Workout One Warmup: 400 easy swim Warm up set: 2x 200 free cruise @ :20 seconds rest Main Set: 4 x 100 - 25 kick, 75 swim @ :10 sec rest 4 x 75 - 25 swim, 25 kick, 25 swim ... Continue Reading
12 Weeks of Flexible Strength for MMA
Week 1 Day 1 Dynamic Warm up Deadlift 3 x 5 with 7 rep max Back bridges, two leg x 20 Back bridges, one leg x 15 each leg Front kick/teep for height x 20 each leg Side ... Continue Reading
Find Your Inner Athlete: 12 Weeks of Beginner Workouts
Week 1: Day 1 Workout: 30-45 minute walk outside 25 Walking lunges 25 Air squats Elbow plank: 20 seconds (sec) - Repeat 3 times 10 Push ups Stretch: Downward Dog ... Continue Reading
Swim-Based Endurance for All Athletes
Week 1 Day 1 Warm up: 4 x 100 @ 10 sec rest (50 free smooth, 25 kick on back, 25 free build) 8 x 75 @ 20/15/10/5 rest (25 free technique focus, 25 free kick on back in streamline, 25 free build ... Continue Reading
Challenge Yourself With Dance, Bodyweight Skills, and Kettlebells
Week 1, Day 1 Downward Dog Upward Dog Table Top Cat Cow Undulations U-D ht db Upper Back during all reps Downward Dog Upward Dog Table TOP Cat Cow Repeat 3x Childs Pose Upward ... Continue Reading
A Well-Rounded Fitness Plan for MMA and BJJ Athletes
Week 1 Day 1 A1. Barbell front squat 3x3 A1. Double KB clean and press (only clean on first rep) 3x 3 B1. Weighted chin 6-8 reps B2. Suspended pushup 6-8 reps B3. Single leg deadlift 5 ... Continue Reading
A Creative Movement Foundation: Strength and Skill for Dance
Week 1, Day 1 Warm Up: Tadasana March 3 mins Upper Body: Downward Dog to Upward Dog 5x Strict Push Ups 15x Lateral Arm Circles - counterclockwise and clockwise ... Continue Reading
Workouts to Improve Strength, Conditioning, and Swim Technique
Week 1, Day 1 Hold 3 minute Plank Swim 100m Rest 10 seconds while holding breath Swim 200m Rest 10 seconds while holding breath Swim 100m Week 1, Day 2 100x 4 count Flutter ... Continue Reading
Strength and Speed, Frogman-Style: A 12-Week Challenge
Week 1, Day 1 10x 1 arm Kettlebell Clean and Press (5 per arm 35/25) 250m Pull with paddles and buoy 10x 1-arm Kettlebell Snatches (as above) Week 1, Day 2 Hold 3 minute Plank Swim ... Continue Reading
Learn the Kettlebell Basics and Regain Your Movement Potential
Week 1 Day 1 Foam roll Warm up: Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side Rocking: Rock your butt back towards heels, but don't let your back round. ... Continue Reading
Frogman Workouts: Build Strength On Water and Land
Week 1, Day 1 Complete all three sections for time: 1. 40 Kettlebell swings (1.5 pood for men/1 pood for women) 1.5 pood = 24kg 1 pood = 16kg 2. 4 rounds: 25m Walk the Bottom: ... Continue Reading
Trying to Conceive? Exercise to Optimize Fertility
Week 1 - Days 1-5: Menstruation Aim to sleep for 30 minutes more than usual during this part of your cycle. If cramps make exercise seem unbearable, opt for total rest or a gentle walk. Days One ... Continue Reading
4 Weeks of Girevoy Sport Training: Do You Have What It Takes?
Kettlebell sport, also known as girevoy sport (GS), is a highly challenging power-endurance feat of a cyclical nature. Lifters’ success involves technique, flexibility, strength and power, proper breathing ... Continue Reading
Power and Endurance Training for Fire Professionals
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 ... Continue Reading
Become a Badass by Training 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 ... Continue Reading
Physical Readiness for Firefighters: 12 Week Training Plan
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 ... Continue Reading
C-Section Recovery: Restorative Sequences for New Moms
Phase 1: Week 1, Day 1 Phase 1: Supine Exercise and Walking Focus This two-week phase focuses on reconnecting with the transverse abdominal muscles with simple supine exercises you can do in bed. You ... Continue Reading
Strongman: Strength, Power and Speed
Who is this program intended for? This strongman program is intended for those who: Want to get stronger and faster Want to get ready for a strongman competition Want a general strength and ... Continue Reading
12 Weeks to Your First Strongman Competition
Please read this before you get started. Who is this program intended for? This strongman program is intended for those who: Want to get stronger and faster Want to get ready for a strongman ... Continue Reading
Build Your Gymnastic Base: Handstands and Roll Variations
Week 1 Day 1 5 sets for quality: Chin up pull over x3 Hollow body ring push up x10 High box jump x10 Day 2 3 sets of: Bridge up and hold for 3 seconds x5 30seconds left split ... Continue Reading
Developing Elite Gymnastic Strength: Upper Body and Core
Week 1 Day 1 Handstand balance work - 15 minutes 3 Sets of: 10 Chin ups 10 Ring dips 15 V-up Day 2 4 sets of 1:00 holds: Left split Right split Middle ... Continue Reading
Ready to Sweat Yoga: Strength, Flexibility, and Self-Care
Week 1, Day 1 Workout Repeat 4 times; rest 1 minute between rounds: 10 Swings 1 Clean and Press 15 Swings 2 Clean and Press 25 Swings 3 Clean and Press 50 Swings Yoga ... Continue Reading
Get Strong to Bring Your Golf Game to the Next Level
What's holding your golf game back? How can you expect to drive the ball further or have a consistent swing if your body lacks the proper foundation and fitness to swing the club and play the ... Continue Reading
Super Circuit Strength and Conditioning for Mature Athletes
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 ... Continue Reading
