Craig's Ultimate Fitness Throwdown
The Barbelle Project
General Fitness, Strength & Conditioning, Women's TrainingThis Fitness Throwdown training programme is designed to simultaneously work on strength and endurance.
The program includes strength, power, conditioning and endurance workouts.
This is not a plan for the faint hearted, and you need to have a certain tolerance to fitness, so it is not really suitable for beginners.
Prep
A
Lower Body Prehab
At least 1 minute of each: Deep Squat - hold and rock around at the bottom of the squat to find tightness. Russian Baby Makers Hip Flexor to Hamstring Stretch - don't forget to switch sides half way through Active Frog Stretch 90/90 Hip Mobility T-Spine Reach - don't forget to switch sides half way through Cossack Squat Ankle Dorsiflexion Stretch
B1
Back Squat
5 x 5
B2
Squat Jump
5 x 10
B3
Hollow Rock
3 x 10
C1
Sled Push
3 x 40
C2
Overhead Walking Lunge
3 x 20
C3
Russian Twist
3 x 20
D1
Russian KB Swing
3 x 15
D2
Burpee Box Jump
3 x 10
E
Static Stretch
1 x 5:00
A
Assault Bike
3 x 1
Prep
B
Lower Body Prehab
At least 1 minute of each: Deep Squat - hold and rock around at the bottom of the squat to find tightness. Russian Baby Makers Hip Flexor to Hamstring Stretch - don't forget to switch sides half way through Active Frog Stretch 90/90 Hip Mobility T-Spine Reach - don't forget to switch sides half way through Cossack Squat Ankle Dorsiflexion Stretch
Conditioning
C
Cindy
As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats
D
Static Stretch
1 x 5:00
A
SkiErg
1 x 2000
Prep
B
Upper Body Prehab
15 Banded Face Pull 15 Banded Rear Delt Pull 15 Banded Lat Pulldown 20 Mini Band Pulse 5 Scap Activations - If you have trouble with hanging doing these then you can use blocks to allow you to take some of your weight as in the Hanging Hip Touch video attached. 10 1-Arm DB Rows - Keep weight light and remember to do the reps on each side 10 Thoracic Extension on Foam Roller
C1
DB Bench Press
10, 8, 6, 4, 2, 2, 2, 2, 2, 2
C2
1-Arm DB Row
10 x 8
D1
Shoulder Press
3 x 12
D2
V-Ups
E
Bear Crawl
5 x 20
F
Static Stretch
1 x 5:00
A
Swimming Upper Body Warm up
1 x 1
B
Swimming
@ 45:00
C
Static Stretch
1 x 5:00
A
Rowing
@ 2000
B1
(w) Deadlift
1 x 4 @ MAX kg
B2
(w) Push Jerk
1 x 4 @ MAX kg
C
Static Stretch
1 x 5:00
A
Run
@ 60:00
B
Static Stretch
1 x 5:00
Craig Coggle
Completing several ultra-endurance events & weightlifting competitions. I fall in 2 specific areas powerlifting & endurance with success in both areas! Athletes achieving rankings at British, European, World & Commonwealth in multiple sports. Knowledge in both fields provides a unique advantage. My philosophy is “Build an engine and make them strong!” Education MSc Strength & Conditioning Science
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Craig's Ultimate Fitness Throwdown
Craig's Ultimate Fitness Throwdown
Craig's Ultimate Fitness Throwdown
