Accademia Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
A
ASC | Mobility 01
1 x 5:00
B
ASC | Activation 01
For Completion
C1
Death Bug
2 x 8
C2
Paloff Press
2 x 8
D
DB Snatch
4 x 3
E
Back Squat
4 x 5 @ 72.5 %
F
Bench Press
4 x 5 @ 72.5 %
G1
Pull-Up
3 x 8 @ 6
G2
Single Leg RDL
3 x 8 @ 6
H1
Copenhagen Plank
2 x 0:20
H2
Suitcase Carry
2 x 20
H3
Cable external rotation
2 x 12
A
ASC | Mobility 02
1 x 5:00
B
ASC ! Actiovation 02
C1
Bird Dog
2 x 8
C2
Band Resisted Chops
2 x 8
D
DB Jump Squat
3 x 3
E
Hex Bar Deadlift
4 x 5 @ 72.5 %
F
BENCH ROW
4 x 5 @ 72.5 %
G1
Incline DB Bench Press
3 x 8
G2
DB Bulgarian Split Squat
3 x 8
H1
GHD Hip Extension
2 x 10
H2
Russian Sit Up
2 x 10
H3
Cable Facepull
2 x 12
A
ASC | Mobility 03
1 x 5:00
B
ASC | Activation 03
C1
Side Plank
2 x 0:20
C2
Half Kneeling Chop Stick
2 x 8
D
Hang Power Clean
4 x 3
E1
Front Squat
3 x 8
E2
Band Single Arm Row
3 x 8
F1
fitball leg curl
3 x 8
F2
Half-Kneeling DB Shoulder Press
3 x 8
G1
Towel Hang
3 x 0:15
G2
Landmine Anti-Rotation
3 x 16
G3
4-Way Neck
3 x 0:10
A
ASC | Mobility 04
1 x 5:00
B
Andature Atletiche
1 x 8:00
C
Broad Jump
3 x 3
D
Cardio
3 x 5:00
ODETTE GIUFFRIDA
2 Olimpyc medalist - World Champion
Verified Athlete"“This type of training makes me feel more solid in the early phases of the match. It’s not just strength, it’s body control and timing in the right moment. I’m able to express what I have even under pressure.”"
ASYA TAVANO
4 European Medalist - Olimpyc Athletes
Verified Athlete"“The biggest difference is in contact situations. In grip fighting and close-range exchanges I can maintain strength and position without losing quality. It’s work that really transfers to the tatami.”"