Chop It Up Strength
Strength & Conditioning, Functional Fitness, General FitnessYou just finished your athletic career, you want to stay in shape but don't know quite how... You know that you want to look good, but you also want to move well and keep some of your athleticism, but you don't want to be getting hurt while you're training.
Guess what....
This program is for you!!!
Whether you are 35 years old trying to stay in shape for jiu-jitsu or you're a college student wanting to stay athletic.
This program utilizes a system called "Concurrent Programming", which is a nerdy way of saying we are going to do a little bit of everything. You'll train to increase power production, improve strength, improve muscular and cardiovascular work capacity, and of course, maintain your athletic physique.
Concurrent programming involves employing a science-based phasic approach to training. This program strategically balances volume, intensity, rest, and tempo to emphasize one adaptation while ensuring other qualities don't go dormant. One month you will be doing "body-building" work outs with a few athletic movements sprinkled in, then the next month you may be doing more sprints and conditioning. But you will ALWAYS be doing a little bit of everything!
5 sessions per week
Must use App app to view and log training
Team Training
A
Airdyne
1 x 3:00 @ 2
B1
Lateral Lunge
1 x 10
B2
Hindu Push-Up
1 x 10
B3
Side Plank On Hand
1 x 30
B4
Squat Jump
1 x 10
C1
DB Rear Foot Elevated Split Squat
12, 10, 8, 8
C2
Single Leg Broad Jump & Land
4 x 6
D1
One-Arm DB Bench Press
12, 10, 8, 8
D2
Chin-Up
E1
Weighted Push Ups
3 x 15
E2
Inverted Row
3 x 20
E3
Barbell Roll Outs
3 x 12
F
Airdyne
5 x 20
A1
Fire Hydrant
2 x 10
A2
Overhead Squat w/ PVC
2 x 10
A3
Single-Leg Glute activation bridge
2 x 10
A4
Copenhagen Progression
2 x 20
A5
Side Plank On Hand
2 x 20
B
Light Jog
1 x 5:00
Conditioning
C
Lactate is King
2:00 min Treadmill run (max speed possible) Air Squats - 1 tabata 2:00min Treadmill run (max speed possible) Push Ups - 1 tabata 2:00min Treadmill run (max speed possible) Split lunge jumps - 1 tabata 2:00 min treadmill run (max speed possible) V-Ups - 1 tabata
A
Light Jog
1 x 3:00 @ 2
B1
Copenhagen Progression
1 x 0:20
B2
Half Kneeling Wall Spine Rotation
1 x 5
B3
Single Arm Downward Dog Plank Reach
1 x 8
B4
Plyometric Push-ups
1 x 10
C1
Hex Bar Deadlift
10, 8, 6, 6
C2
Squat Jump
4 x 10
D1
1-Arm DB Row
12, 10, 8, 8
D2
Half-Kneeling DB Shoulder Press
12, 10, 8, 8
E1
TRX Hamstring Curls
3 x 12
E2
Hanging Knee Raise
3 x 10
E3
Cable Chop (Low to High)
3 x 10
F
Rowing
3 x 500
A1
Barbell Shrug
4 x 12
A2
DB Lateral Raise
4 x 12
A3
Chest Supported Rear Delt Row
4 x 12
B1
Seated Incline DB Curls
4 x 12
B2
Cable Tricep Pushdown
4 x 12
C1
Barbell Bicep Curl
3 x 12
C2
Skull Crushers
3 x 12
D1
Chin-Up
1 x 40
D2
Push-Up
1 x 70
A1
Straight Leg Calf Raise (Wall)
2 x 20
A2
Bent Knee Calf Raises
2 x 20
A3
Tibialis Toe Raise (Wall)
2 x 20
B
Light Jog
1 x 50:00
C
Static Stretch
1 x 5:00
When you join a team you’re getting more than programming, you’re joining an online community.
OA5 - "Once An Athlete Always An Athlete"
OA5 - "Once An Athlete Always An Athlete"
OA5 - "Once An Athlete Always An Athlete"
