Keenan Training
General Fitness, Strength & Conditioning, Functional FitnessWeeks 1-4 will consist of developing the tissue tolerance and robustness to handle the higher intensities seen in the weeks following. In this first block you will see a slightly greater volume and each session will end with accessory robustness exercises and conditioning. All sessions in this block should RIR 3-5 at the most.
Weeks 5-8, This block will be about expressing high amounts of force through our use of main compound movements and pushing our conditioning as well. Weeks 1-4 build the base now its time to push the ceiling. This block is less accessory/fluff and is mainly focused on intensity. All sessions in this block should RIR 1-3 at the most.
5 sessions per week
Must use App app to view and log training
Program Training
A
Steady State 1
1 x 10:00
Prep
B
Warm Up A
10 Reps total or 5 Reps per side: Should be performed at a quick pace Big Arm Circles Forward/Backward Arm Swings Palms Up/Palms Down Cross Body Arm Swings Squats Cook Squats Narrow RDL's Wide RDL's Lateral Squat Worlds Greatest Yoga Push Up Snap Push Up Shoulder Taps Table Top Reaches Cat Cow Double Leg Glute Bridge Single Leg Glute Bridge Glute Bridge Hamstring Walkouts
C
Front Squat
4 x 6
D
Zercher Goodmorning
4 x 6
E1
Bent Over Row
4 x 8
E2
Low Incline DB NG Bench Press
4 x 8
E3
Forearm Plank
4 x 00:30
F
Extensive Tempo Intervals
1 x 10 @ 15
A
Steady State 1
1 x 30:00
A
Steady State 1
1 x 10:00
Prep
B
Barbell Warm Up A
All with an empty bar, do not put the bar down until all 5 exercise are complete. 3 Sets through x 5 Reps each, rest 60-90 seconds between sets (can do some other specific mobility in between sets for areas you feel are tight on a given day) RDL High Pull Front Squat Overhead Press Bent Over
C
Bench Press
4 x 6
D
NG Chin Ups
4 x 6
E1
DB Rear Foot Elevated Split Squat
4 x 8
E2
Seated Hamstring Curls
4 x 8
E3
Landmine Bar Twist
4 x 8
A
Steady State 1
1 x 30:00
A
Steady State 1
1 x 10:00
Prep
B
Warm Up A
10 Reps total or 5 Reps per side: Big Arm Circles Forward/Backward Arm Swings Palms Up/Palms Down Cross Body Arm Swings Squats Cook Squats Narrow RDL's Wide RDL's Lateral Squat Worlds Greatest Yoga Push Up Snap Push Up Shoulder Taps Table Top Reaches Cat Cow Double Leg Glute Bridge Single Leg Glute Bridge Glute Bridge Hamstring Walkouts
C
BB RDL
4 x 6
D
Front Rack BB Split Squat
4 x 6
E1
Chest-Supported DB Row
4 x 8
E2
Overhead Press
4 x 8
E3
DB Farmer Hold
4 x 00:30
F
Extensive Tempo Intervals
1 x 10 @ 15
