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    Ivan Wiid - Phase 1.0

    Uploaded by

    Blowkee
    The document outlines a 5-day training program for client Ivan in phase 1 of his fitness transformation. Each day includes mobility exercises, core training, power development, resistance training, and energy system training. Day A focuses on exercises like foam rolling, bird dogs, jump squats, dumbbell squats and rowing. Day B includes side planks, dumbbell snatches, pull ups and kettlebell deadlifts. Day C has mobility drills and a circuit of bodyweight exercises like jumping jacks and push ups, finishing with burpees. Days D and E are blank for customization. The program provides a well-rounded weekly routine to help Ivan make gains in strength, mobility

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

    Ivan Wiid - Phase 1.0

    Uploaded by

    Blowkee
    43 views14 pages
    The document outlines a 5-day training program for client Ivan in phase 1 of his fitness transformation. Each day includes mobility exercises, core training, power development, resistance training, and energy system training. Day A focuses on exercises like foam rolling, bird dogs, jump squats, dumbbell squats and rowing. Day B includes side planks, dumbbell snatches, pull ups and kettlebell deadlifts. Day C has mobility drills and a circuit of bodyweight exercises like jumping jacks and push ups, finishing with burpees. Days D and E are blank for customization. The program provides a well-rounded weekly routine to help Ivan make gains in strength, mobility

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    Training Plan

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    The document outlines a 5-day training program for client Ivan in phase 1 of his fitness transformation. Each day includes mobility exercises, core training, power development, resistance training, and energy system training. Day A focuses on exercises like foam rolling, bird dogs, jump squats, dumbbell squats and rowing. Day B includes side planks, dumbbell snatches, pull ups and kettlebell deadlifts. Day C has mobility drills and a circuit of bodyweight exercises like jumping jacks and push ups, finishing with burpees. Days D and E are blank for customization. The program provides a well-rounded weekly routine to help Ivan make gains in strength, mobility

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    43 views14 pages

    Ivan Wiid - Phase 1.0

    Uploaded by

    Blowkee
    The document outlines a 5-day training program for client Ivan in phase 1 of his fitness transformation. Each day includes mobility exercises, core training, power development, resistance training, and energy system training. Day A focuses on exercises like foam rolling, bird dogs, jump squats, dumbbell squats and rowing. Day B includes side planks, dumbbell snatches, pull ups and kettlebell deadlifts. Day C has mobility drills and a circuit of bodyweight exercises like jumping jacks and push ups, finishing with burpees. Days D and E are blank for customization. The program provides a well-rounded weekly routine to help Ivan make gains in strength, mobility

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 14

    RESULTS FITNESS

    Client Name: Ivan


    Phase 1 - Transform

    Day:

    DAY A Date:
    Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest
    Foam Roll 1 2min
    Child Pose 1 60s
    Cat Camel 1 5
    Downdog Cobra 1 5
    Lizard Reach into Hamstring 1 5ea
    Shinbox 1 10
    S2S 1 6
    High Knee into RDL 1 5ea
    Mini Plyo hops 1 20ea

    Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg


    1a Bird Dogs 3 3x10s/ea
    1b Front Plank 3 30-60s
    1c Sws 3 10
    Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
    2a Jump Squats 3 5
    2b
    Resistance Training
    Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
    3a Dumbell/Kb Gb Squat 3-4* 5 3-1-1-0 15
    3b One Arm Row w/DB 3-4* 5 1-1-3-0 15

    4a Dumbell SLRDL 3-4* 5 3-1-3-0 5s


    4b Dumbell Bench 3-4* 5 1-1-3-0 15

    Energy System Training Sets Reps Work Rec Notes


    5a Row 1 1 500m

    Regeneration
    RESULTS FITNESS
    Client Name: Ivan
    Phase 1 - Transform

    Day:

    DAY B Date:
    Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest
    Foam Roll 1 2min
    Child Pose 1 60s
    Cat Camel 1 5
    Downdog Cobra 1 5
    Lizard Reach into Hamstring 1 5ea
    Shinbox 1 10
    S2S 1 6
    High Knee into RDL 1 5ea
    Mini Plyo hops 1 20ea

    Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg


    1a Side Plank Hold 3 3x10s/ea
    1b Pallof Press 3 10/side

    Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg


    2a Dumbell Snatch 3 5
    YTW 3 5/ea
    Resistance Training
    Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg Kg Kg
    3a Pull Ups 3-4* 5
    3b Dumbell Split Squat 3-4* 5

    4a Kettlebel Deadlift 3-4* 5


    4b Barbell Press 3-4* 5

    Energy System Training Sets Reps Work Rec Notes


    5 Row 1 3 60s 60s

    Regeneration
    RESULTS FITNESS
    Client Name: Ivan
    Phase 1 - Transform

    Day:

    DAY C Date:
    Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest
    Low Back 1 30s
    Hip Flexor 1 30s
    Cossack Squat 1 30s
    Pigeon 1 30s
    Couch 1 30s
    Calves 1 30s
    Hamstring 1 30s
    Chest 1 30s
    Lats 1 30s
    Shouders 1 30s
    Wrist 1 30s

    Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg

    Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg

    Resistance Training
    Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg
    Jumping Jacks 3-5* 30s
    Push Ups 30s
    Skater Jumps 30s
    Sprinter Sit Ups 30s
    Jump Squats 30s
    Mountain Climbers 30s
    KB Swings 30s
    Lunge Jumps 30s
    60s
    Energy System Training Sets Reps Work Rec Notes
    Burpees 1 50 Week 2 changes to 35s/25s
    Week 3 changes to 40s/20s
    Week 4 changes to 45s/15s
    Regeneration
    Kg Kg

    Kg Kg

    Kg Kg

    ges to 35s/25s
    ges to 40s/20s
    ges to 45s/15s
    RESULTS FITNESS
    Client Name:
    Phase 1 - Transform

    Day:
    DAY
    D Date:
    Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest

    Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg

    Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg

    Resistance Training
    Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg

    Energy System Training Sets Reps Work Rec Notes

    Regeneration
    Kg Kg

    Kg Kg

    Kg Kg
    RESULTS FITNESS
    Client Name:
    Phase 1 - Transform

    Day:
    DAY
    E Date:
    Order Mobility, Activation & Movement Prep Sets Reps Tempo Rest

    Order Core Training Sets Reps Tempo Rest Kg Kg Kg Kg


    1

    Order Power Development Sets Reps Tempo Rest Kg Kg Kg Kg


    2

    Resistance Training
    Order Exercise Sets Reps Tempo Rest Kg Kg Kg Kg

    Energy System Training Sets Reps Work Rec Notes

    Regeneration
    Kg Kg

    Kg Kg

    Kg Kg

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