Alpha Compete
Alpha Athletes
Functional FitnessAlpha Compete gives you a training program, nutrition , community and helps you become the person you willing to be.
With a progressive overload programming you will keep build yourself on a weekly base while eating right and a full community that supports you.
Your membership gives you 3 daily training options:
Beginner-for those who want to level up their training and take them to next level.
this path will build your absolute strength , strict gymnastics , movements and aerobic capacity.
intermidiate -if you already training hard and want to become elite this is the path for you .
this path will build your weightlifting complexes and capacity , kipping gymnastics , volume gymnastics and take you to the edge on the aerobic side
Elite-if you already have all the skills and strength this is the way to become top level athlete.
this path will build your overall fitness and challenge you in order to build you in every aspect
Whether you're a competitor or brand new to the sport , you should expect to get the best coaching and training in order to get better
**Start your programming FREE for 7 days today! **
A
Back Squat
4 x 6 @ 75 %
B
Clean and Jerk complex
All The Way Squat
C
4 sets : 21-18-15-12 cal row 10 front squats (95/75lbs) 10 Back squats (95/75lbs) rest 2 min between sets Beginner - scale to (75/50lbs) intermidiate + elite Go RX
BodyBuilding Work
D
3 sets : 8-12 stiff leg deadlifts (barbell / d.b) (2 sec down) 3 sets : 8-12 curls to press Each movement is to failure RIR1
Circuit
A
2 sets : 800m row RPE 6 1 min rest 600m row RPE 7 1 min rest 400m row RPE 7 1 min rest 200m row RPE 9 1 min rest btw sets
Alpha Gymnstics Progression 1
A
Begginer : 4 sets max pull ups strict rest as needed btw sets 4 sets : 5 handstand hold on wall (2 sec hold and down) 3 negative hspu full rom ( as slow as possible) 10 pike push ups intermediate: 4 sets : max c2b strict pull ups 10 ring row rest as needed btw sets 4 sets : 3 wallwalk 3-5 strict hspu rest as needed btw sets elite : 5 sets : 3 c2b strict pull ups + 2 strict pull ups + 1 pull over 4 sets : 3-5 wall facing hspu 3 wallwalk 5-10 strict hspu
B
Overhead Squat
3, 3, 2, 2, 1, 1 @ 70, 75, 80, 80, 85, 90 %
C
Strict Press
10, 10, 8, 8
Dont Push Me Push yourself
D
Elite / RX 4 RFT : 20 sec barbell overhead hold (115/75LB) 10 deficit push ups (25LB/45LB plate each side) 10 push press (115/75LB) 20 plate step ups plank position (10 each arm, 45/25LB plate) 1 MIN REST BETWEEN ROUNDS Beginner - 4 RFT : 20 sec barbell overhead hold (95/65LB) 15 push ups 10 push press (95/65LB) 20 plate step ups plank position (10 each arm)(25lb plate) 2 min rest between sets
Circuit
A
Running test 5k / 3.2 mile
A
Squat Snatch
3, 3, 3, 2, 2, 1, 1 @ 70, 70, 70, 75, 75, 80, 80 %
B
Barbell Deadlift
4 x 6 @ 75 %
ABS FOR SUMMER
C
Elite / RX 5 sets : 5-15 T2b 15m dual d.b walking lunges (50/35lb) 5-15 C2b pull ups 2 MIN REST BERWEEN SETS Beginner : 5 sets : 5-15 T2b / knee to chest 15m dual d.b walking lunges (50/35lb) 5-15 C2b pull ups / pull ups / jumping pull ups 2 MIN REST BERWEEN SET
D.B MADNESS
D
D.B work in 7 sets of work build : 9 deadlift 7 cleans 5 jerks All reps must go unbroken , rest as needed btw sets this is a strength work !!
Recovery Day stuff
A
full body stretches 30 min aerobic work of biking / running / rowing / skieng choose between them and go for it
Ezra hana
Founder of Alpha Compete Despite 23 years old Ezra have 11 years of functional training , for fact he snatched 60kg before the age of 13 Ezra is a competitor in the weightlifting and crossfit world since he was 14 years old and won some national championship Ezra has coached over hundreds of people online and personally and now putting all the chips in one basket
Once you enter you are going to be the person you aim to be and the athlete you dreamed off !
Start My 7-Day Free Trial
Liza
Teen athlete
Verified Athlete"Since i started working with alpha compete i saw a big jump on my strength"
Osher
Athlete
Verified Athlete"Since i started i gained 12kg of muscle and my fitness flew up"
ilya
Elite Athlete
Verified Athlete"i started alpha compete a year ago as a beginner and now i am competing in a national level competitions"
Reut
Athlete
Verified Athlete"Ezra proved me that the only way to my goals is hard work and helped me so much since then"
When you join a team you’re getting more than programming, you’re joining an online community.
Alpha Compete
Alpha Compete
Alpha Compete
