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Programa de fuerza para bouldering y ciclismo

Stratum Fitness Mexico

General Fitness
Coach
Jose Chacon

Objetivo: Aumento de fuerza en tren superior y fortalecer y conservar masa muscular en tren inferior.

Features
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Programming 3 days per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Barbell // Plates // Pull-Up Bar // Bands
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Sample Week
Week 1 of 8-week program
Sunday
W1D1/3: Back Rack Reverse Lunges

WARM-UP

A

1 Round: 10 One Leg Glute Bridges (5/side) 10 Reverse Lunges with Knee Lift (5/side) 10 Side Plank Rotations (5/side) Then, 8 Back Rack Reverse Lunges [20-30% effort] 8 Back Rack Reverse Lunges [40-50% effort] *Las repeticiones del Back Rack Reverse Lunge son alternando piernas y 4 por lado.

B

Back Rack Reverse Lunges

4 x 8

COOLDOWN

C

Pidgeon: 90 secs e/side

Tuesday
W1D2/3: Pull-Ups

WARM-UP

A

1 Round: "Rotator Cuff Circuit" 10 reps each: 1. Touchdowns 2. Option Pitch 3. Travoltas 4. Empty Cans 5. Standing Row Palms Facing 6. Standing Row Palms Down 7. Standing Row Palms Out 8. Around the World *Usa dos discos o mancuernas de aprox 1kg c/u o menos para todos los movimientos.

B

Strict Bodyweight Pull-Up

3 x MAX

COOLDOWN

C

Spider: 90 secs

Thursday
W1D3/3: Romanian Deadlifts

WARM-UP

A

1 Round: 20 Toy Soldiers (10/side) 15 Stability Ball Hamstring Curls 10 Jefferson Curls [6-8kg dumbbell or kettlebell] Then, 8 Romanian Deadlifts [20-30% effort] 8 Romanian Deadlifts [40-50% effort] *Para los Romanian Deadlifts, no necesariamente tienes que tocar el piso en cada rep, baja hasta donde sientas el estiramiento en la parte de atrás de tus piernas (femorales) SIN que tu espalda se encorve. *La gran diferencia entre un Deadlift normal y un Romanian Deadlift es que en el Romanian Deadlift las rodillas están CASI totalmente bloquedas y la cadera nunca baja. En un Deadlift normal las rodillas se flexionan más para poder bajar un poco la cadera.

B

Romanian Deadlift

4 x 8

COOLDOWN

C

Panda: 90 secs

Coach
coach-avatar Jose Chacon

Head Coach de Stratum Fitness desde el 2015.

Programa de fuerza para bouldering y ciclismo