Team Reach Training

Multi-sport, Functional Training, Bodybuilding, Weightlifting
Coach
Taylor Haney

The Formidable Athlete Series is for experienced athletes who want a 4-week block of training to push them to the next level. 

The program is built with 3 full-body training sessions and 2 cardio intensive days that also include light weight and bodyweight training.

The 3 full-body weight training sessions focus on: power, strength, hypertrophy, functionality, and conditioning.  The 2 cardio intensive days focus on running or the air bike and include push/pull accessory movements.

This program is not for the faint of heart!

Series 1 Specs:

Skill Level - Intermediate to advanced. Beginner to intermediate Olympic Lifting required.  

Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, AirBike, Treadmill, slam ball, sandbag, sled, plyo-box, resistance bands, climbing rope.

Focus - Functional Training, Bodybuilding, Multi-Sport, Weightlifting

Training Days per Week - 5
Program Length - 4 Weeks

Excerpt from Day 1 Full Body Session 1:

Hang Power Clean 5x5

(tri-set)

Alternating DB Supinated Curl 3x10

Single Arm Heavy Farmer’s Carry 25yd

Excerpt from Day 4 High Intensity Bike and Strength:

5 Rounds:
20 Cal Bike

20 *exercise*

20 *exercise*

20 *exercise*

20 *exercise*

20 *exercise*

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
The Formidable Athlete Series 1: Full Body Session 1

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Hang Power Clean

5 x 5

C

Shoulder Press

3 x 5

D1

Incline DB Bench Press

3 x 10

D2

Alternating DB Supinated Curl

3 x 10

D3

DB Reverse Lunge (Front Foot Elevated)

3 x 10

E1

Band Suspended KB Bench Press

3 x 10

E2

Goblet Squat KB

3 x 10

E3

Skull Crushers

3 x 10

F

Turkish Get Up

3 x 5

Conditioning and Core

G

4 Rounds: Single Arm Farmers Carry x25yds as heavy as possible with good form 20 Ab Mat OH Sit-Up @10-20lbs *Switch arms on the carry each round. Rest 60 seconds between rounds.

Recovery

H

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Monday
The Formidable Athlete Series 1: High Intensity Running and Strength 

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Treadmill Work

1 x 5:00

High Intensity Conditioning

C

LEVEL ONE 5 Rounds For Time: 400m (1K) Run 10 Russian KB Swings @heavy weight 10 Pull-Ups 10 Push-Ups 10 Hanging Knee Raises 10 Double KB Bent Rows @moderate weight. *Use a Xebex Runner or treadmill. Do not go too light on the weights; this should be difficult. Record time. LEVEL TWO 5 Rounds For Time: 800m (1K) Run 15 Russian KB Swings @heavy weight 15 Pull-Ups 15 Push-Ups 15 Hanging Knee Raises 15 Double KB Bent Rows @moderate weight. *Use a Xebex Runner or treadmill. Do not go too light on the weights; this should be difficult. Record time. LEVEL THREE 5 Rounds For Time: 1000m (1K) Run 20 Russian KB Swings @heavy weight 20 Pull-Ups 20 Push-Ups 20 Hanging Knee Raises 20 Double KB Bent Rows @moderate weight. *Use a Xebex Runner or treadmill. Do not go too light on the weights; this should be difficult. Record time.

Recovery

D

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Tuesday
The Formidable Athlete Series 1: Full Body Session 2

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Hang Power Snatch

5 x 5

C

Back Squat

3 x 5

D1

Double KB Romanian Deadlift

3 x 10

D2

Barbell Bicep Curl

3 x 10

D3

Double KB Tempo Front Squat

3 x 10

E1

Seated Banded Leg Curls

3 x 10

E2

Barbell Z Press

3 x 10

E3

Double KB Row

3 x 10

F

Over Shoulder Carry and Lunge Lift

3 x 5

Conditioning and Core

G

5 Rounds for Completion: Hercules Hoist x5 @heavy weight Slam Balls x5 (powerful slam) @10-15lbs

Recovery

H

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Wednesday
The Formidable Athlete Series 1: High Intensity Bike and Strength 

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Air Bike

1 x 5:00

High Intensity Conditioning

C

LEVEL ONE 5 Rounds For Time: 12 Calories Air Bike 10 DB Snatches 5/per arm @moderate weight 10 Chin-Ups 10 Strict Press @barbell only or light weight 10 Pendlay Row @barbell only or light weight 10 Lying Leg Raise on Bench Do not go too light on the weights; this should be difficult. Record time. LEVEL TWO 5 Rounds For Time: 15 Calories Air Bike 16 DB Snatches 8/per arm @moderate weight 15 Chin-Ups 15 Strict Press @barbell only or light weight 15 Pendlay Row @barbell only or light weight 15 Lying Leg Raise on Bench Do not go too light on the weights; this should be difficult. Record time. LEVEL THREE 5 Rounds For Time: 20 Calories Air Bike 20 DB Snatches 10/per arm @moderate weight 20 Chin-Ups 20 Strict Press @barbell only or light weight 20 Pendlay Row @barbell only or light weight 20 Lying Leg Raise on Bench Do not go too light on the weights; this should be difficult. Record time.

Recovery

D

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Thursday
The Formidable Athlete Series 1: Full Body Session 3

Prep

A

Reach Warmup

Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways

B

Box Jump

3 x 3

C

Deadlift

5 x 5

D1

Lat Pulldown

3 x 10

D2

Ball Grip Angled Tricep Pushdown

3 x 10

D3

Cable Reverse Lunge and Twist

3 x 10

E1

Seated Row

3 x 10

E2

Alternating DB Hammer Curl

3 x 10

E3

Calf Raise

3 x 10

F

Sandbag Turkish Get Up

3 x 5

Conditioning and Core

G

4 Rounds for Completion : Sled Push x25yds at heavy weight FLR x60 seconds.

Recovery

H

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Coach
coach-avatar Taylor Haney

USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach

The Formidable Athlete Series 1