Mindful S8C

Coach
Callum Keen

The Mindful Athlete Program. Winter 2023. 

Blending Calisthenics, Classic S&C and your preferred mode of endurance making you the complete adaptable athlete.

Winter Build! 

This means we've got:

- Higher reps

- Tempo's such as slow eccentrics

- Large ROM

- Isolation exercises

- Base/extensive endurance

- Carbs and protein

Week 1: Testing

Week 2-4: Tempo time

Week 5-7: 5's are friends

Week 8&9: What goes up must come down (pyramid)

Week 10: Testing

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 10-week program
Sunday
TMA Testing Session Lower

A1

Skipping (Jump rope)

2 x 3:00

A2

Spiderman walk with reach

2 x 4

B1

Testing RSI

B2

Vertical Jump test

B3

Broad Jump

C

Power Clean

3 x 1

D1

Front Squat

3 x 3

D2

Romanian Deadlift

3 x 3

E1

Step Calf Raise

2 x 10

E2

Single leg extension

2 x 10

E3

Single leg hamstring curl

2 x 10

F

Assault Bike

8 x 10

Tuesday
TMA Testing Session Upper

A1

SkiErg

2 x 3:00

A2

Bear Crawl

2 x 10

B1

Monkey press

2 x 1

B2

Handstand Hold

3 x MAX

B3

L-sit tutorial

2 x MAX

C

Ring Muscle Up

2 x MAX

D1

Weighted Chin Ups

2 x 3

D2

Strict Press

2 x 3

E1

Pendlay Row

2 x 5

E2

DB Bench Press

2 x 5

E3

Overhead tricep extension

2 x 10

F

Rowing

1 x 500

Thursday
TMA Testing Session Full

A1

Steady Running

1 x 5:00

A2

Power Skip

2 x 10

B1

Standing triple jump

B2

40 Yard Sprint

C

Hang Snatch

3 x 1

D

Barbell Bulgarian Split Squat

3 x 5

E

DB Farmer's march

1 x 2:00

F1

Weighted aleknas

1 x 10

F2

Back Extension

1 x 10

G

Running

1 x 1

Coach
coach-avatar Callum Keen

TMA - Winter Build