Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
TRONG
WE
LCOME
:
Welcomet oMyTr ipahsic
“
OffCamp” Template,thi
s
program i
sdesignedt ohelp
devel
opabaseofst rengthand
enduranceoutofcompet i
ti
on.
Thefocusisonbui ldingsoli
d
muscl eandaerobicendurance
withimprovementsi njoi
nt
i
ntegrit
yandov er
allbalanceofthebodi
esmov
ement
patt
erns.
Thisisa6weekt r
aini
ngcy clet hatwil
lhaveyouperfor
mi ng
exercisesinseveraldif
ferenttempos.Ever y2weekswi llbea
dif
ferenttempoai dingisomet r
icst r
ength,
hypert
rophy,and
dynami cstrengt
h.Ut i
li
zingeccent ri
cs,i
sometri
cs,andcon-
centri
ct empost hatwillopti
mi zeperfor
manceleadingintoa
fi
ghtcamp.
Thereasonwhywecal lt
hisat emplat
eisbecausei
tdoesnot
comewi t
havi deocourses,exactexer
cisesand
demonstrat
ionsthatyouwi l
lgetinmyf ullpr
ogr
ams.
COMPL
ETI
NGT
HEPROGRAM:
SI
GNUP
Geti
tnow:ONSALE-www.
fi
ght
readypr
ogr
am.
com
BEFORE YOU BEGIN PLEASE WATCH THIS VIDEO FOR A
PROGRAM BREAKDOWN: CLICK HERE
THE PROGRAM
Perform each day 2x per week. Aerobic Capacity Training: 30-45 Min.Steady State Keeping HR at 120-150bpm.Perform 10 Min Warmups and Cool Downs.
Perform 2x per week. Aerobic Power: 4 minutes of work at 140-150bpm 2 minutes passive recovery bringing down HR to 120bpm for 4 total rounds
WEEK 1
EXERCISES(ECCENTRIC) TEMPO SCHEME WEIGHT%
Squat Variation 5 5 90 SEC 6.0.0 Max Effort 8 85%
Press Variation (Horizontal) 4 6 90 SEC 6.0.0 Max Effort 8 800/o
Pull Variation [Vertical] 5 5 90 SEC 6.0.0 Max Effort 8 85%
Core Planks 3 45SEC 30 SEC Static CORE 6 65%
COOL DOWN: 10 MIN ON TEADMILL 5 MIN FOAM ROLL
Geti
tnow:ONSALE-www.
fi
ght
readypr
ogr
am.
com