elitefts™ Sunday Edition

Training Block III

Training Instructions for Training Block III

  1. In this two-week block, you will begin a traditional training template.  To the best of your ability, please select the appropriate load with each exercise and keep in mind the set x rep scheme. At this time, we would rather you underestimate than overestimate.
  2. Pay attention because NOT all exercises are paired. As a reminder, the same letter followed by an exercise number designates a pair. As an example: A1 & A2 are trained together, followed by B1 & B2, then C1 & C2, etc. On your leg day, the first three exercise are paired, A1 & A2 & A3, while the squat is NOT. The same holds true for the bench press and vertical lat row, as they also are NOT paired.
  3. Concluding the strength training session, you will notice we have introduced the infamous Dynamic warm-up.  You will find two variations—Dynamic warm-up #1 and #2 at the end of this workout. We understand that the majority of you (okay, all of you) do not like this in the least. Unfortunately, it is very important in the development of general movement patterns for any athlete.
  4. During this two-week time frame, you will also be asked to perform a reasonable amount of aerobic conditioning on the treadmill. This is more intensive in nature but still abides by the guidelines in developing your aerobic system. As you will notice, we have given miles per hour (MPH) ranges understanding that all individuals are not created equal. Run according to your capabilities but within the required parameters.
  5. Following the treadmill training, we strongly encourage all individuals that need to continue to lose weight to resume exercising using the same recommendations we gave you during the first two training blocks—at a medium intensity or a conversational exercise pace for an additional 20-30 minutes on any piece of equipment.

Monday

1.Active Warm-Up (10-15 minutes): utilize any piece of conditioning equipment or jump rope.

2.

3.Dynamic warm-up #1 for Training Block III

4.  ***AEROBIC CONDITIONING (on a treadmill)

  • 1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes).
  • OL between 6.5-7 mph
  • DL between 7-7.5 mph
  • LB/TE/FB/QB/HB between 7.5-8.5 mph
  • RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for an additional 20-30 minutes on any piece of equipment.

5. Cool down: continuing walking until your heart rate returns to normal, then static stretch (use a green band or hang off of the glute/ham).

Wednesday

1.Active Warm-Up (10-15 minutes): utilize any piece of conditioning equipment or jump rope.

2.

3.Dynamic warm-up #1 for Training Block III

4.  ***AEROBIC CONDITIONING (on a treadmill)

  • 1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes).
  • OL between 6.5-7 mph
  • DL between 7-7.5 mph
  • LB/TE/FB/QB/HB between 7.5-8.5 mph
  • RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for an additional 20-30 minutes on any piece of equipment.

5. Cool down: continuing walking until your heart rate returns to normal, then static stretch (use a green band or hang off of the glute/ham).

Friday

1.Active Warm-Up (10-15 minutes): utilize any piece of conditioning equipment or jump rope.

2.

3.Dynamic warm-up #1 for Training Block III

4.  ***AEROBIC CONDITIONING (on a treadmill)

  • 1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes).
  • OL between 6.5-7 mph
  • DL between 7-7.5 mph
  • LB/TE/FB/QB/HB between 7.5-8.5 mph
  • RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for an additional 20-30 minutes on any piece of equipment.

5. Cool down: continuing walking until your heart rate returns to normal, then static stretch (use a green band or hang off of the glute/ham).

Monday (Week 2 of Training Block III)

1.Active Warm-Up (10-15 minutes): utilize any piece of conditioning equipment or jump rope.

2.

3.Dynamic warm-up #1 for Training Block III

4.  ***AEROBIC CONDITIONING (on a treadmill)

  • 1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes).
  • OL between 6.5-7 mph
  • DL between 7-7.5 mph
  • LB/TE/FB/QB/HB between 7.5-8.5 mph
  • RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for an additional 20-30 minutes on any piece of equipment.

5. Cool down: continuing walking until your heart rate returns to normal, then static stretch (use a green band or hang off of the glute/ham).

Wednesday (Week 2 of Training Block III)

1.Active Warm-Up (10-15 minutes): utilize any piece of conditioning equipment or jump rope.

2.

3.Dynamic warm-up #1 for Training Block III

4.  ***AEROBIC CONDITIONING (on a treadmill)

  • 1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes).
  • OL between 6.5-7 mph
  • DL between 7-7.5 mph
  • LB/TE/FB/QB/HB between 7.5-8.5 mph
  • RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for an additional 20-30 minutes on any piece of equipment.

5. Cool down: continuing walking until your heart rate returns to normal, then static stretch (use a green band or hang off of the glute/ham).

Friday (Week 2 of Training Block III)

1.Active Warm-Up (10-15 minutes): utilize any piece of conditioning equipment or jump rope.

2.

3.Dynamic warm-up #1 for Training Block III

4.  ***AEROBIC CONDITIONING (on a treadmill)

  • 1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes).
  • OL between 6.5-7 mph
  • DL between 7-7.5 mph
  • LB/TE/FB/QB/HB between 7.5-8.5 mph
  • RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for an additional 20-30 minutes on any piece of equipment.

5. Cool down: continuing walking until your heart rate returns to normal, then static stretch (use a green band or hang off of the glute/ham).

Dynamic Warm up #1 for Training Block III

Dynamic Warm up #2 for Training Block III

REFERENCES

  1. Siff, M.C. and Verkhoshansky, Y.V. “Supertraining.” Supertraining International. Denver, USA. 1999. 4th edition.
  2. Kurz, T. “Science of Sports Training, How to Plan and Control Training for Peak Performance.” Stadion Publishing Company. Island Pond, VT. 2001.
  3. Scholich, M. “Circuit Training for All Sports, Methodology of Effective Fitness Training.” Sports Books Publisher. Toronto, Canada. 1990
  4. Tenke, Z. and Higgins, A. “Warm-Up and Preparation for Athletes of All Sports, a Complete Book of Warm-up and Flexibility Exercises.” Sports Books Publisher. Toronto, Canada. 1994.

Coach X's Original GPP Manual:

Introduction: Coach X’s Original GPP Manual

Training Block I: Coach X’s Original GPP Manual

Training Block II: Coach X’s Original GPP Manual