Fast Fit Strong
Multi-sportVOLUME
👉 The aim of this training block is to get used to the exercises and become proficient in the movements.
👉 The weights you lift are not that important, so go off how you feel...all sessions should be no harder than a 6/10 (if it feels easier, then add weight, if it feels harder, then reduce the weight).
👉 Every few sessions the volume (number of reps) will increase, so you may have to reduce the weight until you've acclimatised to the extra work.
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
RELEASE
A
Full Body Foam-Roll
Use a foam roller on the following body parts: 👉 Thoracic Spine (Upper Back) x 15-20 👉 Lumbar Spine (Lower Back) x 15-20 👉 Glutes x 30s per side 👉 Calves x 30s per side 👉 Quads x 30s per side
RAMP WARM-UP
B
Mobility Warm-Up #01
👉 Groiner x 8-10 each side 👉 Posterior Pelvic Tuck x 5 each side 👉 Spiderman with Elbow Drop x 5 each side 👉 Back-Roll to V-Sit x 8-10 👉 Crucifix x 8-10
C
Dumbbell Romanian Deadlift
4 x 8 @ 65 %
D1
Deadbug Full Tap
3 x 14
D2
Chest-Supported Dumbbell Row
3 x 8 @ 65 %
E
Goblet Squat
4 x 8 @ 65 %
F1
Half-Kneeling Pallof Hold
3 x 20
F2
Dumbbell Bench Press
3 x 8 @ 65 %
G
Dumbbell Split-Squat
3 x 12 @ 65 %
RELEASE
A
Full Body Foam-Roll
Use a foam roller on the following body parts: 👉 Thoracic Spine (Upper Back) x 15-20 👉 Lumbar Spine (Lower Back) x 15-20 👉 Glutes x 30s per side 👉 Calves x 30s per side 👉 Quads x 30s per side
RAMP WARM-UP
B
Mobility Warm-Up #01
👉 Groiner x 8-10 each side 👉 Posterior Pelvic Tuck x 5 each side 👉 Spiderman with Elbow Drop x 5 each side 👉 Back-Roll to V-Sit x 8-10 👉 Crucifix x 8-10
C
Dumbbell Romanian Deadlift
4 x 8 @ 65 %
D1
Deadbug Full Tap
3 x 14
D2
Chest-Supported Dumbbell Row
3 x 8 @ 65 %
E
Goblet Squat
4 x 8 @ 65 %
F1
Half-Kneeling Pallof Hold
3 x 20
F2
Dumbbell Bench Press
3 x 8 @ 65 %
G
Dumbbell Split-Squat
3 x 12 @ 65 %
Scott Pearson
I've worked in pro sport since 2003 and am known for my work with British Cycling, coaching athletes in preparation for the games in Rio. I also commit myself to professional development, completing an MSc in S&C and becoming UKSCA certified.
Proper strength training is the key 🔑 to becoming a robust, efficient and powerful athlete. I look forward to working with you and having you join our community of athletes from all over the world. See you on the inside! 🚴💨
Get FFS Phase 1 Block 1: Volume
