Max Effort System

Powerlifting, Bodybuilding, Functional Fitness, Functional Training
Coach
MAX EFFORT SYSTEM

FUNCTIONAL STRENGTH PROGRAM: 

🟦ITA: Un corpo armonioso, forte e performante con una programmazione basata sulle 3 alzate fondamentali del POWERLIFTING (stacco, squat e panca) + esercizi complementari.

1 SETTIMANA DI TEST INIZIALE + 2 MESOCICLI DI PROGRAMMAZIONE + 1 SETTIMANA DI TEST FINALE PER UN TOTALE DI 12 SETTIMANE

OBIETTIVI:

1. Lavorare sull'ipertrofia dei muscoli utilizzati nelle 3 alzate fondamentali

2. Affinare la tecnica e colmare le weakness.

🟥ENG: Get a strong, shapely and powerful body using the 3 basic powerlifting exercises (DeadLift, Squat and Bnech Press) + some accessories work.

1 TEST WEEK + 2 MESOCYCLE OF PROGRAM + 1 FINIAL TERST WEEK (TOT= 12 WEEKS PROGRAM).

TARGET:

1. Work on the hyperthrophy of the muscles used during the 3 powerlifting lifts.

2. Increase your skills and technique reducing your weakness.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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STRENGTH
Programma strutturato per l'aumento della forza massimale nelle 3 alzate principali del PowerLifting: Squat, DeadLift e Bench Press
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HYPERTROPHY
Aumento del volume e della definizione muscolare senza rinunciare alla flessibilità e al benessere delle articolazioni.
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PERFORMANCE
Riscoprire un fisico armonioso e performante.
Features
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Access to your coaches
Puoi comunicare con il tuo Coach tramite l'app per qualsiasi dubbio
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Programming 4 days per week
Programma di allenamento per la forza di 12 settimane, 4 sedute a settimana
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Exercise Video Guidance
Gli esercizi più complessi sono supportati da video tutorial
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Delivered through TrainHeroic
Sull'app TrainHeroic troverai il tuo programma settimanale, puoi caricare i tuoi risultati e scrivere il feedback della seduta.
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Sample Week
Week 1 of 12-week program
Sunday
STRENGTH PROGRAM: "FUNCTIONAL POWERBUILDING" - TEST WEEK  - DAY I

A

Assault Bike

1 x 5:00

GENERIC ACTIVATION: FOAM ROLLER & MOBILITY WORK

B

A.MYOFASCIAL RELEASE 1' FOAM ROLLER BACK ROLL OH POSITION 1' FOAM ROLLER GLUTE ROLL 1' FOAM ROLLER ADDUCTOR ROLL EACH SIDE B. T-SPINE MOBILITY 1' EACH SIDE BALL PEC SMASH 1' EACH SIDE T-SPINE ROTATION WITH SWEEP 1' EACH SIDE HALF KNEELING THORACIC ROTATION AGAINST WALL C. GENERIC MOBILITY 7 INTERVAL 45'' ON-15'' OFF I.II. 6-8 PLATE PULL-OVER ON FOAM ROLLER + MAX QUADRUPED SCAPULAR PUSH III.IV. 6-8 HINDU PUSH-UP + MAX BANDED PULL APERT V. MAX BANDED HIP EXTENSION (MOVIMENTO ESPLOSIVO) VI. MAX REPS 90/90 HIP ROTATION TO DEEP LUNGE VII. MAX ALTERNATED COSSACK SQUAT

C

Bench Press

3 x 1

D

Sumo Deadlift

3 x 1

E

Rowing

F

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

Monday
STRENGTH PROGRAM: "FUNCTIONAL POWERBUILDING" - TEST WEEK - DAY II

A

Assault Bike

1 x 5:00

GENERIC ACTIVATION: FOAM ROLLER & MOBILITY WORK

B

A.MYOFASCIAL RELEASE 1' FOAM ROLLER BACK ROLL OH POSITION 1' FOAM ROLLER GLUTE ROLL 1' FOAM ROLLER ADDUCTOR ROLL EACH SIDE B. T-SPINE MOBILITY 1' EACH SIDE T-SPINE ROTATION WITH SWEEP 1' EACH SIDE HALF KNEELING THORACIC ROTATION AGAINST WALL C. GENERIC MOBILITY 7 INTERVAL 45'' ON-15'' OFF I.II. 6-8 PLATE PULL-OVER ON FOAM ROLLER + MAX BANDED PULL APERT III. MAX QUADRUPED SCAPULAR PUSH IV.V. 6-8 BANDED CAT + MAX ALTENRATED PRONO SCORPION VI. MAX REPS 90/90 HIP ROTATION TO DEEP LUNGE VII. MAX KANG SQUAT @EMPTY BB

C

Back Squat

3 x 1

D

Floor Press

3 x 1

E

Rowing

F

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

Wednesday
STRENGTH PROGRAM: "FUNCTIONAL POWERBUILDING" - TEST WEEK  - DAY III

A

Assault Bike

1 x 5:00

GENERIC ACTIVATION: FOAM ROLLER & MOBILITY WORK

B

A.MYOFASCIAL RELEASE 1' FOAM ROLLER BACK LOWER ROLL 1' FOAM ROLLER GLUTE ROLL 1' FOAM ROLLER HAMSTRING ROLL EACH SIDE B. MIDLINE ACTIVATION 2-3 SET OF ACCUMULATE 20'' ISOMETRIC GHD BACK EXTENSION ACCUMULATE 20'' ISOMETRIC DUAL KB VERTICAL PLANK - FARMER KB @24/16 REST 60'' B/S C. GENERIC MOBILITY 7 INTERVAL 45'' ON-15'' OFF I.II. 6-8 BAR SCAPULAR SHRUGS + MAX BANDED PULL APERT III. 6-8 QUADRUPED SCAPULAR PUSH + MAX INCHWORM IV.V. 6-8 BANDED CAT + MAX BANDED PULL THROUGH VI. MAX REPS 90/90 HIP ROTATION TO DEEP LUNGE VII. MAX KB JEFFERSON CURL @16/12

C

Deadlift

3 x 1

D

Hip Thrust

3 x 10

E

Rowing

F

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

Friday
STRENGTH PROGRAM: "FUNCTIONAL POWERBUILDING" - TEST WEEK - DAY IV

A

Assault Bike

1 x 5:00

GENERIC ACTIVATION: FOAM ROLLER & MOBILITY WORK

B

A.MYOFASCIAL RELEASE 1' FOAM ROLLER BACK ROLL OH POSITION 1' FOAM ROLLER GLUTE ROLL 1' FOAM ROLLER ADDUCTOR ROLL EACH SIDE B. T-SPINE MOBILITY 1' EACH SIDE MED DEL SMASH BALL 1' EACH SIDE ANT DEL SMASH BALL 1' EACH SIDE T-SPINE ROTATION WITH SWEEP C. GENERIC MOBILITY 7 INTERVAL 45'' ON-15'' OFF I.II. 6-8 PLATE PULL-OVER ON FOAM ROLLER + MAX BANDED PULL APERT III. 6-8 QUADRUPED SCAPULAR PUSH + MAX SEATED SCAPULAR WALL SLIDE IV.V. 6-8 BANDED CAT + MAX ALTENRATED PRONO SCORPION VI. MAX REPS 90/90 HIP ROTATION TO DEEP LUNGE VII. MAX REPS KB BOTTOM SQUAT TRANSFER (KB HIP MOBILITY) @16/12

C

Military Press

3 x 1

D

Front Squat

3 x 1

E

Rowing

F

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

STRENGTH PROGRAM - Functional PowerBuilding