CFH Training Plan 28/03/2016 – 03/04/2016
Week 1 of 5 The BUILDING Phase
COACHES COMMENT:
What is the building phase all about and why are we doing it now? (read more)
RECOMMENDED WEEKLY READING:
Breakingmuscle.com: Bulky Is a Lie: Why Women Need to Lift Weights – Many women fear they will become too muscular as a result of strength training. While this fear is on the decline, you might be surprised how common it still is. Unfortunately, many high profile “celeb” trainers perpetuate the misinformation.
Ergo-log.com: Fish oil with high EPA stimulates muscle building – Athletes who want to build muscle mass can use not only proteins, creatine and amino acids, but also fish oils to achieve this.
Time.com: Exercise Slows Brain Aging By 10 Years – We know that exercise is good for the body and the brain. But actually being physically active, at least on a regular basis, isn’t always easy.
Strengthsensei.com: The Four Percent Solution for Fast Strength Gains – People in the know in the field of strength training realize that the number of reps is the loading parameter to which an individual adapts the fastest
Mercola.com: More Love for Olives – Most of the fat (more than 75 percent) in olives is oleic acid, a monounsaturated fat known for lowering your risk of heart disease. Olives contain antioxidants “in abundance” and have antioxidant properties that may be stronger than those of vitamin E. Olives contain cancer-fighting properties, anti-aging components and may support your bone health
MONDAY 28/03/2016
— GET WARM [10min]—
| Warm-up: Band Walks (20 latreral each way, 20 fwd, 20 backward) – Glute Activation Length of the gym Walking Lunges 20 Hip Bridges 10 Single Leg Hip Bridges (each leg) -then- Bulgarian Split Squat Tekkers (TEMPO) RDL Tekkers (TEMPO) |
— PART A,B&C. [15min]—
|
|||
|
|||
— PART D. FINISHER [4min]—
|
|||
|
|||
TUESDAY 29/03/2016
— GET WARM [10min]—
| Warm-up: :60 FLR hold 10 Scapular Ring Rows 10 Scapular Push-ups 10 Scapular chin-ups 10 Full Chin-ups / Full Ring rows, scapular retraction and depression first 10 Full Push-ups, scapular protraction at the top – *The perfect push-up tekkers |
— PART A,B&C. [45min]—
|
|||
|
|||
— PART D. THE PUMP—
|
|||
|
|||
WEDNESDAY 30/03/2016
— GET WARM —
| Warm-Up: Walking Lunges – length of the gym with good form 10 Air Squats 20 Hip Bridges 10 Single Leg Hip Bridges on right leg 10 Single Leg Hip Bridges on left leg 10 Air Squats |
— PART A & B. [25min]—
|
|||
|
|||
— PART C. MAP5 [25min]—
|
|||
|
THURSDAY 31/03/2016
— GYMNASTIC BAS & HIP MOBILITY —
| PART A. Scapular Activation and Motor Control (10min) | Scapular activation Perfect Push-up Tekkers (TEMPO) PerfectRing Row Tekkers (TEMPO) |
|
| PART B. Bent Arm Strength (BAS) (20min) Choose 5 from the list and aim to complete 2 sets of perfect TEMPO repetitions. – Be MINDFUL of the scapular position at the start and end of each repetitions. Depression of the scapular is important for both horizontal pushing and pulling movements. Failing to be strict on the TEMPO will be detrimental to the training process, your result are dictated by your discipline. – In 20minutes you are aiming to complete between 50-100 perfect pushing and pulling repetitions. Total volume is not the key here, perfect technique and quality repetitions are the name of the game. – Select 5 exercises from both the pulling and the pushing list and alternate between 1 set of pulling and 1 set of pushing exercises for 20minutes. Then aim to perform 2 sets of each selected exercise and to expose yourself to slightly different movements. Only perform quality repetitions, as soon as your form begins to break STOP, end the set and move on. |
50-100 Row Challenge (Choose 5 different exercise, 2 sets of each) – TEMPO for all rows is 3111 – [5-10] Perfect Supinated Ring Rows [5-10] Perfect Semi-Supinated Ring Rows [5-10] Perfect Pronated ring Rows [5-10] Perfect Close Grip (one ring) Supinated Ring Rows [5-10] Perfect Close Grip (one ring) Pronated Ring Rows —- [5-10] Perfect False Grip Ring Rows [5-10] Perfect Rope Rows (right hand on top, the further apart the hand the harder) [5-10] Perfect Rope Rows (left hand hand on top, the further apart the hand the harder) [5-10] Perfect Alt Archer Ring Rows (row up with both arms and aim to lower with only one) [5+5] One-arm Assisted Rope Pull-ups, 3111 |
50-100 Push-up Challenge (Choose 5 different exercise, 2 sets of each) – TEMPO for all Push-ups is 3111 – [5-10] Perfect Push-ups (cubit width) [5-10] Perfect Push-ups (wide grip) [5-10] Perfect Close Grip Tricep Press-ups [5-10] Perfect Alternating Knee to Elbow Push-ups [5-10] Perfect Battle RAM Push-ups on P-bars — [5-10] Perfect Reverse Grip Push-ups on floor [5-10] Dive Bomb Push-ups on P-bars [5-10] Perfect Archer Push-ups (side to side) [5-10] Perfect 1-Arm Push-ups (right), assisted archer [5-10] Perfect 1-Arm Push-ups (left), assisted archer |
| PART C. Hip Mobility (20min) | Hip opening mobility sequence with Dr. Spina 10 reps of: right 90/90 position with chest facing the front knee right 90/90 position with chest facing the back knee Bear Sit position – thinghs in line with pelvis, knees 90* left 90/90 position with chest facing the front knee left 90/90 position with chest facing the back knee Bear Sit position – thinghs in line with pelvis, knees 90* -then- :60sec Bottom of squat hold 20 Alternating Reps Knee Dips :60sec Cricket position – toes pointing out, use KB weight to pulldown – Pancake Flexibility (hamstrings, glutes, adductors) (3-4 rounds of each stretch) B-1 Pancake: Goal-1: Sit on the floor and complete 10reps of a straddle walk if unable to do this on the floor continue with straddle walks on a step and work you way to the floor Goal-2: Weight Assisted Pancake Chest to floor (use the minimal amount of weight to load you into a new ROM, suggest 10kg) Sit in a straddle position while hold a 10kg weight at your chest Slowly bow forward from the hips to take your chest towards the floor working a stretch If struggle to flex from the hips sit on a 15kg weight plate — B2. [10+15sec hold] Active 90* Piriformis Stretch/ Pigeon Stretch [Scale: Use KBs to help stay upright] — B3. [10 +15sec hold] 4-Postion Lifts As you raise up to the knees rotate towards the front knee. As you lower down, rotate away from the front knee and aim to lightly touch just the back buttock cheek to the floor. This will probably not happen, but the intent to do so will target the internal rotators more. Go only as low as you can with control and do not collapse your weight into the floor. Go down and up for reps on the same side and hold the last one in the lowest active position for time. |
|
FRIDAY 01/04/2016
— GET WARM —
| Warm-up: Bear Walks, length of gym:60sec Downward dog shoulder opener 10 Downward dog to press-up Set-ups for 1-Arm Rows, go over tekkers |
— PART A,B, &C. [45min] —
|
|||
|
|||
— PART D. [10min]—
|
|||
|
SATURDAY 02/04/2016
— GET WARM [10min]—
| Get Warm: Sumo Deadlift Tekkers – just the bar – with a light weight Step-up Tekkers – no weight, TEMPO, no pushing off the back foot Cossack Squat Tekkers – keep the heel on the floor, use a gymnastics ring for counterbalance if needed |
— PART A. [35min] —
|
|||
|
|||
— PART C. HELEN [12min]—
|
|||
|
SUNDAY 03/04/2016
— GET WARM [15min]—
| Get Warm: 8 Strict OHP 8 Push-Press 8 Power Jerks 8 BNK Strict Press – TTB Skill Tekkers and scales Buprees Tekkers Warm-up Push-Press weight |
— PART I, II & III. MAP4 [40min] —
|
|||
|