CFH Training Plan 25/04/2016 – 01/05/2016
Week 5 of 5 The BUILDING Phase
COACHES COMMENT:
RECOMMENDED WEEKLY READING:
GymnasticBodies.com: Supplement Weight Lifting with Core Strength – Big, compound lifts are fantastic at building maximal strength and power, but there are more physical qualities that go untrained if you do not expose your body to other movements
BreakingMuscle.com: Stress Is Ruining Your Fitness – Training really comes down to one thing: stress management. In the gym you add stress to try to push your body to a new level. Outside the gym, you do everything you can to alleviate the stress imposed in the gym.
ScienceDaily.com: Eating dark chocolate as a daily snack could help boost athletic performance – Dark chocolate has already been hailed for its positive effects on cardiovascular health — and now a study undertaken at London’s Kingston University has found the tasty treat could help give sports enthusiasts an extra edge in their fitness training.
StrengthSensei.com: Nutrition Basics Explained Simply – We have been told to focus on healthy grains, to avoid fat, to focus on high protein, to eat like a caveman, and the list goes on.
MONDAY 25/04/2016
— GET WARM [10min]—
| Warm-up: 10 Air Squats 10 Alternating Revers Lunges 8 Bulgarian Split Squats Each leg 10 BB RLDs 10 Squat Jumps (tekkers) |
— PART A,B&C. [45min]—
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— PART D. Alactic P0wer [5min]—
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TUESDAY 26/04/2016
— GET WARM [10min]—
| Warm-up: :30sec FLR 10 Scapular push-ups 10 Push-ups 10 Scapular Ring Rows 10 Ring Rows 10 B/O Trap #3 Raises (scap protraction and depression at the start of each rep) 10 Chin-ups / 1 Eccentric Chin-up |
— PART A&B. [35min]—
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— PART C. ANAEROBIC LACIC POWER [12min]—
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WEDNESDAY 27/04/2016
— GET WARM —
| Warm-Up: 8 Snatch Grip RDLS 8 Tall Muscle Snatch 8 Snatch Grip Deadlifts 8 High Hang Power Snatch 8 Hang Power Snatch 5 Segmented Snatch (pause at knee) |
— PART A & B. [25min]—
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— PART C. MAP4 [16min]—
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THURSDAY 28/04/2016
— 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 29/04/2016
— GET WARM [10min]—
| Warm-up: 2 Rounds: 8 Seated BB OHP, Just the bar 8 Ring Rows |
— PART A,B, &C. [45min] —
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SATURDAY 30/04/2016
— GET WARM [10min]—
| Get Warm: Glute Activations Deadlift Tekkers |
— PART A&B. [25min] —
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— PART C. ANAEROBIC LACTIC ENDURANCE [20min]—
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SUNDAY 01/05/2016
— GET WARM [10min]—
| Get Warm: Squat and Hip Mobility coach’s choice |
— PART A. [15min] —
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— PART B. [35min] —
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