W7D2

W7D2

WEEK 7: Day 2

WORKOUT: 50CAL

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

BUY IN:

  • Run - 800m

 

RESISTANCE CIRCUIT:

Circuit A - 2 Rounds

  • Bike - 50kcal
  • Goblet Squat - 50
  • Row - 50kcal
  • Walking Lunge - 50
  • Ski - 50kcal

 

REST: 2min

 

Circuit B - 2 Rounds

  • Bike - 50kcal
  • Step Up - 50
  • Row - 50kcal
  • Reverse Lunge - 50
  • Ski - 50kcal

 

BUY OUT:

  • Run - 800m

 

You can split the endurance run into a different workout

 

ENDURANCE:

  • Easy Pace Run (60-70% HR) - 30min

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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