Coggles Fitness
Marathon, Weightlifting, Powerlifting, Power Sports , Cycling, Swimming, General FitnessThis hybrid training programme is designed to symultaniously work on strength and endurance.
The program includes strength, power, conditioning and endurance workouts. In order to minimise the interference effect we recommend performing aerobic training first and leaving at least 3 hours before doing any of the strength sessions.
This training programme has up to 2 sessions daily and is actually 13 sessions per week, but you're hard work will be rewarded.
This is not a plan for the faint hearted, and you need to have a certain tolerance to fitness, so it is not really suitable for beginners.
Features 13 sessions per week Must use App to view and log training Team Training
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Running prep
Running prep 40s work for each exercise Walking calf raises shoo the chickens Russian walk (high kick) A-Step B-Step Butt Kicks Ankling Pogo Alkenas
B
Run
@ 55:00
C
Static Stretch
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
B
Back Squat
10, 8, 6, 4, 2, 2, 2 @ 50, 60, 70, 75, 80, _ , _ %
C1
Bulgarian Split Squat
C2
Aleknas
D
Box Jump
3 x 5
E
Static Stretch
1 x 5:00
A
Swimming Upper Body Warm up
Conditioning
B
Swimming Tech session
Warm Up 200m - Nice and easy, bring the HR up slowly, Think about pulling yourself through the water! Technical sets Alternate 80m with equipment straight into 80m without (4 lengths (80m) with equipment into 4 Lengths (80m) without) * Pull Buoy * Paddles * Kicking Drills * Fins 200m Free swimming no equipment 200m Cooldown
Prep
A
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
B
Bench Press
10, 8, 6, 4, 2, 2, 2 @ 50, 60, 70, 75, 80, _ , _ %
C1
Close Grip Bench Press
5 x 12
C2
1-Arm DB Row
5 x 8
D1
Pendlay Row
3 x 8
D2
Clapping Push-Up
3 x 5
E
Static Stretch
1 x 5:00
Prep
A
Running prep
Running prep 40s work for each exercise Walking calf raises shoo the chickens Russian walk (high kick) A-Step B-Step Butt Kicks Ankling Pogo Alkenas
B
Run
@ 45:00
C
Static Stretch
A
Watt Bike
@ 10:00
B
Watt Bike
@ 20:00
C
Watt Bike
@ 10:00
D
Static Stretch
Prep
A
Running prep
Running prep 40s work for each exercise Walking calf raises shoo the chickens Russian walk (high kick) A-Step B-Step Butt Kicks Ankling Pogo Alkenas
Conditioning
B
Gym Brick Training
All equipment for 5:00 rounds, try to change as quickly as possible! Rowing Run Skierg Run Bike Run This is 1 round, perform 2 if possible
C
Basic Stretch Routine
1 x 8:00
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
Circuit
B
The barbell snatch warm up sequence is 2 rounds of: 1) Snatch grip RDL 2) Muscle snatch 3) Power snatch from knee 4) Overhead Squat 5) Bottom snatch press. First set will be barefoot, second set with weightlifting shoes on. The barbell clean & jerk warm up sequence is 2 rounds of: 1) Clan grip RDL 2) Power clean from knees 3) Front Squat with Pause 4) Dips 5) Push Jerks 5 reps for each movement. First set will be barefoot, second set with weightlifting shoes on.
Conditioning
C
Snatch complex
Complex Snatch Hang snatch snatch balance Overhead squat Build the weight up slowly using the following sequence. perform 2 sets at each weight before progressing
D
Snatch
5, 4, 3, 2, 2
Conditioning
E
Clean complex
Complex Clean Hang clean Front squat Jerk Build the weight up slowly using the following sequence. perform 2 sets at each weight before progressing
F
USAW Clean and Jerk
5, 4, 3, 2, 2
G
Static Stretch
A
Bike/ Rowing/ Skierg
1 x 45:00
B
Static Stretch
Prep
A
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
B
Deadlift
10, 8, 6, 4, 2, 2, 2 @ 50, 60, 70, 75, 80, _ , _ %
C
Romanian Deadlift
5 x 8
D
Pull-Up
3 x 8
E1
Russian KB Swing
3 x 15
E2
Broad Jump
3 x 5
F
Static Stretch
1 x 5:00
Prep
A
Running prep
Running prep 40s work for each exercise Walking calf raises shoo the chickens Russian walk (high kick) A-Step B-Step Butt Kicks Ankling Pogo Alkenas
B
Run
1 x 10000
C
Static Stretch
A
Swimming Upper Body Warm up
B
Swimming
@ 45:00
C
Basic Stretch Routine
1 x 0:00
A
Road Cycling
@ 60:00
B
Basic Stretch Routine
