High Performance
CR-Athletics
Functional Fitness, Strength & Conditioning, Functional TrainingHigh Performance is an adult fitness program that combines olympic weightlifting, functional strength training, high intensity interval training & metabolic conditioning.
Not only will its built in modifications and training options support your needs, goals, and be accommodating to your busy schedule but each phase of training will build upon previous training, as this program supports an increase in performance, mobility, lean body mass (fat loss), and overall daily energy.
The High Performance program is recommended for individuals looking to feel and look their best, weekend warriors, and any and all adults regardless of their capability or current fitness level.
Program Details -
- Each workout lasts approximately 60 minutes and is complete with detailed exercise prescription and workout tracking.
- New workout phases / progressions published every 1-3 weeks ensuring that you continually make progress and eliminate any possibility of plateauing
- Includes detailed and progressive warmups and cooldowns, core training, along with post workout nutritional guidance
Prep
A
High Performance Warmup - A
1st - "Light Cardio" Pick from any of the following options - Run 800m (or half mile) 500m Row Versiclimber - 200ft climb Jump Rope - 3 rounds of 1 min. On : 1 min. Off Bike - 5 min. Elliptical - 5 min. Treadmill Run - 5 min. then... - "Movement Prep" 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 with twist - 5ea. side then... - "Mobility & Activation" Seated T-spine rotations - 5ea. side Band Pullaparts - 15-20 reps
B
Power Clean
3 x 5 @ 60 %
C1
DB Bench Press
3 x 10
C2
Russian KB Swing
3 x 12
C3
TRX W Deltoid Fly
3 x 15
MetCon
D
15 min. AMRAP Air Squats x 20 Pushups x 20 Situps x 20 // *Complete as many rounds as possible within the 15min.
Recovery
E
Cooldown (Total 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 Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
F
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
High Performance Warmup - B
First - "Activation" 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... "Movement Prep" 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 with Twist - 5 ea. side Then... "Mobility" Toe touch progression - 2-3 sec. reps in ea. position (2 sec. holds) Side lying hip quad Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) Ankle Dorsiflexion (can be performed with or without band) - 3 reps ea. side
B
Back Squat
3 x 5 @ 75 %
C1
DB Push Press
3 x 6
C2
Inverted Row
3 x 10
C3
Plank w/ alternating arm reach
3 x 10
Conditioning
D
Aerobic Power Intervals
Exhaustive Tempos 40 sec. Sprint : 20 sec. Rest x 10 - 20 reps *Perform the intervals on any one of the following - Treadmill Curve Treadmill Versaclimber Bike Jacobs Ladder Assault Bike
Recovery
E
Cooldown (Total 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 Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
F
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
High Performance Warmup - C
1st - "Light Cardio" Pick from any of the following options - Run 800m (or half mile) 500m Row Versiclimber - 200ft climb Jump Rope - 3 rounds of 1 min. On : 1 min. Off Bike - 5 min. Elliptical - 5 min. Treadmill Run - 5 min. then... "Movement Prep" 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 with twist - 5ea. side then... "Mobility & Activation" med ball slams or pushups - 10-15 reps side lying t-spine rotation - 4-5 reps ea. side
B
Snatch
3 x 3 @ 70 %
C
Pull-up
3 x MAX
Metcon
D
3 Rounds for Time Thrusters x 10 Lungewalk x 20 ea. MB slams x 20
Recovery
E
Cooldown (Total 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 Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
F
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
Run Specific Warmup
Movements can be done moving or in a stationary position - Knee Hugs - 5 each leg quad stretch - 5 each leg leg cradle - 5 each leg leg swings - 10 each leg both forward & backwards and side to side reverse lunge with a twist - 5 each worlds greatest stretch - 2-3 reps each side inchworm - 5 reps prone calf stretch - 2-3 reps each side glute bridge - 10 reps each leg
B
Run
For Completion
Recovery
C
Cooldown (Total 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 Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
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 Program utilizes a progressive and research based training approach. Therefore all you need to do is to follow the program as its prescribed and you'll be one step closer to achieving your goals. What are you waiting for?
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High Performance
High Performance
High Performance
