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7/30/2019 Functional Training Plan A
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PROGRAM
INTRO + FUNCTIONAL TRAINING PLAN
ALPHA
7/30/2019 Functional Training Plan A
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 2
Functional Training Plan - A
Fitness Advisory and Disclaimer
The published workouts contained in this training plan are arduous and recommended forindividuals who are able bodied and physically healthy. In any sport or fitness program there is
the inherent risk of injury both foreseeable and unforeseeable, the user acknowledges these risksby attempting the workouts contained in this program and releases ANIMALISTIC FITNESS
and any of its members of liability from injuries sustained while participating in theaforementioned workouts. Perform these workouts at your own risk. ANIMALISTIC
FITNESS assumes no responsibility for any injuries that may occur while performing any
portion of this training package. Consult a physician before undergoing any new physical
fitness regimen.
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 3
Functional Training Plan - A
PROGRAM INTRO
How The ANIMALISTIC FITNESS Program works:
8-week program consisting of 22 cardiovascular training workouts and 25 total body,functional strength and conditioning workouts each programmed using proven strategies and
techniques necessary in developing the entire body
8-week program separated into four 2-week training stages or Functional Training Plans A,B, C, and D.
Follow the 2-week schedule below (also included in each subsequent training plan). Theschedule will tell you what the workout is for the day. For example, Day 1 of Week 1 callsfor the Performance Evaluation, Day 2 of Week 1 calls for a cardio workout, which is
explained in detail on the schedule, etc. for all four Functional Training Plans (8 weeks) of
the program. The only workouts explained in detail on the schedule are the cardio workouts.The total body functional strength and conditioning workouts are explained in detail furtherinto the program each week.
These workouts were programmed to gradually increase in difficulty and volume from weekto week.
The schedule may call for two workouts to be performed in a given day. These workouts areseparated by a + sign on the schedule. It is recommended that you perform the two workouts
at separate times throughout the day (i.e. one in the A.M and the other in the P.M.) butultimately it is up to you.
Perform a warm-up routine before you begin the strength and conditioning workout for theday (the cardio workouts have a warm-up programmed into them).
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 4
Functional Training Plan - A
WARM-UP ROUTINE
The purpose of a good warm-up is to raise your bodys core temperature and to prepare
the muscles in your body and your mind for the workout ahead.
You can accomplish this by running, jumping rope, performing Jumping Jacks, HighKnees, biking, Squat Thrusts, Body Builders, or a combination of the previous etc. for a
brief 5-10 minute time period. The goal of your warm-up is to break a light sweat. Thecardio training workouts in this fitness plan already include a proper warm-up, however,
be sure to perform a proper warm-up prior to your scheduled functional strength andconditioning workout for the day as well.
It is not necessary or recommended to perform static stretches before a workout unlessyou are stretching tight and over active muscles. In this case, hold each stretch for 20-30seconds.
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 5
Functional Training Plan - A
Cardio Training
The preferred method of cardio training for all ANIMALISTIC FITNESS programs is
running. Running not only burns more calories than most other forms of cardio training, but it is
also a method of functional fitness that can be performed anywhere at anytime. Running alsostrengthens the bones of your lower extremities and develops cardiovascular power and
endurance that transfers over to most areas of everyday life.
There are a few negative aspects to running that should be considered.
Running is not necessarily the preferred method of cardio training for beginners. Most beginners
may not be able to begin their cardio training with running due to being overweight or injured.
Running places a lot of stress on your bones, particularly your legs, hips, knees, and the bones ofyour feet because it is a high impact activity. The heavier you are, the more stress that will beplaced on your lower body. Even if you choose not to run, DO NOT neglect the importance of
performing cardiovascular training on a consistent basis. The heart is the most important musclein your body and therefor should be trained accordingly.
Running Intensity Scale
Level 1 Standing
Level 2 Walking at a leisurely effort
Level 3 Walking at a comfortable effort
Level 4 Walking at a brisk paceLevel 5 Running at an easy effort or pace that is sustainable for long durationsLevel 6 Running at a comfortable effort or pace for the prescribed distance or time period
Level 7 Running at a challenging effort or pace for the prescribed distance or time period
Level 8 Running at a hard effort or pace for the prescribed distance or time period
Level 9 Running at an effort or pace that is barely sustainable for the prescribed distance ortime period
Level 10 Running at an all out 100% sprint effort that cannot be maintained for long distancesor time period
Important Note For Cardio TrainingAll of the Cardio Training Workouts in this program are structured in such a way as to allow
for any mode of cardiovascular exercise. We strongly recommend running, but you may
choose to substitute biking, cycling, rowing, using an elliptical machine, a versa climber
machine, etc. in place of running as you see fit. The important thing is that you DO perform
the Cardio Training Workouts in this program for maximum results.
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 6
Functional Training Plan - A
Cardio Intensity Scale
Level 1 N/ALevel 2 N/A
Level 3 N/A
Level 4 Leisurely effort
Level 5 Easy effort that is sustainable for long durationsLevel 6 Comfortable effort for the prescribed time period
Level 7 Challenging effort for the prescribed time period
Level 8 Hard effort for the prescribed time periodLevel 9 Effort that is barely sustainable for the prescribed time period
Level 10 All out 100% sprint effort that cannot be maintained for long time period
7/30/2019 Functional Training Plan A
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 7
Functional Training Plan - A
Day 1 Day 2 Day 3
Performance Evaluation Cardio Workout Total Body Workout 1
Workout description
detailed below
Warm-up / Cool down:
5:00 @ a LEVEL 5 effort
Interval Workout:1:00 @ a LEVEL 8 effort +
4:00 @ a LEVEL 5 effortRepeat for 20:00 (4 repeats)
Workout description
detailed below
Day 4 Day 5
Cardio Workout Total Body Workout 2 SPECIAL NOTES
Warm-up / Cool down:5:00 @ an LEVEL 5 effort
Workout:20:00 for distance, calories,
elevation, etc.*
* Keep track to gauge yourprogress.
Workout descriptiondetailed below
1) Hydrate and eat well (drinkplenty of water and eatnutrient dense foods)
2) Use Foam roller formuscular rejuvenation +
focus on tight and overactivemuscle groups
3) Stretch muscles throughoutbody (hold each stretch for
minimum 30 seconds).4) Stretch tight muscle groups
multiple times throughout theday
5) Get a good nights rest.Sleep 7-9 hours if possible.
WEEKONE
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Functional Training Plan - A
PERFORMANCE EVALUATION
To give you an opportunity to see your progress and the development of your athletic fitness, take
this fitness evaluation and record your scores, then do so again at a later date to compare your
results.
EXERCISES Pre-TrainingScore
Post-Training
Score
Perform as many reps as possible in 1:00 of:
Tricep Push-ups
Rest 1:00
Perform as many reps as possible in 1:00 of:V-ups
Rest 1:00
Perform as many reps as possible in one set of:Pull-ups
Rest 1:00
Perform as many reps as possible in 1:00 of:Squat Jumps
Rest 1:00
Hold as long as possible (up to 3:00)
Front Plank PositionRest 30 seconds
Hold as long as possible (up to 3:00)
Side Plank (right) Position
Rest 30 seconds
Hold as long as possible (up to 3:00)
Side Plank (left) Position
Rest 30 seconds
Hold as long as possible (up to 3:00)
Reverse Plank Position
Rest 2:00
Perform as many reps as possible in 2:00 of:Burpees
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Additional training resources available at:www.ANIMALISTICFITNESS.com Page 9
Functional Training Plan - A
TOTAL BODY WORKOUT 1
Workout
1) SUPERSET x 7
Tricep Push-ups-15V-ups-15
Rest up to 1:00
2) SUPERSET x 7
Pull-ups-7
Squat Jumps-15Rest up to 1:00
NOTE: Perform all of the reps for each exercise before moving onto the next exercise.
Rest up to 1:00 after each superset means that you do not have to rest the full 1-minute,just do not rest any longer than 1 minute.
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 10
Functional Training Plan - A
TOTAL BODY WORKOUT 2
Workout
MULTI SETS
1) Walking Lunges (each leg)-2 x 20(sets x reps)
Rest up to 1:00 between sets2) Decline Shoulder Push-ups-4 x 10
Rest up to 1:00 between sets
3) Inverted Rows (feet elevated)-5 x 8
Rest up to 1:00 between sets
NOTE: Perform all of the reps in each set before moving onto the prescribed rest period.Perform all of the sets for each exercise before moving onto the next exercise.
4) CIRCUIT x 2
Tricep Push-ups-Max reps in 1:00V-ups-Max reps in 1:00
Pull-ups-Max reps in 1:00Squat Jumps-Max reps in 1:00
Rest 1:00
NOTE: Perform as many clean and perfect reps as possible in the prescribed time periodwithout going to muscle failure. Use the entire time allotted to accumulate as many reps
as possible for each exercise. Minimal rest between exercises and 1-minute rest aftereach complete circuit.
5) COMPLEX x 2
Front Plank-1:00Side Plank (right)-1:00
Side Plank (left)-1:00Reverse Plank-1:00
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 11
Functional Training Plan - A
Day 1 Day 2 Day 3
Cardio Workout Total Body Workout 3 Cardio Workout
Warm-up / Cool down:
5:00 @ an LEVEL 5 effort
Interval Workout:
1:00 @ a LEVEL 8 effort +4:00 @ a LEVEL 5 effort
Repeat for 20:00 (4 repeats)
Workout description
detailed belowActive Recovery:
20:00 @ a LEVEL 5 effort
Day 4 Day 5
Total Body Workout 4 Cardio Workout SPECIAL NOTES
Workout description
detailed below
Warm-up / Cool down:
5:00 @ a LEVEL 5 effort
Workout:
20:00 @ a LEVEL 6-7 effort
1) Hydrate and eat well (drink
plenty of water and eatnutrient dense foods)2) Use Foam roller for
muscular rejuvenation +focus on tight and overactive
muscle groups3) Stretch muscles throughout
body (hold each stretch forminimum 30 seconds).
4) Stretch tight muscle groupsmultiple times throughout the
day5) Get a good nights rest.
Sleep 7-9 hours if possible.
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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.
Additional training resources available at:www.ANIMALISTICFITNESS.com Page 12
Functional Training Plan - A
TOTAL BODY WORKOUT 3
Workout
1) CIRCUIT x 4
Decline Shoulder Push-ups-10Bar Dips-15
Pull-ups-6Inverted Rows (feet elevated)-6
Walking Lunges (each leg)-10Goblin Squats-15
2) CIRCUIT x 2
Sit-ups-20Reverse Crunches-20
V-ups-20Atomic Sit-ups-20
Med Ball Mad Russian Twists (each side)-10*Lower Back Hyperextensions (side to side)-10
Hamstring Curls-10Burpees-10, 8, 6, 4, 2 reps**
NOTE: Perform all of the reps for each exercise before moving onto the next exercise.* Use a med ball or weighted object of at least 10lbs.** Rest up to 30 seconds between sets in the ladder.
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Functional Training Plan - A
TOTAL BODY WORKOUT 4
Workout
TIMED SETS
1) Tricep Push-ups-Max reps in 2:00
Rest 2:002) V-ups-Max reps in 2:00
Rest 2:00
3) Pull-ups-Max reps in 2:00
Rest 2:004) Squat Jumps-Max reps in 2:00
NOTE: Perform as many clean and perfect reps as possible in the prescribed time period
without going to muscle failure. Use the entire time allotted to accumulate as many repsas possible for each exercise.
5) SUPERSET x 10
Bar Dips-10Atomic Sit-ups-10
LADDERS
6)1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:
Chin-upsWalking Lunges (each leg)
NOTE: Perform all of the reps for each exercise before moving onto the next exercise.