FITNESS PROGRAMME CHRIS STRENGTH
CORE
POWER
SPEED
WEEK 1
AM
Monday 5th
Tuesday 6th
Wednesday 7th
Thursday 8th
Friday 9th
Saturday 10th
Endurance
Weight 1
Weight 2
Endurance
Weight 1
Weight 2
Sunday 11th
REST
PM
Core 1
Core 2
Circuit
WEEK 2
Monday 12th
Tuesday 13th
Wednesday 14th
AM
Endurance
Weight 1
Weight 2
PM
Core 2
Circuit
Core 1
Speed 1
Thursday 15th
Friday 16th
Saturday 17th
Sunday 18th
Weight 1
Core 1 REST
REST
Speed 1
Recommendations : Week 2 = weight 1 and 2 = upper and lower body 3 sets only. Do 3 recovery sessions and 3 stretching sessions per week You choose the day you want to do them Disclaimer No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.
ENDURANCE
.
Chris
Height : Weight :
Session goal :
0 0
cm
kg
maintain cardiovascular capacity
Aerobic
Aerobic
Bike
Treadmill
Back
%
%
Rep
Rep
Kg
Kg
Max
Max
Shoulder %
%
Kg
Kg
Max
Max
5 minutes on treadmill 8 km/h
WARM UP: 5 minutes on bike RPM - 80-90 Level 5
SETS
REST
stop
Aerobic
Back
Back
Rest
Treadmill %
%
%
%
Kg
Kg
Kg
Rep Kg Max
Max
Max
SETS
Max
REST
Start at 9km/h during 1 min then go up to 10km/h during 1 min then go down to 9.5km/h during 1min and then up to 10.5km/h then down to 11km/h‌ Up to maximum 14km/h - Session lasts 20 minutes.
stop
Arms
Max
Arms
Arms
Rest
%
%
%
%
Kg
Kg
Kg
Kg
Max
Max
SETS
Max
REST
stop
CORE SESSION 1
.
Chris
Height : Weight :
Session goal :
#N/A cm #N/A kg
develop core and hips stability + back strength
Core
Core
Rest
arms circle
Back extension arm-leg raise
30s rest
%
%
12 Rep
%
%
Kg
Kg
10 Rep
Kg
Kg Max
Max
Back
Max
12 arms circle. Lie down on your stomach forehead on floor. Arms straight up infront. Do a circle on side to touch hands above bum and back to starting position - Keep forehead and chest on floor.
12 back extensions arm-leg raises. Lie down on stomach - arms straight on each side on floor. Lift one arm up following it with eyes and lift opposite leg, hold it 2s and then switch (6 on each side)
Core
Core
Max
SETS 4 times
REST 30s
stop Crunch legs up
Rest
Rotation leg ups
30s rest
%
%
15 Rep
Kg Max
15 crunches legs up - Lie down on your back - straight legs up, hands on eahc side of head (do not pull neck on the way up). Take off both shoulders from floor.
%
%
Kg
Kg
12 Rep
Kg Max
Rest
SETS 4
Max
Max
12 legs rotations with legs straight - 6 on each side.
REST 30s
stop
Core
Core
Rest
Plank
V-up
30s rest
%
%
10 Rep
Front plank position - lift your leg and hold position 2s do it 5 times on each leg.
%
%
Kg
Kg
1 Rep
Kg Max
Rest
Kg Max
30s hold V-Up position.
Max
Max
SETS 4 times
REST
30s
stop
CIRCUIT Do a warm up before starting this session. Do the following circuit 15s on / 15s off during 12 minutes Then take 6 minutes rest and start again 12 minutes. Do all exercises with a good execution and concentration. Respect recovery time.
15s jump on bench
15s sprint
15s hopping over hurdles
Start sit down on bench jump on bench finishing straight legs
3
4
2
1
15s sprint
15s sprint from red to blue then change direction to green, sprint to yellow and back to blue and move backward to red. SP = sprint
BP = backpedal
15s bench - floor - bench Start on the first bench, land on ground and then jump to the other.
ST = side step
CO = Crossover
CORE 2
.
Chris
Height : Weight :
Session goal :
0 0
cm
kg
develop hips stability - core - lower back strength
Core
Core
Rest
Arm-leg raise rotation
Glute bridge straight arms
30s rest
%
%
20 Rep
Kg Max
Lie down on back - straight legs on floor - Lift leg and opposite shoulder at the same time and touch foot with opposite hand. Do it 10 times on each side.
%
%
Kg
Kg
20 Rep
Kg Max
Rest
Max
SETS 4 times
Max
20 glute bridges arms straight - Hands under shoulders - lift hips from floor.
REST 30s
stop
Core
Core
Back extension
Rest
superman SB
30s rest
%
%
15 Rep
Kg Max
15 back extension with hips on physioball - Legs straight, start with chest on physioball and go up slowly and control the way down - Hold last repetition 10s
%
%
Kg
Kg
20 Rep
Kg Max
Aerobic
Max
Max
SETS 4 times
20 supermans on physioball Lie down on your stomach feet and hands on floor, lift right leg and left arm at the same time - control the balance and control way down - 10 times on each side.
REST 30s
stop
Core
Core
Rest
reverse crunch incline
Incline deadbug
30s rest
%
%
20 Rep
20 reverse crunches incline. Line down on step (incline) knees bent and bring knees toward your chest. Control the way back.
%
%
Kg
Kg
20 Rep
Kg Max
Rest
Kg Max
20 incline deadbugs - 10 times on each leg.
Max
Max
SETS 4 times
REST
30s
stop
WEIGHT 1 part 1
.
Chris
Height : Weight :
175.5 cm 70.4 kg
develop upper body strength and lower body power
Session goal : Chest
Legs
Shoulder
Legs
Press up feet on bench
Single leg sit down
Front raise
Overhead lunge
%
%
10 Rep
10 Rep
Kg Max
%
10 Rep
Kg Max
Ex 2 = 10 single leg squats from bench - Start sit down on bench - one leg up, stand up keeping leg up - 5 times each leg
Chest
Chest
10 Rep
Kg Max
ACTIVATION EXERCISES : Ex 1 = 10 press up with feet on bench.
%
Kg Max
Ex 3 = 10 front raises (5 each arm)
SETS 2 times
Ex 4 = 10 overhead lunges (5 REST times on each leg) with light 30s barbell.
stop Butterfly
Chest
Bench press
Press up
%
%
8 Rep
Kg Max
10 rep on bench press and then --->
8 rep on butterlfy and then --->
%
8 Rep
Kg Max
90s rest %
10 Rep
Kg Max
Rest
Kg
SETS 5
Max
REST 1min30s
8 dynamic press up
stop
Legs
Plio
Rest
Bosu
Smith rack squat
Bench-floor-bench
120s rest
Single leg bosu
%
%
4 Rep
8 Rep
Kg
Kg
Max
4 heavy half squats on smith rack and then --->
Max
8 dynamic jumps from benches - Start one foot on each bench, land at the middle - bend knees 90째 and jump up on the benches.
%
%
1 Rep Kg Max
Kg
SETS 4
Max
Active recovery = 10s right leg on bosu 10s left leg on bosu 5 jumps from floor to bosu.
REST
2min
stop
WEIGHT 1 part 2
.
Chris
Height : Weight :
0 0
cm
kg
develop upper body strength and lower body power
Session goal : Back
Back
Back
Rest
Lat machine
Bench pull
Chin up
90s rest
%
%
8 Rep
10 Rep
Kg Max
Kg Max
10 rep on bench pull and then --->
%
8 Rep
Kg Max
8 rep on lat machine then-->
%
Kg Max
SETS 5 times
8 dynamic chin up. If too hard do it on machine.
REST 1min30s
stop
Legs
Plio
Rest
Bosu
Leg press
Concentric jump bench
120s rest
2 legs bosu
%
%
8 Rep
8 Rep
Kg
Kg
Max
Max
%
Rep Kg Max
4 heavy single leg press (knees bent 90째) and then -->
4 single leg jump on step Start facing the step with one leg up and jump on it landing with same leg (4 times each leg)
Shoulder
Shoulder
%
Kg
SETS
Max
Active recovery = 10s eyes closed 2 feet on bosu 10s eyes closed right foot one bosu 10s eyes closed left foot one bosu
REST
stop Shoulder press machine
Shoulder press smith rack %
8 rep on shoulder press machine and then ->
10 rep on shoulder press on smith rack and then --->
%
8 Rep
Kg Max
90s rest %
10 Rep
Kg
Rest
Overhead press dumbbells %
8 Rep
Max
Shoulder
Kg Max
8 dumbbells shoulder press.
Kg Max
SETS 5 times
REST
1min30s
stop
SPEED SESSION 1 Warm up: p 10-12 10 12 minutes You have to do this speed session with a good concentration and execution execution. Thi session i d t t to t prepare your body. b d This doesn't'tt llastt llong b doesn butt iis very iimportant
E Exercise i 1 : Start St t face f to t red d cone, do d side id steps t around d each h yellow cone y cone,, then sprint p from blue to red cone on other cone Then do the same on other line cone. Do this drill 8 times with 30s rest. Exercise 2 : Start face to the other line, line move forward and backward around yellow cones, then sprint from blue to red cone on cone Then do the same on other line cone. Do this drill 8 times with 30s rest rest.
E e cise 1 : Start Exercise Sato St on ye yellow llo co cone, e, th then e sp sprint i t tto o co colour lou ((red ed d or o blue) b blue)) then sprint to next yellow cone cone, pick up ball and sprint back to put ball on first yellow cone. Then sprint to second d yellow ll cone and d sprint i t to t opposite it colour. l Pick up ball on third yellow cone and sprint back to put ball on second yellow cone. D it 8 ti Do times with ith 1 1min i restt
Exercise 1 : Start on yellow cone cone, then sprint second yellow cone cone, move backward b k d to t one off the th colour, l then th sprint i t to t the th same move back to second yellow same, y cone and sprint p to opposite colour colour. D it 8 ti Do times with ith 1 1min i restt
ST = side id step t
BP = backpedal b k d l
CO = Crossover C
SP = sprint i t
WEIGHT 2 part 1
.
Chris
Height : Weight :
175.5 cm 70.4 kg
develop upper body strength and lower body power
Session goal : Arms
Core
Legs
Legs
dips feet on bench
Back extension
Front squat
Dumbbell lunge shoulder press
%
%
10 Rep
10 Rep
Kg Max
10 Rep
Kg Max
Ex 2 = 10 back extension with physioball
%
10 Rep
Kg Max
ACTIVATION EXERCISES : Ex 1 = 10 dips with feet on bench
%
Kg Max
Ex 3 = 10 front squats with light barbell
SETS 2 times
Ex 4 = 10 front lunges + shoulder press (5 each leg)
REST 30s
stop
Olympiclift
Plio
Deadlift
Rest
Jump 90째 hurdles
120s rest
%
%
6 Rep
8 Rep
Kg
Kg
Max
Bosu
Max
%
%
Kg
Kg
Max
Max
8 dynamic jumps over hurldes. (knees bent 90째)
6 heavy deadlift and then -->
SETS 4
REST 2min
stop
Arms
Arms
Arms
triceps cable front
dips assisted
dips feet on bench
%
%
8 Rep
8 triceps on cable machineKeep elbows against body.
%
10 Rep
Kg Max
Bosu
8 Rep
Kg Max
10 dips on machine with light weight and then --->
%
Kg Max
10 dips with feet on bench
Kg
SETS 5
Max
REST
1min30s
stop
WEIGHT 2 part 2
.
Chris
Height : Weight :
0 0
cm
kg
develop upper body strength and lower body power
Session goal : Legs
Plio
Rest
Squat and jerk lunge
Split squat jump 2 steps
120s rest
%
%
8 Rep
Kg Max
8 squats and jerk with heavy barbell - land with front lunges (4 on each leg)
%
%
Kg
Kg
Rep
Kg Max
Rest
Max
Max
SETS 4 times
8 dynamic split squat jumps with low steps - Start with one foot on each step, land at the middle as front lunge and push up to go back on steps.
REST 2min
stop
Back
Back
Back
Rest
Seated row
Cable fly
Chin up incline
90s rest
%
%
8 Rep
10 Rep
Kg Max
Kg Max
10 cables flies and then -->
%
8 Rep
Kg Max
8 rep on seated row and then --->
%
Kg
SETS 5
Max
REST 1min30s
8 chins up incline
stop
Legs
Plio
Calves stand up
Rest
Calves on step
120s rest
%
%
4 Rep
8 Rep
Kg
Kg
Max
4 heavy calf raises on smith rack machine and then --->
Rest
Max
8 dynamic jumps straight legs from step.
Max
%
%
Kg
Kg Max
SETS 4 times
REST
2min
stop
RECOVERY SESSION 1 EXERCISE 1
Procedure 12 min Level 4 RPM between 70 and 80
Adjust the seat so at the bottom of the cycle the knee is slightly flexed.
EXERCISE 2
Procedure Hold position 10s 5 sets
Roll back & rest the spine length ways on the roller. Ensure that the hips & the base of the skull are supported. The knees should be slightly flexed with the feet flat on the ground. Raise both feet off the floor then return them to the start position.
EXERCISE 3
Procedure 10 times on each leg 2 sets
Keep the leg straight & roll back & forth on the foam roller over the buttock muscles. Rotate the hips to massage all aspects of the gluteals. If a tight area is identified, pause & maintain pressure for a short period of time.
EXERCISE 4
Procedure 10 times on each leg 2 sets
Place one leg over the other & roll the calf muscle back & forth on the foam roller, keeping the leg straight. Turn the thigh in & out to massage all aspects of the calf. If a tight area is identified, pause & maintain pressure for a short period of time.
EXERCISE 5
Procedure 10 times on each leg 2 sets
Position the outside of the thigh on the roller with the leg straight. Roll forward & back on the roller, pulling with the hand. Roll from the hip all the way down the length of the thigh. Rotate the leg to vary the location of the massage.
RECOVERY SESSION 2 Procedure
EXERCISE 1 12 min 8-9 Km/h
Try to maintain the natural running gait, keep the shoulders above the hips & continue to look forward.
Procedure
EXERCISE 2
10 times on each leg 2 sets g over the other & roll the posterior p g back & forth on the foam roller,, keeping p g the leg g straight. g Place one leg thigh Turn the thigh in & out to massage all aspects of the thigh. If a tight area is identified, pause & maintain pressure for a short period of time.
Procedure
EXERCISE 3 10 times 3 sets
Keep the forearms flat on the ground with the spine straight. Press the body forward & back against the ground to roll the front of the thighs over the roller.
Procedure
EXERCISE 4 10 times 3 sets
Roll back & forth on the shin muscles, keeping the rest of the body stationary. Rotate the legs to massage all aspects of the shins. If a tight area is identified, pause & maintain pressure for a short period of time.
Procedure
EXERCISE 5 10 times 3 sets
Roll back & extend the spine over the foam roller, pressing the arms above the head. Extend slowly over the foam roller & control both phases of the exercise. If a tight area is identified, identified pause & maintain pressure for a short period of time. time
Produced by Baptiste Bardey - Riverside Chiswick Academy
RECOVERY SESSION 3 Procedure
EXERCISE 1
10 times on each leg 2 sets Hold onto the edge of the pool for balance. Keep the hips & shoulders square with the torso upright. Abduct the hip, keeping the leg straight, then adduct the hip to take the leg cross the body. The supporting leg may remain slightly flexed for additional balance. Gradually increase the range of movement as required.
Procedure
EXERCISE 2 10 times 2 sets
Start with the shoulders under the water with the arms straight facing g & the palms p g behind. Flex & extend both shoulders in an alternating fashion, keeping the arms straight. Keep the rest of the body stable as the arms are swinging through.
Procedure
EXERCISE 3
10 times on each leg 2 sets Hold onto the edge of the pool for balance. Keep the hips & shoulders square with the torso upright. Flex the hip to 90 degrees or until the thigh is parallel to the ground & then abduct the hip. Complete hip flexion before initiating the abduction, then reverse the movements back to the start position. Gradually increase the range of movement as required.
Procedure
EXERCISE 4 10 times 2 sets
Start with the shoulders under the water, the hands together in front of the chest & the legs slightly flexed. Rotate the torso side to side keeping the hands at the level of the chest.
Procedure
EXERCISE 5
Hold position 20s on each leg 2 sets Rest the back & shoulders against the wall & place the foot onto the opposite knee. Flex the supporting leg to increase the stretch of the gluteals. To modify the stretch, stretch vary the amount of rotation of the hip being stretched. stretched
Produced by Baptiste Bardey - Riverside Chiswick Academy
STRETCHING SESSION 1 EXERCISE 1
Cautions Do not allow the knees to twist. If pain or discomfort is experienced in the knees or ankles, discontinue the pose.
Procedure Hold position 20s 2 Sets
Keep the hands in contact with the floor with the arms straight. Sit the hips back onto the heels while keeping the neck & shoulders relaxed. If you cannot sit back on the heels, place a folded towel between the buttocks & ankles.
EXERCISE 2
Procedure Hold position If you have a history of spinal injury or 20s other spinal pathologies, seek professional advice prior to 2 Sets commencing this. -each legCautions
Try to keep the shoulders on the ground & place the hand over the top knee. Raise the opposite arm to the side & keep the top leg flexed & stationary. Press the other arm away from the body, open out at the chest then turn the head towards the top hand.
EXERCISE 3
Cautions The bodyweight should be supported by the legs & not the shoulders.
Procedure Hold position 20s 2 Sets -each side-
Start with the knees approximately hip width apart. Rotate the torso to reach the arm under the body & sit the hips back towards the heels to increase the stretch. Change the direction that the arm reaches or alter the position of the hand to modify the stretch.
EXERCISE 4
Cautions Ensure that you are balanced before raising the back leg. Do not twist the pelvis or the knee.
Procedure Hold position 20s 2 Sets -each leg-
Start with the hips & shoulders square & facing forwards then lean forward at the hips. Ensure that the shoulders remain above the hips while leaning forward & do not allow the lower back to extend. The hips should remain stationary while flexing the back leg & pull the foot straight towards the buttock.
EXERCISE 5
Cautions
Procedure Hold position 20s 2 Sets
The distance of the knees away from the wall may vary depending on shoulder & spinal flexibility. Lean forward at the hips to press the chest forward while keeping the neck in line with the spine. Most of the body weight should be supported by the legs & not through the shoulders. Change the position of the hands on the wall to modify the stretch.
STRETCHING SESSION 2 EXERCISE 1
Cautions Discontinue the stretch if pain or discomfort is experienced at the front of the hip joints or in the spine.
Procedure Hold position 20s 2 Sets -each leg-
Keep the head, shoulders & spine on the floor during the stretch. Try to keep the top leg stationary & both legs relaxed while pulling the leg through.
EXERCISE 2
Cautions Do not allow pelvis to rotate or the shoulders to round. Take care lifting the torso out of the stretch.
Procedure Hold position 20s 2 Sets -each side-
Start with the knee under the hip with the other leg straight. Place the hand behind the head with the elbow wide. Keep the other hand on the leg to control the speed of the torso as it tilts towards the straight leg. Straighten the top hand above the hea
EXERCISE 3
Cautions Keep the shoulders & neck relaxed. Do not allow the knee to twist at any stage of the pose.
Procedure Hold position 20s 2 Sets -each leg-
Keep the flexed leg stationary & lean forward at the hips. Lower the shoulders towards the ground & press the chest towards the floor. From this position, press the hip of the straight leg towards the floor. Press the arms away from the body to modify the pose.
EXERCISE 4
Cautions Do not force the movements. Do not allow the arms to support too much of the bodyweight.
Procedure Hold position 20s 2 Sets
Place the back of the hands on the floor with the arms straight & the fingers pointing towards the knees. Support all of the bodyweight through the knees & not the wrists. Keep the wrists in contact with the floor & lean the hips back towards the feet while keeping the arms straight.
EXERCISE 5
Cautions Do not twist the pelvis or the knee while leaning back onto the foot.
Sit on the heel so the shin is directly underneath the thigh. Keep the legs stationary & lean the torso back while keeping the hands on the floor. Keep the ankle relaxed.
Procedure Hold position 20s 2 Sets -each leg-
STRETCHING SESSION 3 EXERCISE 1
Cautions Do not twist the pelvis or the knee while flexing the knee.
Procedure Hold position 20s 2 Sets -each leg-
Pull the foot towards the buttocks with the opposite hand. Keep the thighs close together. Keep the rest of the body balanced with the hips & shoulders square.
EXERCISE 2
Cautions Do not allow the shoulder to shrug or move forward.
Procedure Hold position 10s 2 Sets -each arm-
Contract the anterior shoulder muscles to flex the shoulder across towards the opposite side of the neck & walk the hands down the back then press further with the other arm to increase the stretch. The duration of the stretch should be short & return to the start position & repeat the process.
EXERCISE 3
Cautions Do not force the stretch, especially towards the end of the movement. Discontinue the stretch if pain or discomfort is experienced in the spine.
Procedure Hold position 20s 2 Sets
Start with the legs wider than shoulder width & lean forward at the hips. Slide the hands down the legs & gently pull further with the hands. Bend the legs to exit out of the stretch.
EXERCISE 4
Cautions The arm being stretched should remain relaxed.
Procedure Hold position 20s 2 Sets -each arm-
Internally rotate the shoulder so the palm faces up & slide the arm away from the body. The other hand & the legs should support the bodyweight. The arm being stretched should remain relaxed.
EXERCISE 5
Cautions
Procedure Hold position 20s
Do not force the stretch. 2 Sets -each legStart with front foot facing forward & the rear foot on a slight angle. Maintain a rigid torso & lean forward by flexing the front knee & allow the heel of the back leg to come off the ground. Keep the hips & shoulders facing forward & do not allow the lower back to extend. Posteriorly tilt the pelvis to increase the emphasis on the hip flexor muscles.