Daniel Gruebel - Functional Fitness Training
Strength & Conditioning, Functional Training, Functional FitnessMy Full 60 DAY STRENGTH program is designed to build your functional strength and aerobic capacity and to get you brutally strong and in the best shape possible- with zero aches and pains, just results.
We focus on Sub max efforts and dynamic effort of our main lifts (eg. squat, bench, deadlift) and build with the respective accessorie work around it to become overall strong and agile.
It is a 8 week program, split in 2 blocks.
Day 1: Lower Strength + HIIT work
Day 2: Conditioning (aerobic or Mixed modalities)
Day 3: Sub Max Effort Upper Body
Day 4: Conditioning (aerobic or Mixed modalities)
Day 5: Dynamic Effort Lower Body
Day 6: Dynamic Effort Upper Body + Intervall Work
Day 7: OFF
Its a 6-day per week program.
Can you do something on Day 7?
Yes, go for a 60-minute walk, light hike and spend time meal prepping for the upcoming week!
AND Spend time with your loved ones!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Trap Bar Deadlift against bands
4 x 10
B
Glute Ham Raise
3 x 8
C
alternating Zercher reverse lunges
3 x 10
D
Air bike sprints
5 x 1 @ 10
E
Stir the Pot
3 x 10
Recovery
F
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Aerobic Conditioning warm up
Conditioning Warm-up: 1. Foam Roll Adductors: 60s of 1-2" motion on each side 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. Light KB Squat Jumps: 3 x 3. Rest 60s
Conditioning
B
Aerobic conditioning - C1 -W1
For time: 6 Rounds: 30 m Farmer Carry 10 x KB Cleans (20 -24 kg) 30m Sledpush 10 x Rotational Ball Slam (20-30 lbs) Rest 3:00min between rounds
C
Double banded Hamstring curls
4 x 25
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
A
Incline Bench Press
4 x 10
B1
Chest-Supported DB Row
3 x 10
B2
Tall kneeling alt. KB press
3 x 10
C1
Bamboo Barr Bench press
3 x 25
C2
Alternating DB Hammer Curl
3 x 10
D
Sled Rope Facepulls
1 x 400
Recovery
E
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Aerobic Conditioning warm up
Conditioning Warm-up: 1. Foam Roll Adductors: 60s of 1-2" motion on each side 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. Light KB Squat Jumps: 3 x 3. Rest 60s
B
Turkish Get Up
4 x 1
Conditioning
C
EMOM - W1
7 rounds every minute Minute 1 - double under (min 30 sec) Minute 2 - Skierg (easy) Minute 3 - Bear crawl Minute 4 - Row (easy) (or Ski, Echo bike) Minute 5 - Hollow rocks work the full minute without rest for 7 rounds.
Recovery
D
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
BOX SQUAT WARM-UP
5 min Treadmill 25% incline , 2.2.2.5 mph or 5 min stair master 1. Foam Roll Adductors x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. 3 rounds 10 x leg raises 10 x air squats 10 x glute bridges 4. Box Jump Variation (your choice): 3 x 3. Rest 45-60s. *Jump for maximal height to a moderate height box.
B
Seated Box Jump
8 x 3
C
Box Squat with bands
8 x 3
D
Landmine Split Stance RDL
4 x 8
E
Landmine lateral squat
3 x 20
F
Russian KB Swing
10 x 8
Recovery
G
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
Prep
A
Upper body Warm up
5 min Treadmill 25% incline , 2.2.2.5 mph or 5 min stair master 1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed.
B
SPEED BENCH PRESS AGAINST BANDS
8 x 3
Conditioning
C
Upper circuit
For Time 5 Rounds of 5x rope pulls 5x landmine rotation to press (light load - for speed) 10 alt. DB Snatches (22.5 kg) 15 Yoga pushups 50 Double Under Rest 3 min between rounds *optional , you can wear a weight vest for the entire circuit i
D
Overhead Banded Triceps extension
Recovery
E
Parasympathetic Breathing Cooldown
10-15 breaths with 5s nasal inhale + 1s at top + 5s exhale stretch as needed
