Fast Fit Strong
Multi-sport👉 The aim of this training block is to increase the TRAINING VOLUME with a high frequency of multi-joint exercises.
👉 I have used a Full-Body training split to maximise frequency and develop movement competency.
◼️ Focus on your technique and don't worry too much about how much you are lifting (increase the weight if you can though).
2 sessions per week
Must use App 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
🧘♂️ [RAMP] Mobility Warm-Up #01
👉 Complete the following movements: ◼️ 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 6 @ 70 %
D1
DeadBug
3 x 14
D2
TRX Row
3 x 6
E
Goblet Squat
4 x 6 @ 70 %
F1
Half-Kneeling Pallof Hold
3 x 20
F2
Press-Up
3 x 6
G
Dumbbell Split-Squat
3 x 12 @ 70 %
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
🧘♂️ [RAMP] Mobility Warm-Up #01
👉 Complete the following movements: ◼️ 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 @ 70 %
D1
DeadBug
3 x 16
D2
TRX Row
3 x 8
E
Goblet Squat
4 x 8 @ 70 %
F1
Half-Kneeling Pallof Hold
3 x 25
F2
Press-Up
3 x 8
G
Dumbbell Split-Squat
3 x 12 @ 70 %
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
🧘♂️ [RAMP] Mobility Warm-Up #01
👉 Complete the following movements: ◼️ 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 10 @ 70 %
D1
DeadBug
3 x 18
D2
TRX Row
3 x 10
E
Goblet Squat
4 x 10 @ 70 %
F1
Half-Kneeling Pallof Hold
3 x 30
F2
Press-Up
3 x 10
G
Dumbbell Split-Squat
3 x 12 @ 70 %
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
🧘♂️ [RAMP] Mobility Warm-Up #01
👉 Complete the following movements: ◼️ 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 12 @ 70 %
D1
DeadBug
3 x 20
D2
TRX Row
3 x 12
E
Goblet Squat
4 x 12 @ 70 %
F1
Half-Kneeling Pallof Hold
3 x 30
F2
Press-Up
3 x 12
G
Dumbbell Split-Squat
3 x 12 @ 70 %
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] P1B1: Volume
