 2 Minutes
• King Pigeon on the Left Side 1 Minute

Day 3

4x

• 10 Horse Stance Squats
• 5 Bodyweight Windmill to Right
• 5 Low Cossack Switch Right and Left
• Bodyweight Windmill to the Left
• 10 Horse Stance Squats
• 10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility after Workout:

• Happy Baby 1 Minute
• Splits 2 Minutes on Right SIde
• Cobblers Pose 1 Minute
• Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Forward Bend 2 Minutes
• Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
• Center Split 2 minutes

Day 2

Workout:

5x

• 5 Downdog to Updog
• 10 Squat with Kick Through Right and Left
• 5 Pistol to Prisoner Sit Up
• 5 Walk out to Push Up

Mobility after Workout:

• Forward Bend 2 Minutes
• Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
• Center Split 2 minutes

Day 3

4x

• 10 Bulgarian Split Squats Right and Left
• 10 Close Grip Push Ups
• 10 Alternating Forward Lunges Right and Left
• 10 Slow Janda Sit ups

Mobility after Workout:

• Happy Baby 1 Minute
• Splits 2 Minutes on Right SIde
• Cobblers Pose 1 Minute
• Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

Workout:

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout:

• Forward Bend 2 Minutes
• Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
• Center Split 2 minutes

Day 2

5x

• 5 Pull ups
• 5 Cossack Squats Right and Left
• 5 Knees to Elbow
• 5 Pistol Squats
• 10 Slow Janda Sit ups

Mobility after Workout:

• Single Pigeon on Right Side 2 Minutes
• King Pigeon on the Right Side 1 Minute
• Single Pigeon on Left Side 2 Minutes
• King Pigeon on the Left Side 1 Minute

Day 3

Workout:

4x

• 10 Horse Stance Squats
• 5 Bodyweight Windmill to Right
• 5 Low Cossack Switch Right and Left
• Bodyweight Windmill to the Left
• 10 Horse Stance Squats
• 10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility after Workout:

• Happy Baby 1 Minute
• Splits 2 Minutes on Right SIde
• Cobblers Pose 1 Minute
• Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

Workout:

3x

• 25 Body Weight Squats
• 25 Body Weight Walking Lunges Right and Left
• 15 Push-Ups

4x

• 30 seconds of RKC Plank
• 30 seconds of Bridge

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler’s Pose 1 Minute

Splits 2 Minutes on Left Side

Day 2

Workout:

5x

• 5 Downdog to Updog
• 10 Squat with Kick Through Right and Left
• 5 Pistol to Prisoner Sit Up
• 5 Walk out to Push Up

Mobility after Workout

Single Pigeon on Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

Day 3

Workout:

4x

• 10 Bulgarian Split Squats Right and Left
• 10 Close Grip Push Ups
• 10 Alternating Forward Lunges Right and Left
• 10 Slow Janda Sit ups

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler’s Pose 1 Minute

Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

The post Flexibility, Agility and Recovery with Natural Movement appeared first on Breaking Muscle.

Training for a Half Marathon

Use this twelve-week program to prepare your body and mind to successfully complete a 13.1 mile race.

EDITOR’S NOTE: These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

Training for a Half Marathon

Use this twelve-week program to prepare your body and mind to successfully complete a 13.1 mile race.

These challenging workouts are programmed seven days per week with four to five training days and two to three rest, recovery or yoga days.

Equipment needed: timer, yoga mat, kettlebell, and battling ropes.

Week 1

Day 1

Rest, Recovery, or Yoga

Yoga Sequence
*Each pose 5 breaths unless otherwise indicated:

• Mountain pose
• Standing forward fold in ragdoll
• Standing forward fold with right knee bent
• Standing forward fold with left knee bent
• Runners high lunge on right
• Vinyasa
• Standing forward bend with interlaced hands in shoulder stretch
• Runners high lunge on left
• Vinyasa
• Downward dog splits on right
• High runners lunge with side bend on right to crescent lunge with hamstring stretch
• Vinyasa
• Downward dog splits on the left
• High runners lunge with side bend on left to crescent lunge with hamstring stretch
• Vinyasa
• Warrior 1 – Warrior 2 – Triangle – on right
• Vinyasa
• Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
• Warrior 1 – Warrior 2 – Triangle – on left
• Vinyasa
• Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
• Vinyasa
• Lizard pose on right *10 breaths
• Pigeon on right into king pigeon *10 breaths for each pose
• Downward dog to upward dog 3 rounds
• Lizard pose on left *10 breaths
• Pigeon on left into king pigeon *10 breaths for each pose
• Forward fold *20 breaths
• Head to knee pose right side
• Twist to right
• Head to knee pose left side
• Twist to left
• Shoulderstand
• Plow
• Reclined easy twist with knees together on each side
• Legs up wall *10 minutes

Day 2

Interval Day

Run 50 minutes
3 x 8 minutes medium and 2 minutes easy

Day 3

Run 40 minutes at an easy pace
or
Workout:
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Hill Day

Run 45 minutes
:30, :45, 1:00, 1:15 and 1:30

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 50 minutes

Day 7

Run 40 minutes at an easy pace
or
Workout
4x

• 20 Kettlebell Swings
• 30 Seconds Undulating Waves *one arm
• 20 Alternating Lunge
• 20 Air Squats
• 10 Kettlebell Clean and Press
• 30 Seconds Snakes
• 10 Leg Lifts
• Rest: 2 minutes

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Rest, Recovery, or Yoga

Yoga Sequence

*Each pose 5 breaths unless otherwise indicated:

• Mountain pose
• Standing forward fold in ragdoll
• Standing forward fold with right knee bent
• Standing forward fold with left knee bent
• Runners high lunge on right
• Vinyasa
• Standing forward bend with interlaced hands in shoulder stretch
• Runners high lunge on left
• Vinyasa
• Downward dog splits on right
• High runners lunge with side bend on right to crescent lunge with hamstring stretch
• Vinyasa
• Downward dog splits on the left
• High runners lunge with side bend on left to crescent lunge with hamstring stretch
• Vinyasa
• Warrior 1 – Warrior 2 – Triangle – on right
• Vinyasa
• Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
• Warrior 1 – Warrior 2 – Triangle – on left
• Vinyasa
• Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
• Vinyasa
• Lizard pose on right *10 breaths
• Pigeon on right into king pigeon *10 breaths for each pose
• Downward dog to upward dog 3 rounds
• Lizard pose on left *10 breaths
• Pigeon on left into king pigeon *10 breaths for each pose
• Forward fold *20 breaths
• Head to knee pose right side
• Twist to right
• Head to knee pose left side
• Twist to left
• Shoulderstand
• Plow
• Reclined easy twist with knees together on each side
• Legs up wall *10 minutes

Day 2

Interval Day

Run 50 minutes

4 x 8 minutes medium and 2 minutes easy

Day 3

Run 40 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Hill Day
Run 45 minutes
1:00, 1:15, 1:30 and 1:45

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

• 1 minute per pose unless otherwise indicated:
• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 60 minutes

Day 7

Run 40 minutes at an easy pace
or
Workout
4x

• 20 Kettlebell Swings
• 30 Seconds Undulating Waves *one arm
• 20 Alternating Lunge
• 20 Air Squats
• 10 Kettlebell Clean and Press
• 30 Seconds Snakes
• 10 Leg Lifts
• Rest: 2 minutes

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Rest, Recovery, or Yoga

Yoga Sequence
*Each pose 5 breaths unless otherwise indicated:

• Mountain pose
• Standing forward fold in ragdoll
• Standing forward fold with right knee bent
• Standing forward fold with left knee bent
• Runners high lunge on right
• Vinyasa
• Standing forward bend with interlaced hands in shoulder stretch
• Runners high lunge on left
• Vinyasa
• Downward dog splits on right
• High runners lunge with side bend on right to crescent lunge with hamstring stretch
• Vinyasa
• Downward dog splits on the left
• High runners lunge with side bend on left to crescent lunge with hamstring stretch
• Vinyasa
• Warrior 1 – Warrior 2 – Triangle – on right
• Vinyasa
• Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
• Warrior 1 – Warrior 2 – Triangle – on left
• Vinyasa
• Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
• Vinyasa
• Lizard pose on right *10 breaths
• Pigeon on right into king pigeon *10 breaths for each pose
• Downward dog to upward dog 3 rounds
• Lizard pose on left *10 breaths
• Pigeon on left into king pigeon *10 breaths for each pose
• Forward fold *20 breaths
• Head to knee pose right side
• Twist to right
• Head to knee pose left side
• Twist to left
• Shoulderstand
• Plow
• Reclined easy twist with knees together on each side
• Legs up wall *10 minutes

Day 2

Interval Day
Run 50 minutes
3 x 10 minutes medium and 2 minutes easy

Day 3

Run 40 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Hill Day
Run 45 minutes
1:15, 1:30, 1:45 and 2:00

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

• 1 minute per pose unless otherwise indicated:
• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 70 minutes

Day 7

Run 40 minutes at an easy pace
or
Workout
4x

• 20 Kettlebell Swings
• 30 Seconds Undulating Waves *one arm
• 20 Alternating Lunge
• 20 Air Squats
• 10 Kettlebell Clean and Press
• 30 Seconds Snakes
• 10 Leg Lifts
• Rest: 2 minutes

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Rest, Recovery, or Yoga

Yoga Sequences
*Each pose 5 breaths unless otherwise indicated:

• Mountain pose
• Standing forward fold in ragdoll
• Standing forward fold with right knee bent
• Standing forward fold with left knee bent
• Runners high lunge on right
• Vinyasa
• Standing forward bend with interlaced hands in shoulder stretch
• Runners high lunge on left
• Vinyasa
• Downward dog splits on right
• High runners lunge with side bend on right to crescent lunge with hamstring stretch
• Vinyasa
• Downward dog splits on the left
• High runners lunge with side bend on left to crescent lunge with hamstring stretch
• Vinyasa
• Warrior 1 – Warrior 2 – Triangle – on right
• Vinyasa
• Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
• Warrior 1 – Warrior 2 – Triangle – on left
• Vinyasa
• Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
• Vinyasa
• Lizard pose on right *10 breaths
• Pigeon on right into king pigeon *10 breaths for each pose
• Downward dog to upward dog 3 rounds
• Lizard pose on left *10 breaths
• Pigeon on left into king pigeon *10 breaths for each pose
• Forward fold *20 breaths
• Head to knee pose right side
• Twist to right
• Head to knee pose left side
• Twist to left
• Shoulderstand
• Plow
• Reclined easy twist with knees together on each side
• Legs up wall *10 minutes

Day 2

Interval Day
Run 45 minutes
3 x 6 minutes medium and 2 minutes easy

Day 3

Run 40 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Hill Day
Run 45 minutes
45, 1:00, 1:15 and 1:30

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 60 minutes

Day 7

Run 40 minutes at an easy pace
or
Workout
4x

• 20 Kettlebell Swings
• 30 Seconds Undulating Waves *one arm
• 20 Alternating Lunge
• 20 Air Squats
• 10 Kettlebell Clean and Press
• 30 Seconds Snakes
• 10 Leg Lifts
• Rest: 2 minutes

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

Rest, Recovery, or Yoga

Yoga Sequences
*Each pose 5 breaths unless otherwise indicated:

• Mountain pose
• Standing forward fold in ragdoll
• Standing forward fold with right knee bent
• Standing forward fold with left knee bent
• Runners high lunge on right
• Vinyasa
• Standing forward bend with interlaced hands in shoulder stretch
• Runners high lunge on left
• Vinyasa
• Downward dog splits on right
• High runners lunge with side bend on right to crescent lunge with hamstring stretch
• Vinyasa
• Downward dog splits on the left
• High runners lunge with side bend on left to crescent lunge with hamstring stretch
• Vinyasa
• Warrior 1 – Warrior 2 – Triangle – on right
• Vinyasa
• Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
• Warrior 1 – Warrior 2 – Triangle – on left
• Vinyasa
• Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
• Vinyasa
• Lizard pose on right *10 breaths
• Pigeon on right into king pigeon *10 breaths for each pose
• Downward dog to upward dog 3 rounds
• Lizard pose on left *10 breaths
• Pigeon on left into king pigeon *10 breaths for each pose
• Forward fold *20 breaths
• Head to knee pose right side
• Twist to right
• Head to knee pose left side
• Twist to left
• Shoulderstand
• Plow
• Reclined easy twist with knees together on each side
• Legs up wall *10 minutes

Day 2

Interval Day
Run 50 minutes
4 x 4 minutes hard and 2 minutes easy

Day 3

Run 40 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 20 minutes at a medium pace

Day 5

Rest, Recovery, or Yoga

Yoga Sequences

• Happy baby
• Knees to chest
• Reclining big toe pose with *strap and 3 variations on right leg
  • 1 center
  • 2 right side
  • 3 twist to left side
  • Supine twist right with eagle legs
• Happy baby
• Supine twist left with eagle legs
• Wide legged straddle grabbing toes
• Reclining big toe pose with **strap and 3 variations left leg
  • 1 center
  • 2 left side
  • 3 twist to right side
• Knees to chest
• Spinal rolling x5 up to yogi squat
• Squat hold *1 minute
• Standing forward bend *1 minute in any arm variation
• 3 Rounds Moon Salutations with lunge to hamstring stretch on each side
• Child’s Pose
• Melting Heart Pose
• Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
• Right side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Upward facing dog pose with neck rotations
• Downward dog
• Head to knee pose *1 minute
• Forward fold *1 minute
• Left Side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Downward dog
• Head to knee pose *1 minute
• Plow pose *10 breaths
• Easy wide legged twist to right
• Knees to chest
• Easy wide legged twist to left
• Knees to chest
• Legs up wall * optional to use a bolster, blanket and strap *10 minutes

Day 6

Run 80 minutes

Day 7

Race Pace: Run 40 minutes with 10 minutes being at your half marathon pace 

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

Rest, Recovery, or Yoga

Yoga Sequences

• Happy baby
• Knees to chest
• Reclining big toe pose with *strap and 3 variations on right leg
  • 1 center
  • 2 right side
  • 3 twist to left side
• Supine twist right with eagle legs
• Happy baby
• Supine twist left with eagle legs
• Wide legged straddle grabbing toes
• Reclining big toe pose with **strap and 3 variations left leg
  • 1 center
  • 2 left side
  • 3 twist to right side
• Knees to chest
• Spinal rolling x5 up to yogi squat
• Squat hold *1 minute
• Standing forward bend *1 minute in any arm variation
• 3 Rounds Moon Salutations with lunge to hamstring stretch on each side
• Child’s Pose
• Melting Heart Pose
• Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
• Right side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Upward facing dog pose with neck rotations
• Downward dog
• Head to knee pose *1 minute
• Forward fold *1 minute
• Left Side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Downward dog
• Head to knee pose *1 minute
• Plow pose *10 breaths
• Easy wide legged twist to right
• Knees to chest
• Easy wide legged twist to left
• Knees to chest
• Legs up wall * optional to use a bolster, blanket and strap *10 minutes

Day 2

Interval Day
Run 50 minutes
5 x 4 minutes hard pace and 90 seconds at an easy pace

Day 3

Run 40-50 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 25 minutes at a medium pace 

Day 5

Rest, Recovery, or Yoga

Yoga Sequences
1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 90 minutes

Day 7

Race Pace: Run 40 minutes with 15 minutes at your half marathon pace.

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Rest, Recovery, or Yoga

Yoga Sequences

• Happy baby
• Knees to chest
• Reclining big toe pose with *strap and 3 variations on right leg
  • 1 center
  • 2 right side
  • 3 twist to left side
• Supine twist right with eagle legs
• Happy baby
• Supine twist left with eagle legs
• Wide legged straddle grabbing toes
• Reclining big toe pose with **strap and 3 variations left leg
  • 1 center
  • 2 left side
  • 3 twist to right side
• Knees to chest
• Spinal rolling x5 up to yogi squat
• Squat hold *1 minute
• Standing forward bend *1 minute in any arm variation
• 3 Rounds Moon Salutations with lunge to hamstring stretch on each side
• Child’s Pose
• Melting Heart Pose
• Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
• Right side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Upward facing dog pose with neck rotations
• Downward dog
• Head to knee pose *1 minute
• Forward fold *1 minute
• Left Side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Downward dog
• Head to knee pose *1 minute
• Plow pose *10 breaths
• Easy wide legged twist to right
• Knees to chest
• Easy wide legged twist to left
• Knees to chest
• Legs up wall * optional to use a bolster, blanket and strap *10 minutes

Day 2

Interval Day 

Run 50 minutes with 6 x 4 minute at a hard pace and 1 minute at an easy pace

Day 3

Run 40-50 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 30 minutes at a medium pace 

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 100 minutes

Day 7

Race Pace

Run 40 minutes with 20 minutes at half marathon pace

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

Rest, Recovery, or Yoga

Yoga Sequences

• Happy baby
• Knees to chest
• Reclining big toe pose with *strap and 3 variations on right leg
  • 1 center
  • 2 right side
  • 3 twist to left side
• Supine twist right with eagle legs
• Happy baby
• Supine twist left with eagle legs
• Wide legged straddle grabbing toes
• Reclining big toe pose with **strap and 3 variations left leg
  • 1 center
  • 2 left side
  • 3 twist to right side
• Knees to chest
• Spinal rolling x5 up to yogi squat
• Squat hold *1 minute
• Standing forward bend *1 minute in any arm variation
• 3 Rounds Moon Salutations with lunge to hamstring stretch on each side
• Child’s Pose
• Melting Heart Pose
• Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
• Right side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Upward facing dog pose with neck rotations
• Downward dog
• Head to knee pose *1 minute
• Forward fold *1 minute
• Left Side
• Cow face pose with arm variation *1 minute
• Pigeon pose *2 minutes
• Downward dog
• Head to knee pose *1 minute
• Plow pose *10 breaths
• Easy wide legged twist to right
• Knees to chest
• Easy wide legged twist to left
• Knees to chest
• Legs up wall * optional to use a bolster, blanket and strap *10 minutes

Day 2

Interval Day
Run 45 minutes
3 x 4 minutes hard and 1 minute easy

Day 3

Run 40 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 15 minutes medium pace 

Day 5

Rest, Recovery, or Yoga

Yoga Sequence
1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 75 minutes

Day 7

Run 40 minutes with 10 minutes at race pace

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Rest, Recovery, or Yoga

Yoga Sequence

5 breaths per pose (unless otherwise indicated):

• Child’s pose
• Cat/Cow x3
• Downward dog
• Cobra
• Downward dog
• Wide legged dog with twist to right
• Wide legged dog with twist to left
• Vinyasa
• Standing forward bend
• Yogi squat
• Pistol Stretch both right leg
• Yogi squat
• Pistol Stretch both left leg
• 5 Cycles of Moon Salutation with lunge on each side
• Mountain pose
• Right leg lunge to hamstring stretch *1 minute
• Downward dog
• Upward dog
• Left leg lunge to hamstring stretch *1 minute
• Vinyasa
• Wide legged dog with deep calf stretch to right
• Wide legged dog with deep calf stretch to left
• Vinyasa
• Camel pose 1
• Hero’s pose
• Camel pose 2 *go deeper with hand variations
• Child’s pose
• Frog pose *hold 2-3 minutes
• Right side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to right
• Left side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to left
• Happy baby
• Shoulderstand *10 breaths
• Savasana or Legs up wall *10 minutes

Day 2

Interval Day
Run 50 minutes
10, 7.5, 5 and 2.5 minute intervals 3 minutes easy between each interval

Day 3

Run 40-50 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 20 minutes at a medium pace

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 110 minutes

Day 7

Run 40 minutes with 20 minutes at half marathon race pace

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Rest, Recovery, or Yoga

Yoga Sequences
5 breaths per pose (unless otherwise indicated):

• Child’s pose
• Cat/Cow x3
• Downward dog
• Cobra
• Downward dog
• Wide legged dog with twist to right
• Wide legged dog with twist to left
• Vinyasa
• Standing forward bend
• Yogi squat
• Pistol Stretch both right leg
• Yogi squat
• Pistol Stretch both left leg
• 5 Cycles of Moon Salutation with lunge on each side
• Mountain pose
• Right leg lunge to hamstring stretch *1 minute
• Downward dog
• Upward dog
• Left leg lunge to hamstring stretch *1 minute
• Vinyasa
• Wide legged dog with deep calf stretch to right
• Wide legged dog with deep calf stretch to left
• Vinyasa
• Camel pose 1
• Hero’s pose
• Camel pose 2 *go deeper with hand variations
• Child’s pose
• Frog pose *hold 2-3 minutes
• Right side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to right
• Left side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to left
• Happy baby
• Shoulderstand *10 breaths
• Savasana or Legs up wall *10 minutes

Day 2

Interval Day
Run 50 minutes
10, 7.5, 5 and 2.5 minute intervals with 2 minutes at an easy pace between

Day 3

Run 40-50 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 25 minutes at a medium to hard pace

Day 5

Rest, Recovery, or Yoga
Yoga Sequence
1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Run 120 minutes

Day 7

Race Pace
Run 40 minutes at race pace with 20 minutes at half marathon pace

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Rest, Recovery, or Yoga

Yoga Sequences
5 breaths per pose (unless otherwise indicated):

• Child’s pose
• Cat/Cow x3
• Downward dog
• Cobra
• Downward dog
• Wide legged dog with twist to right
• Wide legged dog with twist to left
• Vinyasa
• Standing forward bend
• Yogi squat
• Pistol Stretch both right leg
• Yogi squat
• Pistol Stretch both left leg
• 5 Cycles of Moon Salutation with lunge on each side
• Mountain pose
• Right leg lunge to hamstring stretch *1 minute
• Downward dog
• Upward dog
• Left leg lunge to hamstring stretch *1 minute
• Vinyasa
• Wide legged dog with deep calf stretch to right
• Wide legged dog with deep calf stretch to left
• Vinyasa
• Camel pose 1
• Hero’s pose
• Camel pose 2 *go deeper with hand variations
• Child’s pose
• Frog pose *hold 2-3 minutes
• Right side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to right
• Left side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to left
• Happy baby
• Shoulderstand *10 breaths
• Savasana or Legs up wall *10 minutes

Day 2

Interval Day
Run 50 minutes
10, 7.5, 5 and 2.5 minute intervals with 1 minute at an easy pace between each interval

Day 3

Run 40 minutes at an easy pace
or
Workout
5x

• 30 Seconds Undulating Wave *alternating
• 20 Air Squats
• 20 Lunges
• 30 Seconds Undulating Wave *using both arms
• 10 Push Ups
• 30 Seconds Uppercuts
• Rest: 2 minutes

Day 4

Run 50 minutes with 30 minutes at a medium to hard pace. 

Day 5

Rest, Recovery, or Yoga

Yoga Sequences
5 breaths per pose (unless otherwise indicated):

• Child’s pose
• Cat/Cow x3
• Downward dog
• Cobra
• Downward dog
• Wide legged dog with twist to right
• Wide legged dog with twist to left
• Vinyasa
• Standing forward bend
• Yogi squat
• Pistol Stretch both right leg
• Yogi squat
• Pistol Stretch both left leg
• 5 Cycles of Moon Salutation with lunge on each side
• Mountain pose
• Right leg lunge to hamstring stretch *1 minute
• Downward dog
• Upward dog
• Left leg lunge to hamstring stretch *1 minute
• Vinyasa
• Wide legged dog with deep calf stretch to right
• Wide legged dog with deep calf stretch to left
• Vinyasa
• Camel pose 1
• Hero’s pose
• Camel pose 2 *go deeper with hand variations
• Child’s pose
• Frog pose *hold 2-3 minutes
• Right side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to right
• Left side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to left
• Happy baby
• Shoulderstand *10 breaths
• Savasana or Legs up wall *10 minutes

Day 6

Run 60 minutes

Day 7

Run 40 minutes with 10 minutes at a half marathon pace

Click on the number below that corresponds to the week of training you’re in.

Week 12 – Race Week!

Day 1

Rest, Recovery, or Yoga

Yoga Sequence
5 breaths per pose (unless otherwise indicated):

• Child’s pose
• Cat/Cow x3
• Downward dog
• Cobra
• Downward dog
• Wide legged dog with twist to right
• Wide legged dog with twist to left
• Vinyasa
• Standing forward bend
• Yogi squat
• Pistol Stretch both right leg
• Yogi squat
• Pistol Stretch both left leg
• 5 Cycles of Moon Salutation with lunge on each side
• Mountain pose
• Right leg lunge to hamstring stretch *1 minute
• Downward dog
• Upward dog
• Left leg lunge to hamstring stretch *1 minute
• Vinyasa
• Wide legged dog with deep calf stretch to right
• Wide legged dog with deep calf stretch to left
• Vinyasa
• Camel pose 1
• Hero’s pose
• Camel pose 2 *go deeper with hand variations
• Child’s pose
• Frog pose *hold 2-3 minutes
• Right side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to right
• Left side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to left
• Happy baby
• Shoulderstand *10 breaths
• Savasana or Legs up wall *10 minutes

Day 2

Interval Day
Run 45 minutes
3 minutes medium, 2 minutes easy, 3 minutes medium to hard, 2 minutes easy, and 3 minutes medium.

Day 3

Run 30 minutes at an easy pace
or
Yoga Sequence
5 breaths per pose (unless otherwise indicated):

• Child’s pose
• Cat/Cow x3
• Downward dog
• Cobra
• Downward dog
• Wide legged dog with twist to right
• Wide legged dog with twist to left
• Vinyasa
• Standing forward bend
• Yogi squat
• Pistol Stretch both right leg
• Yogi squat
• Pistol Stretch both left leg
• 5 Cycles of Moon Salutation with lunge on each side
• Mountain pose
• Right leg lunge to hamstring stretch *1 minute
• Downward dog
• Upward dog
• Left leg lunge to hamstring stretch *1 minute
• Vinyasa
• Wide legged dog with deep calf stretch to right
• Wide legged dog with deep calf stretch to left
• Vinyasa
• Camel pose 1
• Hero’s pose
• Camel pose 2 *go deeper with hand variations
• Child’s pose
• Frog pose *hold 2-3 minutes
• Right side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to right
• Left side supine hamstring stretch *hold big toe
• Twist with straight or bent knee to left
• Happy baby
• Shoulderstand *10 breaths
• Savasana or Legs up wall *10 minutes

Day 4

Run 35 minutes
3 minutes x 2 minutes at a medium pace

Day 5

Rest, Recovery, or Yoga

Yoga Sequence

1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 6

Race Day
or
Rest, Recovery, or Yoga

Yoga Sequences
1 minute per pose unless otherwise indicated:

• Butterfly/cobbler stretch
• Seated wide leg forward fold
• Seated wide legged forward for with twist to right * 5 breaths
• Right side double pigeon
• Right leg cows face pose
• Seated wide legged forward for with twist to left *5 breaths
• Left side double pigeon
• Left leg cows face pose
• Yogi squat to toe squat *5 breaths
• Pistol Stretch right side *5 breaths
• Toe stand balance *5 breaths
• Pistol stretch right side *5 breahs
• Right leg bent knee forward fold
• Left leg bent knee forward fold
• Right leg lunge
• Right leg hamstring stretch
• Childs pose or Frog pose
• Left leg lunge
• Left leg hamstring stretch

Day 7

Race Day – Congratulations, you’re ready!

The post Prepare for the Mental Challenge: Yoga and Half Marathon Training appeared first on Breaking Muscle.

This cycle of the Women’s workouts focuses on lower body strength and conditioning using a combination of bodyweight movements, barbell training and kettlebell drills.

These workouts include short yoga sequences for mobility and flexibility and are programmed for three days per week for twelve weeks.

Equipment needed: kettlebells, barbell, box, and pull up bar.

Week One: Day One

3×20 Bodyweight Glute Bridge

3×5 Pull Ups

3×5 Barbell Box Squats

3×8 Kettlebell Row

3×15 Heavy Kettlebell Romanian Deadlift

3×20 Seconds RKC Plank

Tabata Kettlebell Swings

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

Week One: Day Two

3×20 Foot Elevated Single Leg Glute Bridge

3×3 Turkish Get Up

5×3 Kettlebell Clean and Press

5×10 Goblet Squat

3×10+ Strict Unbroken Push Ups

3×10 Prisoner Sit Ups

Yoga

1 Minute Child’s Pose

2 Minutes Cobbler’s Pose

3 Minute Frog Pose

Week One: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Kettlebell Halos

3×15 Kettlebell Racked Lunges *on each side

3×10 V Ups

3x 20 Seconds RKC Plank

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Two: Day One

5×5 Barbell Deadlift

3×5+ Pull Ups

5×5 Kettlebell Press

5×5 Kettlebell Bootstrappers

3×10 Kettlebell Bulgarian Split Squats

3×25 Janda Sit Ups

Yoga

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side

Week Two: Day Two

4×30 Seconds Mountain Climbers

4×25 Bodyweight Squats

3×5 Turkish Get Ups *on each side

5×5 Barbell Box Squats

3×10 Good Morning Kettlebell or Barbell

3×10 Sit Up to Squat

3×10+ Strict Unbroken Push Ups

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Two: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Weighted Bench/Box Step Ups * on each side

2×20 Second Side Plank Hold *on each side

3×10 Kettlebell Suitcase Deadlift

3×10 Slow Toes to Bar

Yoga

1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Three: Day One

3×25 Seconds Bodyweight Squats

3×30 Seconds Push Ups

5×5 Barbell Deadlift

5×8 Kettlebell Row

3×8+ Kettlebell Bicep to Tricep

3×20 Seconds Russian Twist

3×20 Seconds Up Chucks

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

Week Three: Day Two

4×10 1 Leg Deadlift with Kettlebell

4x 20 Seconds of Plank on Forearms

4×10 Goblet Squat

4×10 Split Squat with Weight

4×10 Diamond Push Up

3×5 Kettlebell Windmill

3×5 Kettlebell Row *on each side

2x 30 Seconds Side plank *on each side

Yoga

1 Minute Child’s Pose

2 Minutes Cobbler’s Pose

3 Minute Frog Pose

Week Three: Day Three

4×10 1 Leg Deadlift with Kettlebell

4x 20 Seconds of Plank on Forearms

4×10 Goblet Squat

4×10 Split Squat with Weight

4×10 Diamond Push Up

3×5 Kettlebell Windmill

3×5 Kettlebell Row on each side

2x 30 Seconds Side plank *on each side

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

Click on the number below that corresponds ot the week of training you’re in.

Week Four: Day One

3×20 Bodyweight Glute Bridge

3×5 Pull Ups

3×5 Barbell Box Squats

3×8 Kettlebell Row

3×15 Heavy Kettlebell Romanian Deadlift

3×20 Seconds RKC Plank

Tabata Kettlebell Swings

Yoga

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side

Week Four: Day Two

3×20 Foot Elevated Single Leg Glute Bridge

3×3 Turkish Get Up

5×3 Kettlebell Clean and Press

5×10 Goblet Squat

3×10+ Strict Unbroken Push Ups

3×10 Prisoner Sit Ups

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Four: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Kettlebell Halos

3×15 Kettlebell Racked Lunges *on each side

3×10 V Ups

3x 20 Seconds RKC Plank

Yoga

1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Five: Day One

5×5 Barbell Deadlift

3×5+ Pull Ups

5×5 Kettlebell Press

5×5 Kettlebell Bootstrappers

3×10 Kettlebell Bulgarian Split Squats

3×25 Janda Sit Ups

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

Week Five: Day Two

4×30 Seconds Mountain Climbers

4×25 Bodyweight Squats

3×5 Turkish Get Ups *on each side

5×5 Barbell Box Squats

3×10 Good Morning Kettlebell or Barbell

3×10 Sit Up to Squat

3×10+ Strict Unbroken Push Ups

Yoga

1 Minute Child’s Pose

2 Minutes Cobbler’s Pose

3 Minute Frog Pose

Week Five: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Weighted Bench/Box Step Ups * on each side

2×20 Second Side Plank Hold *on each side

3×10 Kettllebell Suitcase Deadlift

3×10 Slow Toes to Bar

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Six: Day One

3×25 Seconds Bodyweight Squats

3×30 Seconds Push Ups

5×5 Barbell Deadlift

5×8 Kettlebell Row

3×8+ Kettlebell Bicep to Tricep

3×20 Seconds Russian Twist

3×20 Seconds Up Chucks

Yoga

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side

Week Six: Day Two

4×10 1 Leg Deadlift with Kettlebell

4x 20 Seconds of Plank on Forearms

4×10 Goblet Squat

4×10 Split Squat with Weight

4×10 Diamond Push Up

3×5 Kettlebell Windmill

3×5 Kettlebell Row on each side

2x 30 Seconds Side plank *on each side

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Six: Day Three

3×20 Bodyweight Glute Bridge

3×5 Pull Ups

3×5 Barbell Box Squats

3×8 Kettlebell Row

3×15 Heavy Kettlebell Romanian Deadlift

3×20 Seconds RKC Plank

Tabata Kettlebell Swings

Yoga

1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Seven: Day One

5×5 Barbell Deadlift

3×5+ Pull Ups

5×5 Kettlebell Press

5×5 Kettlebell Bootstrappers

3×10 Kettlebell Bulgarian Split Squats

3×25 Janda Sit Ups

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

Week Seven: Day Two

4×30 Seconds Mountain Climbers

4×25 Bodyweight Squats

3×5 Turkish Get Ups *on each side

5×5 Barbell Box Squats

3×10 Good Morning Kettlebell or Barbell

3×10 Sit Up to Squat

3×10+ Strict Unbroken Push Ups

Yoga

1 Minute Child’s Pose

2 Minutes Cobbler’s Pose

3 Minute Frog Pose

Week Seven: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Weighted Bench/Box Step Ups * on each side

2×20 Second Side Plank Hold *on each side

3×10 Kettlelbell Suitcase Deadlift

3×10 Slow Toes to Bar

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to Right

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Eight: Day One

3×20 Bodyweight Glute Bridge

3×5 Pull Ups

3×5 Barbell Box Squats

3×8 Kettlebell Row

3×15 Heavy Kettbell Romanian Deadlift

3×20 Seconds RKC Plank

Tabata Kettlebell Swings

Yoga

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side

Week Eight: Day Two

3×20 Foot Elevated Single Leg Glute Bridge

3×3 Turkish Get Up

5×3 Kettlebell Clean and Press

5×10 Goblet Squat

3×10+ Strict Unbroken Push Ups

3×10 Prisoner Sit Ups

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Eight: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Kettlebell Halos

3×15 Kettlebell Racked Lunges *on each side

3×10 V Ups

3x 20 Seconds RKC Plank

Yoga

1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Nine: Day One

5×5 Barbell Deadlift

3×5+ Pull Ups

5×5 Kettlebell Press

5×5 Kettlebell Bootstrappers

3×10 Kettlebell Bulgarian Split Squats

3×25 Janda Sit Ups

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

Week Nine: Day Two

4×30 Seconds Mountain Climbers

4×25 Bodyweight Squats

3×5 Turkish Get Ups *on each side

5×5 Barbell Box Squats

3×10 Good Morning Kettlebell or Barbell

3×10 Sit Up to Squat

3×10+ Strict Unbroken Push Ups

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Nine: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Weighted Bench/Box Step Ups * on each side

2×20 Second Side Plank Hold *on each side

3×10 Kettlelbell Suitcase Deadlift

3×10 Slow Toes to Bar

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Ten: Day One

3×25 Seconds Bodyweight Squats

3×30 Seconds Push Ups

5×5 Barbell Deadlift

5×8 Kettlebell Row

3×8+ Kettlebell Bicep to Tricep

3×20 Seconds Russian Twist

3×20 Seconds Up Chucks

Yoga

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side

Week Ten: Day Two

4×10 1 Leg Deadlift with Kettlebell

4x 20 Seconds of Plank on Forearms

4×10 Goblet Squat

4×10 Split Squat with Weight

4×10 Diamond Push Up

3×5 Kettlebell Windmill

3×5 Kettlebell Row on each side

2x 30 Seconds Side plank *on each side

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Ten: Day Three

3×20 Bodyweight Glute Bridge

3×5 Pull Ups

3×5 Barbell Box Squats

3×8 Kettlebell Row

3×15 Heavy Kettlebell Romanian Deadlift

3×20 Seconds RKC Plank

Tabata Kettlebell Swings

Yoga

1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Eleven: Day One

5×5 Barbell Deadlift

3×5+ Pull Ups

5×5 Kettlebell Press

5×5 Kettlebell Bootstrappers

3×10 Kettlebell Bulgarian Split Squats

3×25 Janda Sit Ups

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

Week Eleven: Day Two

4×30 Seconds Mountain Climbers

4×25 Bodyweight Squats

3×5 Turkish Get Ups *on each side

5×5 Barbell Box Squats

3×10 Good Morning Kettlebell or Barbell

3×10 Sit Up to Squat

3×10+ Strict Unbroken Push Ups

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Eleven: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Weighted Bench/Box Step Ups * on each side

2×20 Second Side Plank Hold *on each side

3×10 Kettlelbell Suitcase Deadlift

3×10 Slow Toes to Bar

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

Click on the number below that corresponds to the week of training you’re in.

Week Twelve: Day One

3×20 Bodyweight Glute Bridge

3×5 Pull Ups

3×5 Barbell Box Squats

3×8 Kettlebell Row

3×15 Heavy Kettbell Romanian Deadlift

3×20 Seconds RKC Plank

Tabata Kettlebell Swings

Yoga

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side

Week Twelve: Day Two

3×20 Foot Elevated Single Leg Glute Bridge

3×3 Turkish Get Up

5×3 Kettlebell Clean and Press

5×10 Goblet Squat

3×10+ Strict Unbroken Push Ups

3×10 Prisoner Sit Ups

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

Week Twelve: Day Three

3×5 Barbell Front Squat

3×15 Slow Knees to Elbows

3×10 Kettlebell Halos

3×15 Kettlebell Racked Lunges *on each side

3×10 V Ups

3x 20 Seconds RKC Plank

Yoga

1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap

The post Got Glutes? Lower Body Strength with Barbell and Kettlebell Training appeared first on Breaking Muscle.

Survived week one and ready for more? It’s normal to question your training at times. Am I doing enough training? Do I need to do more? Am I working hard enough?

Yes you are doing enough and adding more will not get you the results you need. You can do too much and over train which results in injury and sickness. But more on the subject of overtraining in another week.

The post Triathlon Workout: Cycle 5 – Week 2 appeared first on Breaking Muscle.