Road from scaled to rx - Block 1

Progressive Training Concepts

Functional Fitness, Strength & Conditioning, Functional Training
Coach
Tim Leibiger CCFT Level 3

Want to be able to do all the workouts as rx?

Progressive Training Concepts takes a balanced approach to programming that combines the best principles of:

  • Weightlifting
  • Strength Training
  • Skill Progressions
  • Movement Capacity Training
  • Metcons
  • 75- to 90-Minute Sessions

Your Program for:

  • 5 Days
  • 18 Weeks

Understand the purpose of various partial exercises and use our active rest day to recover like a pro.

You're just a few clicks away from accessing the training that has led athletes to become rx athletes, and we want to help you pursue your best version.

Level up now!

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Train, Recover, Progress
Your Personal Records in 18 Weeks
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Simplest Viable Program
Covers everything from skill development, to building motor and strength, to working on sport-specific preparation.
Features
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Programming 5 days per week
Structured training with skills, strength and conditioning sessions. This allows you to do workouts rx and improves your overall performance!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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PTC Programms - Delivered through TrainHeroic
We deliver a plan that takes you from scaled to rx athlete. Structured strength and conditioning training with progressions to advance your skills.
Equipment
Required
Solid home gym equipment with extras like GHD, Rope, Plyobox, D-
Recommended
CrossFit Gym
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Sample Week
Week 1 of 18-week program
Sunday
(2) Weightlifting Basic Snatch

A

Tall Snatch

3 x 3

B

Hang Snatch

3 x 3

C

Snatch Lift Off + Snatch

3 x 2

Sunday
(3) High Volume Strength Program - Hypertrophy

A

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

B

Narrow Stance Heel Elevated Goblet Squat

C

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

D

Ring Push-up

Sunday
(1) Weightlifting Warm-up Snatch #1 

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 1 minute on - 15 sec off Assault Bike Cossack Squat Inchworm + Push-up PVC PassThrough PVC Overhead Squat Hollow hold Mobility 1 minute on - 15 sec off Pigeon Pose / side Thoracic Opener on Wall Specific Warm-up 5 Barbell Snatch Grip Deadlift 5 Barbell Snatch Grip High Pull 5 Barbell Snatch Grip Behind the Neck Press 5 Barbell Muscle Snatch 5 Overhead Squats 5 Snatches

Monday
(2) Gymnastic Progression - Toes to Bar

A

The V-Up

B

Alternating Toes to Ring

C

Toes to Ring

D

Kipping Big Back Pull

E

Alternating Toes to Bar

F

Toes to Bar

Monday
(4) Accessory Pull & Isometric Strength #1

Circuit

A

Alternating EMOM x 3 - 4 Rounds 1. Ring Support hold x 30 sec 2. Dumbbell Row x 5 each arm @choose weight 3. Plank hold x 40 sec 4. Banded Face Pulls x 10 - 20 @choose band

Monday
(3) Conditioning

EMOM 40 Minutes

A

EMOM 40 Minutes 1. Row @choose calories 2. Double Unders @choose reps 3. Ski Erg @choose calories 4. Rest

Monday
(1) Gymnastic Warm-up #1

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Hollow Hold Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Bar Passive Han Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Tuesday
(2) Double Under Progression

A

Single Unders

B

Swing and Catch Drill

C

Penguin Jumps / Double Taps

D

Single Arm Double Unders

1 x 20

E

Double Under

Tuesday
(3) High Volume Strength Program - Hypertrophy

A

Bench Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

B

Weight Plate Front Raise

C

Deadlift

15, 13, 11, 9 @ 50, 53, 56, 59 %

D

Goblet Curtsy Squat

Tuesday
(1) General Warm-up #1

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 min 10 Plate Press 10 Lateral Box Step over 10 Plate Around the World 10 Plate Ground to Overhead 10 Burpee to Plate :30 sec Hollow Body hold Mobility 1 minute on - 15 sec off 90:90 Ketllebell Flow and hold 30/30 sec Banded Hamstring Distraction / side

Tuesday
(4) Workout Sprint

Workout Sprint

A

2 Rounds for Time 21 Single Arm Dumbbell Push Jerk @22.5/15 kg 15m Single Arm Dumbbell Overhead Walking Lunges 9 Single Arm Devil Press *complete one round with one arm Scaling Option: Dumbbell 15/10 kg Score: Time Time Cap: 9 Minutes

Wednesday
Active Rest Day

Active Recovery System

A

Global Soft Tissue & Self Myofascial Release Techniques Foam Roll or Trigger Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each Extended Bi-Phasic Positional Stretching (Example) Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each - see movements in the Videos *By using both active dynamic oscillatory stretching with active static stretching, you speed up the recovery process by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue. -> How we do it: The “bi-phasic” part of this method just means that you’ll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. 5 minutes of - Reciprocating Worlds Greatest Stretch Flow Based Mobility Sequence 10 minutes of - Low Intensity-Impact Steady State Engery Systems Development (LIISS ESD) Walking, Incline Treadmill Walking or slow Air Bike, etc. 5 Minutes of - Positional Parasympathetic Breathing (90/90 Breathing) This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position! 1. Take a nasal inhalation and exhalation. 2. Nasal inhalation should be a low, slow 3 seconds 3. Then a brief pause 4. Nasal exhalation should be slow and full 4-6 seconds 5. Then a longer pause (2-3 seconds) 6. Then the next breath cycle 7. The air should expand the lateral portion of the stomach pushing your hands out.

Thursday
(3) High Volume Strength Program - Hypertrophy

A

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

B

Narrow Stance Heel Elevated Goblet Squat

C

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

D

Ring Push-up

Thursday
(2) Weightlifting Basic Clean

A

Tall Clean

3 x 3

B

Hang Clean

3 x 3

C

Clean Lift Off + Clean

3 x 2

Thursday
(1) Weightlifting Warm-up Clean & Jerk #2

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 minutes :30 sec PVC Pass Through 20 Air Squats 20 Glute Bridges 20 Goblet Cossack Squats 20 Y-I-T Raises :30 sec Push-up to Down Dog Mobility 60 sec on - 15 sec off Banded Hip Opener / each side Feet Elevated Thoracic Bridge Seated Hip Internal Rotation Specific Warm-up 5 Barbell Clean Grip Deadlift 5 Barbell Clean Grip High Pull 5 Barbell Clean Grip Behind the Neck Press 5 Barbell Muscle Clean 5 Clean 5 Split Jerk

Friday
(4) Accessory Pull & Isometric Strength # 1.1

4 Rounds of

A

4 Rounds of :20 sec Chin over Bar hold 15 Kettlebell Sumo Deadlift High Pull @choose weight :30 sec Star Plank hold (alternate side in following round) 30m Dual Kettlebell Overhead Carry @choose weight

Friday
(2) Gymnastic Progression - Kipping Pull-up

A

Banded Kipping Drill

B

Kip Swings

C

Wall Hip Extensions

D

Kipping Hip Pop

E

Kipping Pull-Up

Friday
(1) Gymnastic Warm-up #2

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 min :60 sec Jumping Jacks or Ski Erg 20 Banded Face Pulls 10 Inchworm + Push-up 20 Banded Seated Row 10 Air Squats into Burpee 20 Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Chest Stretch on Floor Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Friday
(3) Workout

Amrap 5 min x 3

A

Amrap 5 min x 3 3 Box Jumps 24/20" 6 Deadlift 102.5/70 kg 9 Burpees - rest 3 minutes - Score: lowest rep total (amrap) Scaling Option: 20" Box or Plates Deadlift 70/47.5 kg

Saturday
Rest Day

A

Rest

Coach
coach-avatar Tim Leibiger CCFT Level 3

Certified CrossFit Trainer (Level 3) Master Personal Trainer CrossFit Level 1 + 2 CrossFit Aerobic Capacity + Running Course CrossFit Kids + Master Coach CrossFit Spot the Flaw + Anatomy CrossFit Programming + Lesson Plan CrossFit Scaling + Judge Course Precision Nutrition Coach Functional Bodybuilding M.Filly/M.Lee Functional Trainer Fitness Trainer C,B,A Indoor Rowing Instructor Medical Nurse

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YOUR TRANSFORMATION TO RX

Order Now Your 18 Week Transformation For Only 199€!

Get Road from scaled to rx - Block 1
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The Proof
verified-athlete-avatar Florian N.

Former Professional Wrestler

Verified Athlete

"I have been doing the CrossFit® sport for 2 years now and have mastered all the skills and become strong in weightlifting. I was able to fight my way into the top 500 in Europe in the quarter-finals thanks to Progressive Training Concepts. Instagram @flo_nmr"

verified-athlete-avatar Anja B.

CrossFit® and Endurance Athlete

Verified Athlete

"Having fun in training and still getting better and working on weaknesses and goals - that's the perfect combination for me! PTC helps me to also attack my weaknesses, which is something you otherwise tend to neglect in your own training. Losers have goals. Winners have systems!"

verified-athlete-avatar Mareike J.

Competitive CrossFit® Athlete

Verified Athlete

"The training plan allows me more focus in training, because I don't have to plan anything myself. I trust my coach completely. Thus, the whole focus is on the upcoming training. I like to face new challenges and in the training plan this is always the case."

verified-athlete-avatar Laura U.

CrossFit® Athlete

Verified Athlete

""This program has transformed my training and I love tracking my progress in the app.""

Road from scaled to rx - Block 1