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    LOWER DAY (Squat, Deadlift, and Variations) : Type Compound Movment Metabolic Abdominal

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    Shuvajoyyy
    The document outlines a 3-week training program with a focus on sprints. Each week consists of 6 intervals of 30 seconds of sprinting followed by 30 seconds of rest, with the interval count and rest periods increasing each week. The training program also includes lower and upper body strength training on different days, using exercises like squats, deadlifts, and presses, along with metabolic conditioning and core work.

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    LOWER DAY (Squat, Deadlift, and Variations) : Type Compound Movment Metabolic Abdominal

    Uploaded by

    Shuvajoyyy
    29 views3 pages
    The document outlines a 3-week training program with a focus on sprints. Each week consists of 6 intervals of 30 seconds of sprinting followed by 30 seconds of rest, with the interval count and rest periods increasing each week. The training program also includes lower and upper body strength training on different days, using exercises like squats, deadlifts, and presses, along with metabolic conditioning and core work.

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    8350359691024093GZK8HJLD74780123PA49CPIMBCP92102727

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    The document outlines a 3-week training program with a focus on sprints. Each week consists of 6 intervals of 30 seconds of sprinting followed by 30 seconds of rest, with the interval count and rest periods increasing each week. The training program also includes lower and upper body strength training on different days, using exercises like squats, deadlifts, and presses, along with metabolic conditioning and core work.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    29 views3 pages

    LOWER DAY (Squat, Deadlift, and Variations) : Type Compound Movment Metabolic Abdominal

    Uploaded by

    Shuvajoyyy
    The document outlines a 3-week training program with a focus on sprints. Each week consists of 6 intervals of 30 seconds of sprinting followed by 30 seconds of rest, with the interval count and rest periods increasing each week. The training program also includes lower and upper body strength training on different days, using exercises like squats, deadlifts, and presses, along with metabolic conditioning and core work.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    LOWER DAY (squat, deadlift, and variations) To refresh values, enter some

    TYPE COMPOUND MOVMENT METABOLIC ABDOMINAL random text in the cell below and
    press "Enter" / "Return"
    REPS 10 10 24
    EXERCISE Deficit Deadlift Sprint (30m-50m) Russian Twists 9

    UPPER DAY (any pressing upper body movement)


    TYPE COMPOUND MOVMENT METABOLIC ABDOMINAL
    REPS 5 13 20
    EXERCISE High Pull Box Jumps Sit-ups

    OLYMPIC FOCUS (any Oly lift or variation)


    TYPE COMPOUND MOVMENT METABOLIC ABDOMINAL
    REPS 12 13 18
    EXERCISE Overhead Squat Jumping Lunges Hollow Rocks
    SPRINT INTERVALS - 3 WEEK WAVE
    Minutes Seconds INSTRUCTIONS:
    Desired Mile Time 5 20

    Desired pace (m/s) 5.00 meters per second

    Meter goal per 30 150 meters in 30 sec.


    seocond interval
    6 x 30 seconds of work followed
    Week 1 by 30 seconds of rest
    INTERVALS Work (Sprint/Run) Rest (Walking) NOTES/RESULTS:
    1 150 recovery walk
    2 150 recovery walk
    3 150 recovery walk
    4 150 recovery walk
    5 150 recovery walk
    6 150 recovery walk
    6 x 30 seconds of work followed 6 x 30 seconds of work followed by
    Week 2 by 30 seconds of rest 30 seconds of rest
    INTERVALS Work (Sprint/Run) Rest (Walking) Work (Sprint/Run) Rest (Walking) NOTES/RESULTS:
    1 150 recovery walk 1 150 recovery walk
    2 150 recovery walk 2 150 recovery walk
    3 150 recovery walk 3 150 recovery walk
    4 150 recovery walk 4 150 recovery walk
    5 150 recovery walk 5 150 recovery walk
    6 150 recovery walk 6 150 recovery walk

    REST 3 MINUTES BEFORE SECOND SET OF 6 INTERVALS

    6 x 30 seconds of work followed 6 x 30 seconds of work followed by 6 x 30 seconds of work followed


    Week 3 by 30 seconds of rest 30 seconds of rest by 30 seconds of rest
    INTERVALS Work (Sprint/Run) Rest (Walking) Work (Sprint/Run) Rest (Walking) Work (Sprint/Run) Rest (Walking)
    1 150 recovery walk 1 150 recovery walk 1 150 recovery walk
    2 150 recovery walk 2 150 recovery walk 2 150 recovery walk
    3 150 recovery walk 3 150 recovery walk 3 150 recovery walk
    4 150 recovery walk 4 150 recovery walk 4 150 recovery walk
    5 150 recovery walk 5 150 recovery walk 5 150 recovery walk
    6 150 recovery walk 6 150 recovery walk 6 150 recovery walk

    REST 3 MINUTES BEFORE SECOND SET OF 6 INTERVALS REST 3 MINUTES BEFORE THIRD SET OF 6 INTERVALS

    NOTES/RESULTS:
    Week 1 Day 1 Day 2 Day 3 Day 4
    Strength (Working sets + EMOM) OMOB Lower (Squat) OMOB Upper (Press) OMOB Lower (Deadlift)
    Lower (from the Barbell Upper (from the Barbell Lower (from the Barbell Interval Wave
    Conditioning
    Hopper) Hopper) Hopper) 1
    Week 2 Day 1 Day 2 Day 3 Day 4
    Strength (Working sets + EMOM) OMOB Lower (Squat) OMOB Upper (Press) OMOB Lower (Deadlift)
    Lower (from the Barbell Upper (from the Barbell Lower (from the Barbell Interval Wave
    Conditioning
    Hopper) Hopper) Hopper) 2
    Week 3 Day 1 Day 2 Day 3 Day 4
    Strength (Working sets + EMOM) OMOB Lower (Squat) OMOB Upper (Press) OMOB Lower (Deadlift)
    Lower (from the Barbell Upper (from the Barbell Lower (from the Barbell Interval Wave
    Conditioning
    Hopper) Hopper) Hopper) 3
    Week 4 (deload) Day 1 Day 2 Day 3 Day 4
    Strength (Working sets + EMOM) OMOB Lower (Squat) OMOB Upper (Press) OMOB Lower (Deadlift)
    Lower (from the Barbell Upper (from the Barbell Lower (from the Barbell
    Conditioning
    Hopper) Hopper) Hopper)

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