Reach|Functional Training
Team Reach Training
Functional Training, Strength & ConditioningTraining is scheduled for 6 days a week, with your off day being on Sundays. Weight training will focus on power, strength, and Hypertrophy. The program includes extensive training on power output designed to keep you explosive and supple. The strength work is periodized, but does not focus on maximal effort lifts. As a result, there's no need to try and hit PRs when you're not competing. A significant portion of the weight training is geared towards hypertrophy. If you're going to train 4 to 6 days a week, you should like you do.
Functional strength work like heavy carries and heavy pushes and pulls are staples throughout the training.
Conditioning focuses on max V02 efforts, low intensity steady state, and non-competitive Metabolic Conditioning. Short maximum VO2 efforts are programmed to keep your heart strong. One session a week is allocated to low intensity steady state cardio to maintain and build your endurance. And, a weekly metabolic conditioning workout will keep things fresh and fun.
Skill acquisition and mobility has also been programmed throughout your weekly training.
*This program does NOT have running.
Prep
A
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
B
Plate Squat Hold
3 x 0:10
C1
1 1/4 Air Squat
2 x 5
C2
Lunging Hip Opening Complex
2 x 5
D
Two Step Box Jump
3 x 2
E
Back Squat
4 x 10
F
Treadmill Backwards Walk
1 x 3:00
G1
Banded Pallof Press
3 x 15
G2
Handrelease pushups
G3
Inverted Row Iso Holds
3 x 0:30
H
Sandbag Bearhug Carry
3 x 50
I
Banded Hammer Isometric Curl
3 x 5 @ 0:30
J
Straight Bar Cable Curl
15, 12, 10
Recovery
K
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
Prep
B
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
C1
Front Lunge and Twist
2 x 10
C2
Lunging Hip Opening Complex
2 x 4
D
Alternating Leg Box Jump
2 x 10
E
Double KB Front Rack Step-Ups
4 x 8
F
Dual KB Lateral Squat
3 x 7
G1
Jumping Chin-Up
2 x 10
G2
Extensive MB Overhead Throw
2 x 20
H
Floor Seated Underhanded High Pull
4 x 10
I
Explosive Pendlay Row
4 x 5
J
Seated Single Arm Cable Tricep Pulldown
3 x 15
K
SkiErg
6 x 5
Recovery
L
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
B1
Bird Dog
2 x 10
B2
Russian KB Swing
2 x 5
B3
Banded Straight Arm Pulldown
2 x 10
C1
Hex Bar Deadlift
4 x 3
C2
Box Jump
4 x 1
D
Plyo Push-Up w/Depth
3 x 5
E
Bench Press
3 x 5
F1
Band Pass Through
2 x 10
F2
Half Kneeling Banded Shoulder Press
2 x 10
G
Tall Kneeling DB Neutral Grip Shoulder Press
3 x 15
H
Low Sled Push
4 x 20
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Stairmaster
1 x 30:00
A2
DB Farmer's Walk
3 x 100
B1
BikeErg
1 x 30:00
B2
DB Farmer's Walk
3 x 100
C
Copenhagen Plank
2 x 0:20
D
Seated Banded Clamshell
2 x 30
E
Extended Child's Pose
1 x 2:00
F
KB Halo
2 x 20
G
DB Windmill
2 x 10
H
Box Ankle Stretch
2 x 0:30
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
Prep
B
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
C1
Panther Shoulder Taps
2 x 20
C2
Split Jump
2 x 10
C3
Decline Push Up
C4
Mixed Grip Pull-Up
2 x 10
D
1 1/4 KB Front Squat
3 x 8
E
Alternating DB Bench Press
3 x 20
F
Bench Supported 1-Arm Landmine Row
3 x 12
G1
Low to High Staggered Chest Fly
3 x 15
G2
High Angle Banded Rear Delt Fly
3 x 15
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Rowing
B2
Slam Balls
B3
Air Bike
B4
Alternating V-ups
C
DB Supinated Curl
3 x 15
D
Tricep Pushdown
3 x 15
E
Single Arm Banded Front Raise
2 x 15
F
Leaning Calf Raise
3 x 15
Recovery
G
Lower Body Foam Roll
Complete Each Movement as Follows: Lying Quad x10 slow rolls on both legs Lying Lateral Leg x10 slow rolls & 10 side to side slow rolls on both legs Seated Hamstring x10 slow rolls on both legs Lying Adductor x10 slow rolls on both legs Seated Calf x10 slow rolls & x10 side to side slow rolls on both legs
Prep
H
Upper Body Foam Roll
Complete Each Movement as Follows: Psoas and Abs x10 slow rolls per side Lower Back x10 slow rolls per side Thoracic x10 slow rolls Upper Thoracic Extension x10 reps Lats x10 slow rolls per side Tricep x10 slow rolls per side Pecs x10 slow rolls per side Bicep x10 slow rolls per side Serratus x10 slow rolls per side
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, Professional Youth Coach Certified, Pn1 Certified -Owner and Head Coach of Reach Functional Fitness -DEKA & HYROX AG World Champion -Husband to a beautiful wife -Father of three sons
When you join a team you’re getting more than programming, you’re joining an online community.
Reach|Functional Training
Reach|Functional Training
Reach|Functional Training
