Fast Fit Strong

Multi-sport
Coach
Scott Pearson

VOLUME
👉 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.

Features
2 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Monday
πŸ’ͺ STRENGTH 1.1-01

RELEASE

A

Full Body Foam-Roll

Use a foam roller on the following body parts: πŸ‘‰ Thoracic Spine (Upper Back) x 15-20 πŸ‘‰ Lumbar Spine (Lower Back) x 15-20 πŸ‘‰ Glutes x 30s per side πŸ‘‰ Calves x 30s per side πŸ‘‰ Quads x 30s per side

RAMP WARM-UP

B

Mobility Warm-Up #01

πŸ‘‰ Groiner x 8-10 each side πŸ‘‰ Posterior Pelvic Tuck x 5 each side πŸ‘‰ Spiderman with Elbow Drop x 5 each side πŸ‘‰ Back-Roll to V-Sit x 8-10 πŸ‘‰ 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 %

Thursday
πŸ’ͺ STRENGTH 1.1-02

RELEASE

A

Full Body Foam-Roll

Use a foam roller on the following body parts: πŸ‘‰ Thoracic Spine (Upper Back) x 15-20 πŸ‘‰ Lumbar Spine (Lower Back) x 15-20 πŸ‘‰ Glutes x 30s per side πŸ‘‰ Calves x 30s per side πŸ‘‰ Quads x 30s per side

RAMP WARM-UP

B

Mobility Warm-Up #01

πŸ‘‰ Groiner x 8-10 each side πŸ‘‰ Posterior Pelvic Tuck x 5 each side πŸ‘‰ Spiderman with Elbow Drop x 5 each side πŸ‘‰ Back-Roll to V-Sit x 8-10 πŸ‘‰ 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 %

Coach
coach-avatar 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.

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Be the athlete you want to be 😎

Proper strength training is the key πŸ”‘ 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! πŸš΄πŸ’¨

Get FFS Phase 1 Block 1: Volume
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FFS Phase 1 Block 1: Volume