RussellPerformanceTraining

Functional Training
Coach
Ollie Russell

2 week Hybrid Running focus guide! Use Code: RPTHYBRID at Checkout (there is a £1 processing fee)

Features
7 sessions per week
Must use App app to view and log training
Program Training
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Full HYBRID Training Plan
There is up to 7 days of training from strength and conditioning sessions to recovery & mobility! Use code: RPTHYBRID at checkout. There is a £1 processing fee and that's all you'll be charged for!
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Sample Week
Week 1 of 2-week program
Sunday
Week 1 Day 1

Prep

A

Upper Body Prep

3 min ski @ easy pace 2 rounds 15-20s Dynamic dead hang 5/5 Side lying cars 2 sets 6-8 Plyo push ups 5/5 SA TRX Row

B

Safety Bar Box Squat

4 x 5

C1

Semi Supinated Chin Ups

3 x 8

C2

DB Push Press

3 x 8

D1

Half kneeling cable chest press

3 x 15

D2

Half kneeling SA cable row

3 x 15

E

Patrick Step Ups @ Mid Shin

2 x 20

Monday
Week 1 Day 2

Prep

A

Track Interval Prep

1200m Run @ warm up pace 1-2 rounds 10/10 Leg swings (Front & Side on) 20-30 Dynamic Calf stretch 10 Alt Pigeon pose 10 Lunge + Twist 3-5 sets 50-75m Run @ Progressive RPE 7 > 8 > 9 rest 30s

B

Run

5 x 1600

Recovery

C

Recovery Interval Run

2 rounds, 1 min on each Calf stretch Half kneeling hip flexor Squat internal rotation

Tuesday
Week 1 Day 3

Prep

A

Lower Body Sumo DL Prep

3 min AS Bike @ easy pace 2 rounds 10/10 Half kneeling adductor 20-30s KB squat mobility (add in movement side to side) 2-3 sets 6-8 Cossack squats 6-8 Jumping lunges

B1

Russian KB Swing

3 x 12

B2

Turkish get-up

3 x 1

C

Close Grip Bench Press

4 x 5

D

Bent Over Row

4 x 6

E

Sumo Deadlift

3 x 10

Circuit

F

3 rounds for quality 12 Rope Face pulls 15 DB scaption 10-20s Ring support hold

Wednesday
Week 1 Day 4

Prep

A

Compromised Run Prep

3 Min run @ easy pace into... 2:30 Min row @ mod into... 2 Min tataba ski (20s @ hard, 10s rest)

Conditioning

B

Compromised Run: 35 Min

AMRAP 35 Min 1km Run 500m Ski 50m Sandbag walking lunges

Recovery

C

Recovery Compromised Run

2 rounds, 1 min on each Childs pose Scorpion stretch Pigeon pose Couch stretch

Thursday
Week 1 Day 5

Prep

A

Full Body/T-Bar DL Prep

3 min row @ easy pace 2 rounds 15-20s Dead hang 10/10 Kneeling Hip 2 Hamstring 2 sets (Empty Trap Bar) 5 Trap bar jumps 5 bent over trap bar rows 10 Shoulder taps

B1

Trap Bar Deadlift Jump

4 x 3

B2

Med Ball Slam

4 x 5

C

Trap Bar Deadlift

5 x 4

D1

Seated Sled Rope Pull

3 x 20

D2

Push-Up

3 x 15

Circuit

E

2-3 rounds for quality 10 Hanging knee raises 1/1 Turkish get-ups 3/3 Windmill

Friday
Week 1 Day 6

A

Run

1 x 12000

Saturday
Mobility/Recovery RPT

Circuit

A

3 rounds (1 min on each) 90/90 Hip Mobility Child pose/Thoracic reach Back roll/Adductor stretch Chest Scorpion stretch

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Free Access to me!

For 2 weeks you will have me by your side for any questions you have. I've coached 100s of athletes from field sports to Ironman's and everything inbetween! Use code: RPTHYBRID at checkout. There is a £1 processing fee and that's all you'll be charged fo

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The Proof
verified-athlete-avatar Keiren White

CrossFit, Hyrox & Ironman Athlete

Verified Athlete

"You have changed my life Ollie, I would never of imagined I'd ever complete an Ironman."

2 Week FREE Hybrid Guide