Max Effort System
Powerlifting, Bodybuilding, Functional Fitness, Functional TrainingFUNCTIONAL 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.
Features4 sessions per week
Must use App app to view and log training
Program Training
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)
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)
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)
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)
