Energy System Development - Warm up

Option 1 - Running - 5min Easy Run or 2-3min Skipping & 2-3min Easy Run - 3 Rounds of: a) 10m Straight Leg Skip b) 10m A Skip c) 10m B Skip d) 10m Karaoke Left Side e) 10m Karaoke Right Side - Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors Option 2 - Machine - 4min @ Easy Pace - 2 min of: a) 30sec @ 70% b) 30sec @ 80% c) 30sec @ 90% d) 30sec @ 100% - Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors

Group Based HIIT Variations #1

Session primary objective: Pain free movement and sustainable paces. If pain becomes present, utilise an off-feet cardiovascular alternative or a mixture of machines and running. ENERGY SYSTEM DEVELOPMENT GROUP 2 - Oxygen Delivery Deficient Complete 5 rounds of: - Work - 3min Work @ 80% - Rest - 2min Passive Rest (25min Tota - Volume increases next week) As your score, record the average pace/power from across all reps. In the comment, record: - Which groups work you completed (Rounds completed / work and rest duration / and intensity). - The paces/wattages of each rep, - Session RPE - Session Average Heart Rate - Session Max Heart Rate - Time spent in Z3 - Time spent in Z4 - Time spent in Z5 - Any points worthy of an AAR.

Assault Bike

1 x 15:00

Basic Cool Down Guide

The basic premise of the cool down is to down regulate your body from what could be assumed was a period of activity that was dominated by the activation of the sympathetic nervous system. By following these steps you will enable you to return to a state where the appropriate resources can be applied by the body to kick start the recovery process. To do this appropriately will be very dependent on a number of individual factors that are both physiological and psychological in nature. Following the next three stages, can act as a guide for you but do not be afraid of trying new things or continuing to do what you feel works best for you. Stage 1 - Spend some time reducing the heart rate gradually towards zone 2 or 1, this can be achieved simple by continuing low intensity exercise, walking around or even packing away your equipment. Stage 2 - Controlled breathing, spending 3-5minutes focusing on long and controlled breathing. Starting initially with what is comfortable for you, as time progresses attempt to slow it to a point where you are completing close to 5 breaths (inhale and exhale) per minute. Stage 3 - Performing stretches is the most common choice but is by no means always necessary. Throughout the controlled breaths perform a scan of your body and identify any areas you feel maybe overly "tight" and address them with any mechanism you wish, this could be through any form or compression / vibration therapy / foam rolling / self myofascia release / or stretching.

Warm Up - Speed / Squat / Push / Pull / Anaerobic

1) Isometric Wall Sit – 1 set x 30–60s each side / progress to single leg 1 x 15-30sec per side if possible. https://youtu.be/cWTZ8Am1Ee0?si=ZtMCN7L0P15Vi1dO 2) Figure 4 contours – 1 set x 5 reps on each side https://youtu.be/uOkxkXXLT4w?si=x_KBzm3u5AxknYqK 3) Calf Stretching – 1 set x 30 sec each side https://youtu.be/EvtYdcdZmBU?si=PYicX3fVtlzlsAJ_ 4) Fire Hydrants – 1 set x 5-10 reps per side https://youtu.be/YTss1S5NF4w?si=ntBpd6JIpOCjlso7 5) High plank with leg lift and knee drive – 1 set x 10 reps per side https://youtu.be/AFmrk61PM4I?si=0VlQu_hsus42Aip7 6) Cossack squat to T spine rotation - 1 set of 10 reps https://youtu.be/eU8_Lxdvfc0?si=PHRP_55RUDpTfX6o 7) Ankle Pogos - 10 x split stance left foot forward - 10 x split stance right foot forward - 10 x feet together static - 10 x feet together side to side 8) Pistol Squats – 1 set x 5-10 reps per side Level 1: Step Up Level 2: Elevated off box or step Level 3: Unassisted pistol Level 4: Adding load

Speed / Ballistic Power Movement Alternatives #1

Lower Body Knee Dominant Special Exercise (Options)

Upper Body Vertical Press Special Exercise (Options)

Upper Body Vertical Pull Special Exercise

Dead Hang

4 x 0:30

Russian Twist

4 x 30

Band Assisted Straight Leg raise

1 x 2:00

Reclined kneeling quad stretch

1 x 2:00

Group Based High Threshold Variations #1

Session primary objective: Pain free movement and sustainable paces. If pain becomes present, utilise an off-feet cardiovascular alternative or a mixture of machines and running. ENERGY SYSTEM DEVELOPMENT GROUP 2 - Oxygen Delivery Deficient 1) Warm Up 2) 10 Rounds of: - 4min Run @ 70% - 1min Rest *To aid in pacing, using a treadmill maybe preferable here. 3) Cool down As your score, record the average pace/power from across all reps. In the comment, record: - Which groups work you completed (Rounds completed / work and rest duration / and intensity). - The paces/wattages of each rep, - Session RPE - Session Average Heart Rate - Session Max Heart Rate - Time spent in Z3 - Time spent in Z4 - Time spent in Z5 - Any points worthy of an AAR.

Warm Up - UB Strength / Accessories / & Circuit

1) Band pull apart – 1 set x 12–20 reps https://youtu.be/stwYTTPXubo?si=v_Fn36wrrLNgh6P- 2) Side plank with reach through and under – 1 set x 10 reps per side https://youtu.be/-ruAdV34H54?si=ojafXv5i7lMIO4-z 3) Cat-Cow - 1 set of 10 reps https://youtu.be/LIVJZZyZ2qM?si=xIpKkDe4fo_H0Blo 4) Wall T Spine Openers - 1 set of 5-10 reps per side https://www.youtube.com/watch?v=eU8_Lxdvfc0 5) Support straight arm hold – 1 set x 20–40s https://youtu.be/RfuXS3AbASo?si=LMRlIXtT563lchAg *Incorporate leg raises & ab compressions when possible 6) Front foot elevated knee over toe lunge – 1 set x 5-10 reps per side https://youtu.be/8TK9UMDMcR8?si=R19sufiuOjdMBA7v 7) Handstand Hold – 1 set x 20–40s https://youtu.be/lGIFTWsBXdw?si=2316XLwKhwnlNiqa 8) Clapping / plyometric Push Ups - 1 set of 5-10reps https://youtu.be/Y-uF4F3mQIs?si=OpLhImIzoLwuqDRU

Upper Body Horizontal Push Special Exercise (Options)

Single Leg Knee Dominant Special Exercise (options)

Upper Body Horizontal Pull Special Exercise (Options)

Muscular Endurance Group Options #1

4) MUSCULAR ENDURANCE DEVELOPMENT - GROUP 4 - Balanced Work Capacity Profile 16min EMOM of (4 rounds): 1st - 10-30 x Double Kettlebell Russian Swing @ 2 x 20 / 16 / or 12kg 2nd - 10-30 x GHD Sit Ups 3rd - 10-30 x Double Kettlebell Push Press @ 2 x 20 / 16 / or 12kg 4th - 10-30 x Burpees (or machine calories) Once complete, record the total amount of reps you completed as your score. In the circuit comment, record: - The workout / exercise variations used / loads used / calories completed per round. - RPE of your effort - Any points worthy of an AAR in order to improve your performance next time.

Couch Stretch (Hip Flexors)

1 x 2:00

Incline Bench Piriformis Stretch

1 x 2:00

Banded Lat Stretch

1 x 2:00

Energy System Development - Warm up

Option 1 - Running - 5min Easy Run or 2-3min Skipping & 2-3min Easy Run - 3 Rounds of: a) 10m Straight Leg Skip b) 10m A Skip c) 10m B Skip d) 10m Karaoke Left Side e) 10m Karaoke Right Side - Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors Option 2 - Machine - 4min @ Easy Pace - 2 min of: a) 30sec @ 70% b) 30sec @ 80% c) 30sec @ 90% d) 30sec @ 100% - Stretch and prep, focusing on: a) Calves b) Hamstrings c) Quads d) Hip Flexors

Short HIIT - Intensive - Passive Rest (30/60)

If necessary, split the strength and conditioning portions of the workout into two separate sessions. But this is 100% required. Complete 3 x 6 reps of: - 30sec Work @ >100% MAS (Choose between - Run / Bike / Row / or Ski) - 60sec Passive rest (5min rest between rounds) As your score, record the AVERAGE pace from each rep (some math's involved here, but it'll give you a metric to chase next time) In the comment, record all information pertinent to the workout. - The paces/wattages of each rep, - Ave HR - Max HR - RPE - Perceived areas of limitation (As much additional information as possible, to enable you to improve your effort or track improvements next time).

Basic Cool Down Guide

The basic premise of the cool down is to down regulate your body from what could be assumed was a period of activity that was dominated by the activation of the sympathetic nervous system. By following these steps you will enable you to return to a state where the appropriate resources can be applied by the body to kick start the recovery process. To do this appropriately will be very dependent on a number of individual factors that are both physiological and psychological in nature. Following the next three stages, can act as a guide for you but do not be afraid of trying new things or continuing to do what you feel works best for you. Stage 1 - Spend some time reducing the heart rate gradually towards zone 2 or 1, this can be achieved simple by continuing low intensity exercise, walking around or even packing away your equipment. Stage 2 - Controlled breathing, spending 3-5minutes focusing on long and controlled breathing. Starting initially with what is comfortable for you, as time progresses attempt to slow it to a point where you are completing close to 5 breaths (inhale and exhale) per minute. Stage 3 - Performing stretches is the most common choice but is by no means always necessary. Throughout the controlled breaths perform a scan of your body and identify any areas you feel maybe overly "tight" and address them with any mechanism you wish, this could be through any form or compression / vibration therapy / foam rolling / self myofascia release / or stretching.

Basic RAMP Warm Up Guide

Follow the below sequence. Choose your own exercises to meet the intent of preparing you physically and mentally for the exercise to come. Raise - Spend 3-5min carrying out basic exercises looking to raise your core temperature, increase blood flow to peripheral muscles, and increase synovial fluid production within the joints. Activation - Spend 3-5min performing low level isolation or isometric exercises which can aide in the activation and excitement of muscles directly involved in stabilising joints in the activities that follow, or that have presented you with issues in the past. Mobilisation - Spend 3-5min performing exercises that dynamically place all muscles and joints through their full range of motion. Potentiation - Spend 3-5min performing exercises that directly replicate the actions or exercises in the main body of the session, gradually increase the intensity or volume to a level that is proportionate to that of which you are about to conduct.

Group Based Low Intensity Aerobic Development #1

Session primary objective: Pain free movement and sustainable paces. If pain becomes present, utilise an off-feet cardiovascular alternative or a mixture of machines and running. ENERGY SYSTEM DEVELOPMENT GROUP 2 - Oxygen Delivery Deficient 1) Warm Up 2) 30 - 90min Run or Machine or Combination of them both @ 50-60% 3) Cool down As your score, record the average pace/power from across all reps. In the comment, record: - Which groups work you completed (work and rest duration / and intensity). - The paces/wattages of each rep, - Session RPE - Session Average Heart Rate - Session Max Heart Rate - Time spent in Z3 - Time spent in Z4 - Time spent in Z5 - Any points worthy of an AAR.

Basic Cool Down Guide

The basic premise of the cool down is to down regulate your body from what could be assumed was a period of activity that was dominated by the activation of the sympathetic nervous system. By following these steps you will enable you to return to a state where the appropriate resources can be applied by the body to kick start the recovery process. To do this appropriately will be very dependent on a number of individual factors that are both physiological and psychological in nature. Following the next three stages, can act as a guide for you but do not be afraid of trying new things or continuing to do what you feel works best for you. Stage 1 - Spend some time reducing the heart rate gradually towards zone 2 or 1, this can be achieved simple by continuing low intensity exercise, walking around or even packing away your equipment. Stage 2 - Controlled breathing, spending 3-5minutes focusing on long and controlled breathing. Starting initially with what is comfortable for you, as time progresses attempt to slow it to a point where you are completing close to 5 breaths (inhale and exhale) per minute. Stage 3 - Performing stretches is the most common choice but is by no means always necessary. Throughout the controlled breaths perform a scan of your body and identify any areas you feel maybe overly "tight" and address them with any mechanism you wish, this could be through any form or compression / vibration therapy / foam rolling / self myofascia release / or stretching.