Nxt Gen Cardio Threshold
Nxt Gen Athlete
Functional Fitness, Youth Sports, General FitnessI created the Nxt Gen Cardio Threshold program to take everything that leverages what I've learned and am learning in my training to deliver YOU amazing programming, education, and coaching so you can reach and exceed your fitness goals.
Nxt Gen Cardio is specifically designed to give you a clear path toward how to build an engine that serves as the foundation for you to compete and WIN. I am a firm beleiver that engines build championships so this should be the fundemental foundation for all athletes looking to crush it in the funcitonal fitness space.
With Nxt Gen Cardio, you'll get 4 days a week of programming. You can expect to be pushed past what you think you might be capable of, with thoughtful and progressive overload We'll leverage the Echo Bike, Concept 2 Rower, Ski Erg Machines. As well as Running progressions, Light load barbell cycling, and Body-weight functional movements. You will want access to light/moderate KBs/Dbs as well for this!
You'll put in 75-90 minutes per session in each of those 4 days. Each session will include: 1)Warm-up or task specific activations
2)Main Workout (1 or 2 pieces)
3)Cool Down
What you join Next Gen Athlete, you're pat of the Next Gen Family and you'll have access to me as your coach. I'll be on our team's message board, making sure I'm giving you guidance and coaching throughout your training journey.
If you want to... *Dominate all things in the cardio vascularl domain in the functional fitness space *Build a better engine for workouts with longer aerobic time domains (5-20 minutes)... Deliver bigger and more efficient “burst” in short-time domain workouts. (1-5 mins) *Leverage Power Output and maximum threshold with more body weight and machine-style movements *Have absolute confidence in your ability to pace for yourself as an athlete.
YOU'RE IN THE RIGHT PLACE
And, I'm delivering Next Gen Cardio to you for less than $1/day, intentionally making it attainable for anyone willing to put in the work. Lets get working and I'll see you in the app!
Task Specific Warmup
A
3 sets: 10 high box step ups + Slow Eccentric (3 seconds down) 10 fast up downs (half burpee) 15 side leg swings (per side) :15 second assault bike sprint *move through at warmup pace with little to no rest between movements! *Increase bike intensity each round
B
Tabata Hang Power Snatch
8 x MAX
C
Tabata Hang Power Clean+Jerk
8 x MAX
Metcon
D
30-20-10: Burpee to target (12 in above reach) Kettlebell swings (53/35) *rest 3 mins 15-10-5 Kettlebell swings (70/53) Burpee to bar (12 in above reach) NOTES- Record the total time to complete both sections (include your 3-minute rest time in your score). Swings are American (overhead) Push threshold @90% on first piece then 100% on second piece
Task Specific Warm-Up
A
3 sets of: 100 foot bear crawl 20 slow calf raises 100 foot karaoke (each way) 10 Open Hip Gates 10 Close Hip Gates *goal is to get activated for running: Hamstrings, hips, calfs, thoracic
B
Run
3 x 1600
Core/Leg Burner
C
:90 plank (weight on back RX+) :90 wall sit (Kb in goblet Rx+) *Rest 1 min between sets X 3 sets *1:30 minutes is a long time to work here, don't feel bad if you have to scale it down to make this a 8 RPE, would rather have this be unweighted and achieve the time prescribed! *if you
Task Specific Warm-Up
A
15 min Clock at Light Pace: 10 Wall Balls 20/14 10 DB snatches 50/35 50ft bear crawl 50ft crab walk 50ft Samson Lunge *Breathe between implements and don't treat this like an AMRAP, simply practice good movement proficiency at each station!
Cyclical Aerobic Machine Work
B
2 sets: 1:00 fast pace row 2:00 recovery pace ski 1:00 fast pace bike (assault or bike-erg) *Rest 2 min after each set Straight into… 2 sets: 1:00 fast pace ski 2:00 recovery pace bike 1:00 fast pace row *Rest 2 min after each set Straight into… 2 sets: 1:00 fast pace bike 2:00 recovery pace row 1:00 fast pace ski *Rest 2 min after each set Total workout time: 34 min
C1
Jumping Lunges
8 x 20
C2
Sled Sprint
8 x 15
Task-Specific Warm up
A
3 sets: 8 single arm kb deadlifts+ 8 single arm kb hang cleans+ 8 single arm kb shoulder to oh + :30 OH Hold (complete all on one arm then switch) 60s Assault Bike 30s Barbell Grip Smash(per side) *use a Kb that's a warmup weight and allows this to me a FLOW! If no KB access use a DB(:
Recovery Under Tension Work
B
10 sets: 90 seconds ECHO BIKE at a moderate/fast pace (Zone 3-4 Pace) ---Right into--- 90 seconds recovery cycling through these positions: -Pull up Bar Hang -Handstand Hold on Wall -Double KB Farmers Hold (53s/35s) -Double KB Front rack Hold (53s/35s) -Double KB Overhead Hold (53s/35s) NOTES *complete each position twice throughout the 10 sets, use HR monitor if avalible **No rest between sets ***intent here is to breathe effectively in these positions and be ready to go the following round of biking ****No need to work the entire :90 for the "recovery" movements, the goal is to hold good positions for a 7 RPE time frame without blowing up too much for the next bike!
C
Odd Object Run (Sandbag, D-Ball, Ruck-Sack, Vest)
1 x 1 @ 25 %
When you join a team you’re getting more than programming, you’re joining an online community.
Nxt Gen Cardio Threshold
Nxt Gen Cardio Threshold
Nxt Gen Cardio Threshold
