W3D3

WEEK 3: Day 3

WORKOUT: RUCK

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WARM UP: Full Body 1

  • Overhead Squat Bender - 10
  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 10
  • Shoulder Rotations (Forward/Rear) - 10/way

BUY IN:

  • Run - 800m

ENDURANCE:

  • 30-min - Max Incline Treadmill / Trail Hike / or Stair Climber

Beginner - 45lb pack

Intermediate - 55lb pack,

Elite - 65lb pack

CORE: 10min AMRAP

  • Hollow Body Leg Raise - 30
  • Plank Plate Pull Through - 15/side
  • Lying Oblique Crunch - 20/side

BUY OUT:

  • Run - 800m

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    Frequently Asked Questions Frequently Asked Questions
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    Frequently Asked Questions

    Training Splits

    Off-Season 1 - 8-Week - 5-Day

     - SPLIT: Full Body / Push / Pull / Legs / Endurance

     - FOCUS: Hypertrophy & Strength

    Off-Season 2 - 8-Week - 5-Day

     - SPLIT: Upper Strength / Lower Strength / HIIT / Hypertrophy / Endurance

     - FOCUS: Strength, Hypertrophy, Cardio

    Spring Pre-Season - 8-Week - 5-Day

     - SPLIT: 5 x Full Body

     - FOCUS: Cardio & Hunt Specific

    Pre-Season - 12-Week - 5-Day

     - SPLIT: 5 x Full Body

     - FOCUS: Cardio & Hunt Specific

    In-Season - 8-Week - 4-Day

     - SPLIT: 2 x Upper / Lower

     - FOCUS: Maintenance

    Post-Season / Phase 1 - 8-Week - 5-Day

     - SPLIT: Push, Pull, Legs, Upper, Lower

     - FOCUS: General Fitness & Mobility

    Post-Season / Phase 2 - 8-Week - 5-Day

     - SPLIT: Push, Pull, Legs, Upper, Lower

     - FOCUS: General Fitness & Hypertrophy + Baseline Strength

    Training 101

    PERIODIZATION - The specific structure of training over time.

    PROGRESSIVE OVERLOAD - The gradual increase of stress placed upon the body throughout the training cycle. This means increasing the overall load lifted during a workout. ie. more weight at same reps, more reps at same weight, or more reps and more weight during the span of the training cycle.

    TEMPO - The speed at which the lift occurs. 

    ROM - Range of motion.

    RPE - Rate of perceived exertion. A measure of how difficult a set was on a 1-10 scale, with 10 meaning muscular failure was achieved.

    RIR - Reps in reserve, RIR 1 = 1 rep left in the tank; RIR 5 = you can complete 5 more reps. 

    EFFORT - How hard you are pushing the set relative to failure. Measured with RPE or %1RM.

    LOAD - The weight of the external resistance.

    INTENSITY - Effort and load.

    VOLUME - Total amount of work performed. Usually figured as sets x reps x load.

    FREQUENCY - How often you directly train a given muscle per 7 days 

    HYPERTROPHY - The growth of muscle tissue / muscle mass. 

    AMRAP - As many reps as possible (with good form). Often performed as a max strength test.

    Types of Sets

    Circuit - Group of exercises to be done together without resting unless specifically stated.

    Compound Set - 2 exercises that work the same muscle group to both be done before resting.

    Superset - 2 exercises that work opposite muscle groups to both be done before resting.

    Giant Set - 3 or more exercises to both be performed before taking a break or resting.

    Drop Set - Drop = after completing the initial number of reps, lower your weight and complete the next set of reps, then lower weight after that number of reps and complete the next set number of reps, and so on.

    example: 8 drop 12 drop 12

    example: 8 drop fail drop fail

    Set to Failure - This means you will perform each set of the movement until muscle failure.

    Descending Set (12,10,10,8) - Any time you see a descending set you should aim to increase weight each set when reps decrease.

    Pyramid Set (12,10,10,12) - Any time you see a pyramid set you should aim to increase weight when reps decrease and lower weight as needed when reps increase.

    Straight Set - Any time you see straight sets, regardless of the number of reps, they are going to be tempo based, so increasing weight each set isn't necessary.

    21's / 30's - The first 7/10 reps will only be half reps beginning at the starting position to halfway contracted, the second 7/10 reps will begin at the halfway contracted position and go to full contraction, the last 7/10 reps will be full range of motion reps.

    Attachments / Equipment

    DB - Dumbbell

    BB - Barbell

    KB - Kettlebell

    Movement Positions

    Eccentric - “Negative” portion of rep / target muscle lengthening / stretching

    Concentric - “Positive” portion of rep / target muscle shortening / contracting

    Isometric - Target muscle engaged in current position without moving

    Sticking Point - Transition between eccentric/concentric “bottom of the rep”

    Grip / Stance

    SA - Single Arm

    SL - Single Leg

    Alternating - Switch back and forth on which side to perform the movement at a time.

    Pronated - Thumbs facing each other

    Supinated - Thumbs opposing / also called reverse grip

    Neutral - Thumbs parallel facing forward

    Close - Inside Shoulder Width Pronated grip.

    Snatch - Extra Wide Pronated grip.

    Cannonball - Heels together, knees and toes angled out slightly.

    Sumo - Extra wide stance with toes pointed outward, knees should be over the heels when at the bottom of the rep.

    Feet Touching - The balls of the feet are together, toes facing forward knees close together or touching.

    Toes Raised - Weight plate underneath toes/ball of feet to better isolate hams/glutes.

    Heels Raised - Weight plate underneath heels of feet to better isolate quads.

    Toes Out - For calf exercises only. Heels hip width or closer, toes pointed away from the other foot.

    Toes In - For calf exercises only. Heels hip width or closer, toes pointed towards the other foot.

    Toes Straight - Regular Stance For calf exercises only. Heels hip width, toes pointed parallel to the other foot.

    Movement Tempo

    1st number: How long the negative portion of the rep should last

    2nd number: How long should pause on the stretch

    3rd number: How long the positive portion of the rep should last

    4th number: How long should pause on the contraction

    Negative is always the stretch (muscle lengthening)

    Positive is always the contraction (muscle shortening)

    example: Leg Press (4:0:1:0)

    4 seconds on the negative, no pause on the stretch

    1 second on the positive, no pause on the contraction

    example: DB Incline Fly (4:2:1:2)

    4 seconds on the negative, 2 second pause on the stretch

    1 second on the positive, 2 second pause on the contraction