MOVEWITHMCK / MCKIYA MAZUR
Functional Fitness, Functional Training, Strength & ConditioningThis program is designed for strength, functionality, and a full gym space, main equipment used:
Barbells, dumbbells, Pull up bar/Rack, cable or banded included.
This program contains 3 full body strength days, and 3 Energy system development days, primarily focused around running.
Progressive overload, Tempos, and being a weapon is the name of the game!
1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
C1
Goblet Squats
2 x 10
C2
Dead Bug
2 x 10
C3
Prone Angels
2 x 10
C4
SL Glute Bridge
2 x 12
D
Bi-Lateral Squat of Choice (Back Squat, Front Squat, Goblet, SafetyBar)
12, 10, 8, 8, 8
E1
Chin-Up
3 x 8
E2
Banded Leg Lower
3 x 10
F1
Stability Ball Hamstring Curl
3 x 10
F2
Push-Up
3 x 10
F3
Side Plank on Elbows
3 x 0:30
G1
DB Bicep Curls to OH press
2 x 12
G2
Alternating DB Hammer Curl
2 x 10
Speed/Agility
A
Run Prep - Hips, Ankles, Mob
2x Lunge to down dog x5/side Hamstring floss x10/side Leg Swings x10/side Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Conditioning
B
Speed Run 1 - Fartlek
5 min EZ warm up (4 RPE) 8x 1min on (8 difficulty (5km pace) 1min EZ (5 difficulty) (10km pace) 5 min cool down (3-4 RPE)
C
Post Run Stretch
D
Forearm Plank Rocks
3 x 0:45
E
Plank Alt Press ups
3 x 0:45
A1
Foam Roll
1 x 5:00
A2
Spin Bike
1 x 5:00
B1
Push up Drop Catch
2 x 5
B2
Hamstring Walk Out
2 x 8
B3
Prone Angels
2 x 10
B4
Dead Bug
2 x 10
C
Barbell Bench Press
_ , _ , 8, 8, 8
D1
DB RDL (2 DBS)
3 x 10
D2
Bear Crawl Forwards/Back
3 x 10
E1
TRX Row
3 x 10
E2
SL Box Squat
3 x 8
E3
V-Ups
3 x 10
F1
DB Lateral Raise
2 x 12
F2
DB Front Raise
2 x 12
F3
DB Around the World Shoulder Press
2 x 12
Engine Builder 1
A
Start with setting up stations so you can have good flow! Rest as little as possible, but as needed. 500m RUN/ROW 5 chin ups 20 DB walking lunges 500m row 10 Hand release push up 10 burpees x3 ROUNDS. YES THIS IS SUPPOSED TO BE HARD!
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
C1
Glute Bridge MB Squeeze
2 x 10
C2
Worlds Greatest Stretch Complex
2 x 8
C3
Push up to Down Dog Toe Tap
2 x 10
D
Barbell Hip Thrust
3 x 10
E1
DB Split Squat
3 x 8
E2
SA DB Row
3 x 8
E3
Banded Rotations
3 x 8
F1
Standing DB OH Press
3 x 8
F2
DB Alternating Lateral Squat
3 x 8
G1
Stir the Pot
2 x 8
G2
Hollow Hold
2 x 0:30
Prep
A
Run Prep - Hips, Ankles, Mob
5 MINUTE EASY JOG - 4/10 RPE 2x Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Run
B
Treadmill or Outdoor WU: After 5 min jog, and hip, ankle, and mobility work: RECOVERY RUN: 4 km - COMFORTABLE PACE - SLOOOOOW N STEADY PACE! 5-6/10 RPE - you should be able to talk or hold a light conversation. CD: 5 min EASY 4/10 RPE
Mobility 1 - (Hockey) Hips
C
Yes! This says hockey hips - but this doesn't specifically apply to hockey players. This lower body mobility flow is amazing! I will link one video each long run day as a follow along - I encourage you to do it as mobility is crucial as you continue to increase volume week to week!
