Use heavy enough weight to fail on your 12th repĭAY 2 “Ath leaN Burst training ” Conditioning Workout. EXERCISEĪlternate 1 crawl forward and backward if no spaceĪlternate reps R and L, use weight to fail in 10 repsĦ raises forward and 6 to the side each arm each set THERE’S NO SUCH THING AS A LIFE IN-BETWEEN.” - PAT RILEY DAY 1 Strength Training Workout I: Upper Body Push. WEEK 1 WORKOUT ATHLEAN PUSH / PULL PERFORMANCE PHASE - FOUNDATION “THERE ARE ONLY TWO OPTIONS REGARDING COMMITMENT. Las Vegas, Nv vassassino54 Vincent Cortorillo Just when it feels like the workout is too hard…just remember how good you’re going to look and push through! **ALSO – If you don’t have access to equipment called for during a Tuesday or Thursday conditioning workout you can either repeat one of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds), Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning workout from YouTube in its place.Īnd last but not least… Always remember, nothing worth having comes easy. Perform all conditioning drills with the best footwork, and highest effort you can for best results. This will set the stage for success and build your foundation strength for later in the program.Ĩ. Perform all sets of each exercise before proceeding to the next exercise in the workout. Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds eccentric. Rest time between all sets in these 4 weeks of workouts is 60 seconds, except for core exercises, where you want to keep your rest to no more than 30 seconds between each or transition time only. If you are unable to complete the prescribed number of reps on a set, lighten the load accordingly on all subsequent sets to prevent this from happening again. If the last repetition is too easy and you find that you can complete at least 2 or 3 more, increase the load on all subsequent sets.Ĥ. You should find the last repetition of the set to require nearly maximum effort to complete.ģ. When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. Static stretching before a workout is not advised, as it will change muscle length tension relationships and is better saved for after a workout (ideally before bed). Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee drill, etc. Sh is ar stu ed d vi y re aC s o ou urc rs e eH w er as o. WEEKS 1 - 4 TRAINING CAMP - PHASE 1 THE RULES OF THE GAME Be sure to follow the following rules when performing the workouts for weeks 1-4 of ATHLEAN-X™ Training Camp:
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