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Lockdown 3.0 training program 4th – 10th January 2021

Posted 3rd January 2021 by Geoff Stewart

Ok, so have been doing some thinking as well as eating, mastering call of duty and waiting for yet another tier announcement and we have put together a plan to carry us through 3.0. We feel it needed to be a bit more structured for many. The Zoom classes is still an amazing thing and gets you moving and jumping around. You also get to see Anthony W, Anthony B and our Carolyn’s smiling faces.

 

We have put together a program which will allow us to train with minimal equipment. Our suggestion is 1x kb and 1x Db or both, go as heavy or a light as you fancy but be aware if you go to light, you’re going to be doing lots of reps if you go to heavy, you’re going to struggle in the early sessions. There is also a stick complex to maintain tekkes and help with your general mobility -DON’T skip this people.

 

We can make lots of gains on many levels with some clever programming, change of movement and mindsets. Single arm / leg work is a great way to build stability, robustness, unilateral strength and working on balance (side to side) as well a testing out capacity

 

We primarily build lower body strength with front, back squats and deadlifting while lunges and single leg work are kept as an accessory tool. The reason for this is we can add load safety and monitor good form with a barbell from a rack. The dumbbell game is different. We don’t think squat movements are the best way to build strength after reaching a certain level.

 

Goblet squats can’t be loaded heavy enough but are better suited for high-rep work. In our experience it’s a fucking mess to handle really heavy dumbbells – and for most people, the front rack, upper body and grip is going to sink long before it gets really hard for the legs.

 

With the dumbbell, Kettlebell game we are focusing on building lower body strength with lunges and single leg work and upper body robustness with simple movements. Capacity, coordination and mastery of movements will come from complexes and the ability to flow from movement to movement whilst maintaining form.

 

Good luck be positive and try not to break your telly if working out in the lounge.

 

Monday

Starting with a stick warm -6-10mins

Dislocates x10-20

High pull /row x10

OH press in front x10

OH press behind neck x10

OH squat x10

Scarecrow snatch x10

Drop snatch x10

 

Complex 1 -x5-6 rounds

Complete rounds left arm then right arm, KB or Db

Suitcase Deadlifts x6

Rev lunges x3

Power clean x3

Squat x3

Press x3

Steady and strong aim is to do each round unbroken

 

Tuesday

Mobility and activation 5-10mins

 

6 rounds

Hip bridges x12

Goblet Squats x12

Marching hip bridges x12

Staggered stance RDL x12el

 

4 rounds

Press ups x12

Back foot elevated split squats x12el (BW)

Lying chest pressx6-12 each arm

Squat jumps x12 (BW)

 

 

2 rounds

Butterfly sit up x24

Superman hold x45 seconds

 

Wednesday

Starting with a stick warm -6-10mins

Dislocates x10-20

High pull /row x10

OH press in front x10

OH press behind neck x10

OH squat x10

Scarecrow snatch x10

Drop snatch x10

 

Complex 2 -12mins

Devil press x3ea (If light go 6ea)

Air squats x24

This should be a hard and fast workout you want to aim for a big number

 

Thursday

 

Friday

Mobility and activation 5-10mins

 

Headstand to tuck / pike -5mins

 

7 rounds

FFE split squats x12el

FLR x45 seconds

 

5 rounds

Swings x24

standing curl and press x12 (6each arm)

Hollow holds 45seconds

 

3 rounds

Down dog to squat jump x12

Burpee x12

 

Saturday

Starting with a stick warm -6-10mins

Dislocates x10-20

High pull /row x10

OH press in front x10

OH press behind neck x10

OH squat x10

Scarecrow snatch x10

Drop snatch x10

 

Complex 3 – 4 rounds

Prone rows x 6each arm

Forward lunge x 6 each leg

Press ups x12

Rev Lunge x6 each leg

Rest 30sec

Clusters x5 each arm…

Rest 60seconds

Solid and consistence and smash the clusters AFA