CFH Training Plan 04/04/2016 – 10/04/2016
Week 2 of 5 The BUILDING Phase
COACHES COMMENT:
In the short time that I’ve spent working in the health and fitness industry I’ve exposed myself to many different high level coaches and mentors as possible. I continue to search for new mentors and new coaches to learn from. “Always a student, never a master” as they say. I continue to learn and develop my skills at every opportunity I have to learn from other and to put knowledge into practice. (read more… always a student and never a master)
RECOMMENDED WEEKLY READING:
Catalystathletics.com: Grip Strength & Training for Weightlifting – A few considerations: One, you will be using the hook grip when you pull a snatch or clean. Two, there is need for very little grip stamina – the amount of time you’re pulling the bar is very brief. Three, the force the grip must resist will change during the course of the pull because of the rapid acceleration of the second pull and the transition under the bar.
Catalystathletics.com: Your Arms are Like Ropes in the Snatch & CleanL True or False? – If you use the “arms like ropes” principle and you emphasize the hell out of it, it’s very likely that the bar might swing out in front of your body after you’ve driven your hips into it. Raise your hand if “the swing” is one of your main technique errors. Your coach tries to get you to keep the bar closer to your body, but the damn thing still loops forward as it’s passing your abdomen and chest. This probably makes you jump forward, which isn’t good. Jumping forward is something you should avoid as much as possible.
T-Nation: The 7 New Rules of Lifting – Training Principles for Lifetime Lifters – Most people can only handle four intense training sessions per week. An intense workout has a systemic effect that impacts the whole body, not just the targeted muscles.
StrengthSensei.com: Fat Facts 101 – Since saturated fats are stable and do not easily oxidize (1), they are a safer bet for cooking and consumption than the polyunsaturated vegetable and seed oils, whose double bonds are susceptible to lipid peroxidation and rancidity. So maybe antioxidants and polyphenols might not be the only good reasons to snack on dark chocolate (2). The saturated fat in this decadent treat just might be good for you!
BreakingMuscle.com: Build a Resilient Spine: Lock Down Core Stability – Everything starts at the core. Your abs, obliques, and lower back muscles have to be working during all forms of movement in order to transfer energy and create forces.
MONDAY 04/04/2016
— 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. CP-Strength [45min]—
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— PART D. CP-STRENGTH [10min]—
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TUESDAY 05/04/2016
— 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. CP STRENGTH [35min]—
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— PART C. EST ANAEROBIC [20min]—
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WEDNESDAY 06/04/2016
— 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]—
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— PART C. MAP4 [25min]—
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THURSDAY 07/04/2016
— GYMNASTIC BAS & HIP MOBILITY —
| PART A. Scapular Activation and Motor Control (10min) | Scapular activation Perfect Push-up Tekkers (TEMPO) PerfectRing Row Tekkers (TEMPO) |
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| 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. |
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FRIDAY 08/04/2016
— GET WARM —
| 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,B, &C. CP-STRENGTH [45min] —
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SATURDAY 09/04/2016
— GET WARM [10min]—
| Get Warm: 2 Rounds of: 10 Downward Dog to Push-ups 10 Scapular Ring Rows 10 KB Push Press 10 KB Swings |
— PART A&B. CP-Strength [30min] —
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— PART C. MAP6 [21min]—
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SUNDAY 10/04/2016
— GET WARM [15min]—
| Get Warm: ** |
— PART I, II & III. MAX AEROBIC POWER (MAP) [40min] —
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