CR-Athlete
CR-Athletics
Power Sports , Strength & Conditioning, Multi-sportThe Competitively Resilient Athlete Program is ideal for athletes who compete in strength and power related sports and whom are looking to develop transferable physical capacities that will lead to increased athletic performance.
CR-Athlete concurrent methodology provides -
- detailed strength and power training
- targeted conditioning / energy system development
- core training
- post workout nutrition guidance
- warmups & cooldowns
Prep
A
Warmup (Upper Body)
Pushups - 10-20 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
1 Board Press
3 x 5 @ 80 %
C
Alternating DB Incline
4 x 10
D
Seated Cable Row
4 x 12
E
Band Pullaparts w/ 1/2 inch monster band (standing)
3 x 15
F
Weighted Situp
2 x 15
Recovery
G
Cooldown (Upper Body)
Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Lower Body)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Perform the following dynamic stretches in any order you'd like - Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse lunge w/ twist - 5 ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Rolling V's - 6-10 reps
Speed / Sprint Capacity
B
5-10-5 Pro Agility Shuttle Perform 2-3 half speed / warmup reps then... Perform a rep at full speed once every 45 seconds 6-12 total reps; alternate which direction you begin each rep
C
2 - Position Clean
5 x 70
D
Romanian Deadlift
4 x 8
E
DB Rear Foot Elevated Split Squat
3 x 10
Assistance Movement
F
Grip / Forearm Strength
Perform 2-3 sets of any of the following exercises - Seated barbell wrist curl - 15 reps Seated barbell reverse wrist curl - 15 reps Standing barbell wrist curl - 15 reps Behind the back barbell wrist curl - 15 reps Seated DB wrist twist - x 20 reps Hammer wrist curls - x 20 reps Isometric ball squeeze - x 20 - 3 sec reps Isometric plate squeeze - For Time Plate flip and catch - x 15 reps Resistance band wrist extension - x 15 reps Wrist roller Cliff hanger - For Time Farmers carry - *predetermined distance
Speed Endurance Interval Runs
G
100yd sprints EMOM Complete 8 - 15 reps *Run Goal line to far goal line
Recovery
H
Cooldown (Lower Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
I
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Upper Body)
Pushups - 10-20 reps Quadruped T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
Incline Bench Press
4 x 10
C
Wide Grip Pull Ups
3 x 10
D
Seated DB Shoulder Press
4 x 10
E
Skull Crushers
3 x 12
F
Hammer Curl
3 x 12
Recovery
G
Cooldown (Upper Body)
Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Lower Body)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Perform the following dynamic stretches in any order you'd like - Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Reverse lunge w/ twist - 5 ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Rolling V's - 6-10 reps
B
Box Squat (squat to box)
3 x 5 @ 80 %
C
Reverse Hyper Extensions
3 x 10
D
leg curl w/ sliders
3 x 10
E
Plank bodysaw on slideboard
2 x 10
Energy System Development
F
Heavy sled push 20 yds there & back x 5 reps Rest 2 minutes btwn reps -or- Speed Endurance Interval Runs 200yd long shuttle x 5 reps *goal line to 25 yd line & back x 4 times Rest 2 minutes btwn reps
Recovery
G
Cooldown (Lower Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Cristobal Rodriguez
Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.
This Programs progressive and research based training approach will develop the transferable physical capacities needed for increased athletic performance. What are you waiting for?
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
CR-Athlete
CR-Athlete
CR-Athlete
