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This document outlines a 5-week bodyweight training program consisting of 30 sessions. Sessions 25-30 focus on improving strength endurance and aerobic endurance through bodyweight exercises like squats, pushups, lunges, and pullups performed at increasing intensities. Cardiovascular training involves interval runs and shuttle sprints. Stretching and foam rolling are also incorporated for recovery between circuits and exercises.
This document outlines a 5-week bodyweight training program consisting of 30 sessions. Sessions 25-30 focus on improving strength endurance and aerobic endurance through bodyweight exercises like squats, pushups, lunges, and pullups performed at increasing intensities. Cardiovascular training involves interval runs and shuttle sprints. Stretching and foam rolling are also incorporated for recovery between circuits and exercises.
This document outlines a 5-week bodyweight training program consisting of 30 sessions. Sessions 25-30 focus on improving strength endurance and aerobic endurance through bodyweight exercises like squats, pushups, lunges, and pullups performed at increasing intensities. Cardiovascular training involves interval runs and shuttle sprints. Stretching and foam rolling are also incorporated for recovery between circuits and exercises.
Obj: Strength Endurance Obj: Aerobic Endurance, Obj: Strength Complex Obj: Aerobic Endurance, Obj: Strength Endurance Obj: Aerobic Endurance Core Strength Core Strength Warm up: Warm up: Warm up: Training: 3 Rounds Warm Up: 3 Rounds Warm Up: 3 Rounds 10x Squats 3 Rounds 10x Squats 3 Rounds 10x Squats (1) 75 Minute Run @ 5x Hand Release Push Run 200m 5x Hand Release Push Run 200m 5x Hand Release Push “Easy Per Mile Pace” ups Instep Stretch ups Instep Stretch ups using the MTI Running 10x Situps 10x Situps 10x Situps Calculator and results Instep Stretch Training: Instep Stretch Training: Instep Stretch from SESSION 13 Lat + Pec Stretch (1) 3 Rounds Lat + Pec Stretch (1) 3 Rounds Lat + Pec Stretch 1-Mile Run @ per mile 1-Mile Run @ per mile (2) Stretch/Foam Roll Training: Interval Pace using the Training: Interval Pace using the Training: (1) 5 Rounds MTI Running Calculator (1) 5 Rounds MTI Running Calculator (1) 5 Rounds 50% Max Rep Squats and results from 60% Max Rep Squats and results from 60% Max Rep Squats 50% Max Rep Hand SESSION 13 60% Max Rep Hand SESSION 13 60% Max Rep Hand Release Push Ups Rest 8 min between runs Release Push Ups Rest 8 min between runs Release Push Ups 50% Max Rep Heel Taps 60% Max Rep Heel Taps 60% Max Rep Heel Taps (2) 3 Rounds (2) Stretch/Foam Roll (2) 5 Rounds 20/20 Standing Founder (2) 5 Rounds (2) 5 Rounds 50% Max Rep In-Place 20/20 Low Back Lunge 60% Max Rep In-Place 60% Max Rep In-Place Lunges 20/20 Kneeling Founder Lunges Lunges 50% Max Rep Pull Ups Hip Flexor Stretch 60% Max Rep Pull Ups 60% Max Rep Pull Ups 50% Max Rep EOs 60% Max Rep EOs 60% Max Rep EOs
(3) 5 Rounds (3) 5 Rounds (3) 5 Rounds
50% Max Rep 60% Max Rep 60% Max Rep Dips/Bench Dips Dips/Bench Dips Dips/Bench Dips 50% Max Rep Face 60% Max Rep Face 60% Max Rep Face Down Back Extension Down Back Extension Down Back Extension
(9) 8 Rounds (4) 6 Rounds (4) 6 Rounds
150m Shuttle Run every 1x Burpee + 15m Sprint 1x Burpee + 15m Sprint 1:15 min Walk Back to Start Walk Back to Start – Move to the sprint – Move to the sprint Comments: immediately after the immediately after the Use Session 13‘s scores finish jump of the finish jump of the for today’s bodyweight burpee. burpee. work percentages. Comments: (9) 8 Rounds Parts (1)-(3) Move 150m Shuttle Run every immediately from one 1:15 min exercise to the other for the first 3 Comments: exercises. Consider the core exercise in Remember, it’s okay to each circuit “working break sets if needed to rest.” Grind through get all your reps in the core work, and you during the interval. Do can take a short break your best and work before beginning the through. next round.
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