Seasoned Athlete II: Training by Cate Williams in TrainHeroic

Seasoned Athlete II

Gym Jones

Coaches
Cate Williams and Matt Owen

This program is part 2 (weeks 5-8) of an 8 week training cycle written with seasoned athletes in mind.

The reality is that life is long, and after years of grueling training and intense competition, some of us are ready for a new kind of work in the gym. Maybe an injury brought you here, or maybe killing yourself in the gym just isn’t fun anymore. Either way, this program can help you maintain a high level of performance for as long as possible by addressing structural imbalances and expanding the strong base on which you built your athletic career.

This program is designed for someone who has a good knowledge of the gym and some history of structured training, but wants to focus on training for longevity rather than training to compete. It's adjusted with that in mind, but the outcome is the same: this is written to produce a stronger, more balanced, more conditioned athlete at the end of 4 weeks of consistent training.

Part 1 of this training program is sold here: https://tinyurl.com/seasonedathleteI

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Programming for longevity.
This program is written for someone who wants to maintain peak physical condition but could do without the sore knees, shoulders and back. There is an enormous emphasis on shoulder and hamstring health which helps mobility and injury proofing. This program will help you build the proper base to execute subsequent programs.
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Adjusted for your goals.
At Gym Jones, our goal is to keep athletes in the game for as long as humanly possible. Sometimes this means altering the weights, number of "hard days", or the movements, but it doesn’t mean it's "less." It's just different.
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Get a taste of Gym Jones
This program will give you a good sampling of what happens here in the gym, and what we program for our teams on TrainHeroic. If you're curious about either, this is the perfect program for you!
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Know where to go when the program ends.
This program was written to prep you to join one of our teams, so don't stress about where to go when you're done! At the end of 4 weeks, you'll have a taste of what you like and we can help you decide exactly where to go from there.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells // Rower
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 | POWER

Warm Up

A

5-10 minute cardiovascular effort @ easy pace + Foam roller + 3x10 Air Squat 3x10 Shoulder Dislocate 3x10 Good Morning @ PVC

B1

Romanian Deadlift

3 x 8

B2

Russian KB Swing

3 x 15

C1

Bench Press

8 x 8

C2

Rowing

8 x 100

C3

Pull-Up

8 x 4

C4

Rest

D1

DB Upright Row

3 x 15

D2

DB Bent Over Row

3 x 15

D3

DB Bicep Curls

3 x 15

Cool Down

E

Cool down as desired with moderate cardio and/or mobility

Monday
Week 1 Day 2 | RECOVERY

Circuit

A

5-10 minute cardiovascular effort @ easy pace + Foam roller + 3x10 Air Squat 3x10 Shoulder Dislocate 3x10 Good Morning @ PVC 3x10 Overhead Squat @ PVC

B1

Russian KB Swing

3 x 15

B2

Double KB Clean

3 x 10

C1

Deck Squat + Goblet Squat

C2

DB Overhead Carry

3 x 50

C3

Mountain Climber

3 x 30

C4

Russian KB Swing

3 x 20

C5

Rowing

1 x 20

C6

Rest

D

Hanging Knee Raise

5 x 20

Cool Down

E

Cool down as desired

Tuesday
Week 1 Day 3 | ENDURANCE <90

Warmup

A

Cardio warmup as desired

"Javorek Complex"

B

10x Hi-Pull + 10x Deadlift + 10x Bent Over Row + 10x Upright Row + 10x Strict Press + 10x Single Arm Clean and Press (5x per side) Rest 2 minutes 5 Rounds @ moderate dumbbells

60 Minutes Steady State Cardio

C

60 minute steady state cardio @ recovery pace Bike, row, ski, hike, swim, etc

D

HAM Hip Mobility

E

HUG Hip Mobility

Wednesday
Week 1 Day 4 | POWER

Warm Up

A

Warm up with 5-10 minutes cardio effort @ easy pace Foam Roll 3x10 air squat + 3x10 shoulder dislocate + 3x10 DB RDL @ light weight + 3x10 OHS @ PVC + 3x10 close grip push up + 3x10 KB snatch (per side) @ 35-53#

B1

KB RDL

6 x 6

B2

Drop Jump to Vertical Jump

B3

Rest

C

Standing Arnold Press

5 x 12

D

V-Ups

4 x 20

E

Flutter Kick

1 x 300

Thursday
Week 1 Day 5 | POWER ENDURANCE

Circuit

A

Warm u with 5-10 minute cardiovascular effort Foam Roller 3x10 air squat + 3x10 shoulder dislocate + 3x10 OHS @ PVC + 3x10 DB Push Press @ 2x15-30@ DBs

B1

Burpee

4 x 0:30

B2

Rest

4 x 0:30

C1

DB Floor Press

6 x 20

C2

Single Arm DB Clean and Press

6 x 10

C3

Bear Crawl

6 x 30

C4

Burpee pull-up

6 x 5

C5

Rest

6 x 2:00

D

Seated AB Twist

5 x 25

Cool Down

E

Cool down as desired and foam roll

Friday
Week 1 Day 6 | RECOVERY

Circuit

A

5-10 minute cardio effort Foam roll 3x10 air squat + 3x10 shoulder dislocate + 3x5 goblet squat @ 35# + 3x30 mountain climber + 3x5 deck squat @ 25-35#

KB Complex

B

20x KB swing 10x headcutter 20x gorilla row 10x KB snatch 5x KB windmill per side Use a 53# KB for all movements, scale down on windmill if necessary to keep the movement safe. Emphasis on windmill should be the stretch! not the weight.

C

Inchworm

3 x 10

"Breathing Ladder"

D

1-20 KB swing ladder @ 53# KB

Cool Down

E

Cool down as desired and foam roll

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The Mind Is Primary

None of us are getting any younger! Start Gym Jones Seasoned Athlete II today!

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Seasoned Athlete II