GYM FUNDAMENTALS
Svoboda Coaching
GYM FUNDAMENTALS is your blueprint to build strength and lose weight with fundamental movements from your first step into the gym.
It is recommended you watch all attached videos before performing any of the listed movements and watch yourself first in a mirror without the use of weights.
Prep
A
L1 Warm-Up
1. Spend 5 minutes working up a light sweat on a total body piece of cardio equipment Followed by one time through of . . . 2. Banded Passthroughs x 20 3. Banded Pull-Aparts x 10-20 4. Air Squats x 10-25 5. Bodyweight Lunges x 20 (10L/10R) 6. TRX Rows x 10-20 7. Incline or Full Push-ups x Max Reps 8. Deadbugs for 20-60 Seconds 9. Plank x 20-60 Seconds
B1
Push Up *
3 x MAX
B2
TRX Row *
3 x MAX
C1
Seated Dumbbell Presses *
3 x 15
C2
Seated Cable Row *
3 x 15
Fitness
D
Perform 3 Rounds of . . . Run 150 Meters (1 Lap at SAC) 10 WallBalls. Take breaks as needed.
E1
Push-Downs *
3 x 10
E2
Hammer Curls
3 x 10
F1
Banded Overhead Mobilization *
1 x 4:00
F2
Lawn-chair Stretch *
1 x 2:00
Prep
A
L1 Warm-Up
1. Spend 5 minutes working up a light sweat on a total body piece of cardio equipment Followed by one time through of . . . 2. Banded Passthroughs x 20 3. Banded Pull-Aparts x 10-20 4. Air Squats x 10-25 5. Bodyweight Lunges x 20 (10L/10R) 6. TRX Rows x 10-20 7. Incline or Full Push-ups x Max Reps 8. Deadbugs for 20-60 Seconds 9. Plank x 20-60 Seconds
B1
Goblet Squat *
3 x 15
B2
Goblet Lunge *
3 x 15
C1
Lying Hamstring Curl Machine *
3 x 15
C2
Banded X Walk *
3 x 50
D
Seated Calf Raise *
3 x 15
Fitness
E
4 Rounds of . . . 30 Seconds Battle Rope, Max Effort. 10 Ball Slams.
F1
Couch Stretch *
1 x 4:00
F2
Wall Hamstring Stretch *
1 x 4:00
Prep
A
L1 Warm-Up
1. Spend 5 minutes working up a light sweat on a total body piece of cardio equipment Followed by one time through of . . . 2. Banded Pass-Throughs x 10-20 3. Banded Pull-Aparts x 10-20 4. Air Squats x 10-20 5. Bodyweight Lunges x 20 (10L/10R) 6. TRX Rows x 10-20 7. Incline or Full Push-ups x Max Reps 8. Dead Bugs for 20-60 Seconds 9. Sides Plank x 20-60 Seconds Each Side
B1
Lawn-chair Stretch *
1 x 2:00
B2
Couch Stretch *
1 x 4:00
B3
Wall Hamstring Stretch *
1 x 4:00
B4
Forward Fold Stretch *
1 x 2:00
B5
Frog Pose *
1 x 2:00
Prep
A
L1 Warm-Up
1. Spend 5 minutes working up a light sweat on a total body piece of cardio equipment Followed by one time through of . . . 2. Banded Pass-Throughs x 10-20 3. Banded Pull-Aparts x 10-20 4. Air Squats x 10-20 5. Bodyweight Lunges x 20 (10L/10R) 6. TRX Rows x 10-20 7. Incline or Full Push-ups x Max Reps 8. Dead Bugs for 20-60 Seconds 9. Sides Plank x 20-60 Seconds Each Side
B1
Stir the Pot *
4 x 0:30
B2
Flutter Kicks *
4 x 0:30
B3
Dead Bug Foundation *
4 x 0:30
C
Airdyne (Assault Bike)
@ 50
D1
Forward Fold Stretch *
1 x 2:00
D2
Supine Twist *
1 x 4:00
Prep
A
L1 Warm-Up
1. Spend 5 minutes working up a light sweat on a total body piece of cardio equipment Followed by one time through of . . . 2. Banded Pass-Throughs x 10-20 3. Banded Pull-Aparts x 10-20 4. Air Squats x 10-20 5. Bodyweight Lunges x 20 (10L/10R) 6. TRX Rows x 10-20 7. Incline or Full Push-ups x Max Reps 8. Dead Bugs for 20-60 Seconds 9. Sides Plank x 20-60 Seconds Each Side
B1
Lat Pulldown *
3 x 15
B2
Machine Rear Delt Fly *
3 x 15
C1
Leg Press
3 x 15
C2
Goblet Lunge *
3 x 15
D1
Step-Up *
3 x 10
D2
Suitcase Carry *
3 x 50
E1
Kneeling Hip Stretch *
1 x 4:00
E2
Child's Pose *
1 x 2:00
Conditioning
A
Maximum Sex Appeal Protocol *
20 minutes on your preferred piece of cardio equipment. Examples include treadmill, elliptical, bikes, rowing, assault bike, anything can work. This method is based on "perceived exertion scale." That means you take how hard you are working and assign a value to it, 1 through 10. 1 = Crazy easy. 10 = All-out effort. Every minute for 20 minutes you will maintain this effort to the best of your ability. And this is based on YOUR ability, not anyone else's, so listen to your body and push yourself. Minute 1 - 5 (Warm Up). Minute 2 - 5 (Warm Up). Minute 3 - 6. Minute 4 - 7. Minute 5 - 8. Minute 6 - 9. Minute 7 - 6. Minute 8 - 7. Minute 9 - 8. Minute 10 - 9. Minute 11 - 6. Minute 12 - 7. Minute 13 - 8. Minute 14 - 9. Minute 15 - 6. Minute 16 - 7. Minute 17 - 8. Minute 18 - 9. Minute 19 - 10 (All out effort). Minute 20 - 5 (Cool Down).
Nutrition
A
Nutrition Guide *
THE TOOLS : 1. Download "MyFitnessPal" to your phone and create your account. 2. Choose your goals. a. Gaining muscle = Gain no more than .5 lbs per week. b. Losing bodyfat = Lose no more than 2lb per week if over 20% body fat. Under 20% = 1.5 lbs weight loss per week, max. 3. Set your macros. .8 grams of protein per pound of bodyweight. Divide your remaining calories between fats and carbs evenly. 4. Add me under friends, "Coach_Svoboda" JUST TELL ME WHAT TO EAT : Protein = Meat, fowl, fish, seafood, beef, bison, buffalo, eggs, low sugar dairy, protein powders. Carbs = Vegetables, roots, tubers, bulbs, lentils, legumes, fruits, rices, oats. Fats = Animal fats, grass fed butter, olives and olive oil, avocados and avacado oil, coconut and coconut oil, macadamia nut oil, nuts, seeds, nut butters. HOW DO I EAT : 1. Eat when you are hungry, eat slowly, and eat until you are full. 2. Need a custom nutrition plan for muscle gain or fat loss? Email me at greg@gregorysvoboda.com
Meal Prep
B
Meal Prep Guide *
THE TOOLS : 1. Pick two kitchen implements and master them. My personal favorites include: slow cookers, pressure cookers, the oven, stove top, rice cookers, and the grill. 2. Find 3 protein recipes and 3 carb recipes and 3 salad/vegetable recipes that you love. 3. Pinterest is an excellent source of free recipes, simply search using your given terms. Such as . . . - "Slow cooker chicken breasts." - "Grilled sweet potatoes." - "High protein southwest salad." THE ROUTINE : 1. Select 1-2 days a week where you will make the bulk of your meals. 2. I make about 90% of all my own food in less than an hour a week. Using the oven, running a slow cooker, rice cooker, and making salads within the same hour side by side. PRO-TIPS : 1. Your leanness and physique is a direct expression of the quality of your nutrition and the consistency you bring to it. Shitty nutrition with great training = shitty body. Don't let all your hard training go to waste.
