Nova Training
1 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
3 min Cardio progressif Then, 2x Heel click hip mobility - 5/5 single leg glute bridge - 10/10 Standing leg swing - 10/10 Deep goblet Squat - 10
B
Front Squat
4 x 5
C
Front Squat
2 x 3
D
Trap Bar Deadlift
3 x 8
E
Split squat Iso hold
3 x 0:20
F
pogo jumps
3 x 20
G
Deadbug W/ Band
3 x 10
H
Hip Flexor fall back
3 x 8
Flush run @ 15'
I
15' Easy run. Rien de majeur, on ajoute de la tension mécanique.
Warm up
A
3 min cardio progressif ROW 2x PVC Shoulder Dislocate x 10 Wall slide + Lift off x 10 Banded oull apparts x 10
B
Weighted Strict Pullup
4 x 4
C
Seated Row Wide M grip
3 x 8
D
Supinated lat pulldown
3 x 8
E
scapular pull ups
3 x 8
F
Band YTW
2 x 30
G1
Hammer Curl
3 x 10
G2
EZ Bar Curl
3 x 10
15 - 20' Flush Bike
H
15 - 20' Flush Bike
15' @ Easy run
A
15' @ Easy run
Vo2 MAX Workout ERG
B
OPTION A 6 set on row 1min @ HARD EFFORT (RPE 8) 1min @ off OPTION B 8 set on ski 45 sec @ Hard effort (RPE*) 45 sec @ Off OPTION C (Mon pref) 10 Set on assault bike 30 sec @ High (RPE 7-8) 30 sec @ off
Easy cool down
C
5 - 10 min Bike
D
Half Kneeling cable chop (High to low)
3 x 8
E
Copenhagen Plank
3 x 0:30
Warm up
A
3min Cardio Progressif 2x Heel click hip mobility - 5/5 single leg glute bridge - 10/10 Standing leg swing - 10/10 Deep goblet Squat - 10
B
RDL
3 x 8
C
DB Reverse Lunge
3 x 8
D
Standing Calf raise machine
3 x 10
E
A skip - Nova
3 x 20
F
Straight Leg Bounds
3 x 20
Accélération technique on Assault runner
G
3 x 30 - 40m Reste à 70 - 75% pas un sprint juste posture + engagement du pied prépare les semaines 2–4 plus explosives
ISO HOLD
H
2 - 3 rounds Latteral Wall push x 20 sec Hamstring ISO x 0:20 / 0:20 Tibialis raise x 20
Warm up
A
3 min cardio progressif ROW 2x PVC Shoulder Dislocate x 10 Wall slide + Lift off x 10 Banded oull apparts x 10
B
Neutral Pull ups
3 x 5
C
Chest supported single arm row
3 x 10
D
Lat pulldown
2 x 15
E
Cable Facepull
2 x 15
F
Hanging scapular hold
2 x 0:20
G1
Alternating DB Hammer Curl
3 x 10
G2
Incline DB Curl
3 x 10
CORE
H
3x Banded row Push up position x 10/10 1/2 Turkish get up x 10/10
Warm up
A
2 min row 2 min Ski 2 min bike
Emom 21
B
1 - 8 à 12 cal row 2 - 8 à 12 cal run 3 - 8 à 12 cal ski *Choisi toi un nombre de cal qui fait du sens et que tu reste en contrôle. Avoir aumoins 15-20 sec de pause
Stride @ 4 x 20''
C
Run Stride @ 70% 4 x 20'' @ High stride 40'' walk
Cool down Optionnel
D
10-20' Bike
