Build Not Break - Cardio Prep: Training by John Lytton in TrainHeroic

Performance Unlimited

Endurance, General Fitness
Coach
John Lytton

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Assessment Day 1

A

Shoulder Apley Scratch Test - Internal Rotation

B

Back Saver Sit & Reach Test

C

Stork Balance Test

D

Monday
Assessment Day 2

Dynamic Flexibility

A

Dynamic Flexibility

Perform each exercise while walking over 10yds. If you do not have the space for this distance, you can alternate the side working for 5 reps each while in place.

B

Full CARS Routine

1 x 3

C

Run

1 x 3:00

D

6:00 Run Test

Tuesday
Aerobic Capacity - Extensive Continuous

A

Foam Roll

1 x 5:00

Prep

B

Dynamic Flexibility

Perform each exercise while walking over 10yds. If you do not have the space for this distance, you can alternate the side working for 5 reps each while in place.

C

Run

1 x 40:00 @ 4

Wednesday
Assessment Week: Day 3

Dynamic Flexibility

A

Dynamic Flexibility

Perform each exercise while walking over 10yds. If you do not have the space for this distance, you can alternate the side working for 5 reps each while in place.

B

Full CARS Routine

1 x 3

C

Push-ups

@ 1:00

D

Wall Sit

E

Dead Hang

F

1/2 Turkish Get-up

3 x 3

G

6 Point Carry

Friday
Aerobic Capacity - Extensive Continuous

A

Foam Roll

1 x 5:00

Prep

B

Dynamic Flexibility

Perform each exercise while walking over 10yds. If you do not have the space for this distance, you can alternate the side working for 5 reps each while in place.

C

Run

1 x 40:00 @ 4

Saturday
Assessment Week: Day 4

A

Body Weight on Scale

B

Body Fat Percentage

Conditioning

C

Progress Photos

Tips to take progress photos: 1. High-resolution photos not exceeding 20Mb 2. Keep your background simple (white is best) 3. Be natural...don't pose 4. Wear a bathing suit or sports bra with training bottoms (sliders/short shorts/etc...). No underwear but make sure you can see your body. 5. Include your thighs to head, at least...if not full body.

D

Walk

1 x 30:00

Coach
coach-avatar John Lytton

John is the President at Performance Unlimited, Inc. Originally a dedicated sports scientist within the realms of youth and professional soccer, Lytton works with all sports performance and fitness clients.

Build Not Break - Cardio Prep