PERFORMANCE PROGRAM
Black Mountain Athletic
Strength & Conditioning, Functional TrainingDoes your performance matter to you? Whether it is for your life, sport of job, it's time to take your training seriously and build a strong, muscular body and a mindset to match!
7 Days a week of programming
20-70 minute sessions
Sessions will focus on the following components: Strength, Cardio & Flexibility/Mobility
The Black Mountain Athletic Performance Program is a daily training program designed for everyday humans to reach their peak athletic potential.
If you get excited about lifting heavy weights, improving your cardio or you just want to build a resilient and strong body and mind all while looking good you have come to the right place. My approach to programming delivers results for your strength and conditioning. It will leave you wondering why you have wasted your time training any other way.
This is not your run of the mill training program. There will be a trend throughout the program that will build on your foundation of strength, specific conditioning workouts to maximize your fitness level and with mobility and recovery days throughout the week you will never miss training due to being stiff and sore.
A
Stretch - Full Body1
ZONE 2 AEROBIC CONDITIONING CIRCUIT - WEEKEND EDISH.
A
CHOOSE YOUR MODALITY TO DO YOUR CONDITIONING WORK WITH OR GET OUTSIDE AND HAVE FUN DOING AN ACTIVITY YOU WOULD PREFER TO DO. SPIN BIKE, ROAD BIKE, AIR BIKE, RUNNING , ROWING, SWIMMING WORK: 30-60 MINUTES EFFORT: ZONE 2 COOL DOWN: 5 MINUTES EASY ----- REMAIN IN ZONE 2 FOR THE ENTIRETY OF THE THE TIME - DO NOT GO INTO ZONE 3 OR HIGHER ON YOUR HEART RATE MONITOR/WATCH. IF YOU DON'T HAVE A HEART RATE MONITOR IT IS RPE 6 ON THE SCALE - YOU CAN HAVE A CONVERSATION WITH SOMEONE BUT THEY CAN TELL YOU ARE EXERCISING AS IT SOUNDS LABORED. RPE FOR CONDITIONING: 10 - ALL OUT MAX EFFORT - SOMEONE IS CHASING YOU WITH A KNIFE 9 - VERY HARD - VERY DIFFICULT TO MAINTAIN EXERCISE INTENSITY. CAN BARELY BREATHE AND SPEAK ONLY A FEW WORDS. 8-7 - VIGOROUS - BORDERLINE UNCOMFORTABLE. SHORT OF BREATH, CAN SPEAK A SENTENCE. 4-6 - MODERATE - BREATHING HEAVILY, CAN HOLD A CONVERSATION. STILL SOMEWHAT COMFORTABLE, BUT BECOMING MORE NOTICEABLY CHALLENGING. 2-3 - RECOVERY.
A1
Dynamic Warm Up 2
A2
Assault Bike
1 x 5:00
Circuit
B
12 MIN EMOM (EVERY MINUTE ON THE MINUTE) Odd Minute - 2 Wall Walks Even Minute - 5 x Hang Power Cleans (BB / if you don't have a BB then do them with DBs) RPE 8
Circuit
C
Finish the Workout for Time - note it down in the Workout notes. Workout A: 100 Skips 10 Air Squats 90 skips 10 Squats 80 skips 10 squats.... all the way down to 10 skips / 10 squats + rest 5 minutes + 15 minutes As Many Rounds As Possible @ sustained pace (Perform at a pace you could sustain for 60 minutes) 15 Cal Cardio Equipment (assault bike, ski erg, rower) 10 x Butterfly sit Ups 5 x 8 Count bodybuilders C. 5-10 minute Easy Cool down on any cardio equip or walking
A1
TFL RELEASE
A2
ADDUCTOR RELEASE
A3
PEC MINOR RELEASE
A4
FLOOR/WALL ANGELS
2 x 20
A5
Wall Adductor and Glute stretch
A6
Couch Stretch (Hip Flexors)
A
Assault Bike
1 x 5:00
B1
Squat Warm up
B2
Back Squat
3 x 5 @ 80 %
C1
Bent Over Row supinated
3 x 6
C2
DB Floor Press
3 x 6
Circuit
D
4 Sets 2 x Hang snatch - Light weight / bar 4 x Snatch Grip Behind the neck presses 6 x Over head Squats Rest 1-2 min b/twn sets D. 5-10 minute Easy Cool down
ZONE 2 AEROBIC CONDITIONING CIRCUIT
A
CHOOSE YOUR MODALITY TO DO YOUR CONDITIONING WORK WITH SPIN BIKE, ROAD BIKE, AIR BIKE, RUNNING , ROWING, SWIMMING WORK: 30-60 MINUTES EFFORT: ZONE 2 COOL DOWN: 5 MINUTES EASY ----- REMAIN IN ZONE 2 FOR THE ENTIRETY OF THE THE TIME - DO NOT GO INTO ZONE 3 OR HIGHER ON YOUR HEART RATE MONITOR/WATCH. IF YOU DON'T HAVE A HEART RATE MONITOR IT IS RPE 6 ON THE SCALE - YOU CAN HAVE A CONVERSATION WITH SOMEONE BUT THEY CAN TELL YOU ARE EXERCISING AS IT SOUNDS LABORED. RPE FOR CONDITIONING: 10 - ALL OUT MAX EFFORT - SOMEONE IS CHASING YOU WITH A KNIFE 9 - VERY HARD - VERY DIFFICULT TO MAINTAIN EXERCISE INTENSITY. CAN BARELY BREATHE AND SPEAK ONLY A FEW WORDS. 8-7 - VIGOROUS - BORDERLINE UNCOMFORTABLE. SHORT OF BREATH, CAN SPEAK A SENTENCE. 4-6 - MODERATE - BREATHING HEAVILY, CAN HOLD A CONVERSATION. STILL SOMEWHAT COMFORTABLE, BUT BECOMING MORE NOTICEABLY CHALLENGING. 2-3 - RECOVERY.
A
Assault Bike
1 x 5:00
Circuit
B
A1. 10 MINUTES OF: - TURKISH GET UPS WITH A MODERATE WEIGHT (12-20 KG KETTLE BELL) A2. 5 SETS OF WITH AS MUCH REST AS NEEDED BETWEEN SETS TO FEEL READY AGAIN; 1-2 MINUTES - 6 POWERFUL DOMINANT HAND KB SWINGS (16-24 KG KETTLE BELL) - 4 POWERFUL LESS DOMINANT HAND KB SWINGS (SAME WEIGHT) B. 15 minutes As Many Rounds As Possible @ sustained pace 3 X RIGHT HAND DB SNATCHES - HEAVY 10 Cal Assault Bike Sprint 3 X LEFT HANDED DB SNATCHES 10 Cal Assault Bike Sprint C. 5-10 minute Easy Cooldown on cardio equipment / walking
A1
TFL RELEASE
A2
ADDUCTOR RELEASE
A3
PEC MINOR RELEASE
A4
FLOOR/WALL ANGELS
2 x 20
A5
Wall Adductor and Glute stretch
A6
Couch Stretch (Hip Flexors)
A
Assault Bike
1 x 5:00
B1
Hip Hinge Warm up
B2
Deadlift
3 x 5 @ 80 %
C1
Pull up
3 x 6
C2
Z Press
3 x 6
Circuit
D
30 Minutes As many rounds as possible 20 x DB Walking Lunges 10 x KB/DB Swing 1 x Run 400m at easy pace 5 x Burpee Over Box B. 5-10 minute Easy Cooldown cardio equipment or walking
ZONE 2 AEROBIC CONDITIONING CIRCUIT - WEEKEND EDISH.
A
CHOOSE YOUR MODALITY TO DO YOUR CONDITIONING WORK WITH OR GET OUTSIDE AND HAVE FUN DOING AN ACTIVITY YOU WOULD PREFER TO DO. SPIN BIKE, ROAD BIKE, AIR BIKE, RUNNING , ROWING, SWIMMING WORK: 30-60 MINUTES EFFORT: ZONE 2 COOL DOWN: 5 MINUTES EASY ----- REMAIN IN ZONE 2 FOR THE ENTIRETY OF THE THE TIME - DO NOT GO INTO ZONE 3 OR HIGHER ON YOUR HEART RATE MONITOR/WATCH. IF YOU DON'T HAVE A HEART RATE MONITOR IT IS RPE 6 ON THE SCALE - YOU CAN HAVE A CONVERSATION WITH SOMEONE BUT THEY CAN TELL YOU ARE EXERCISING AS IT SOUNDS LABORED. RPE FOR CONDITIONING: 10 - ALL OUT MAX EFFORT - SOMEONE IS CHASING YOU WITH A KNIFE 9 - VERY HARD - VERY DIFFICULT TO MAINTAIN EXERCISE INTENSITY. CAN BARELY BREATHE AND SPEAK ONLY A FEW WORDS. 8-7 - VIGOROUS - BORDERLINE UNCOMFORTABLE. SHORT OF BREATH, CAN SPEAK A SENTENCE. 4-6 - MODERATE - BREATHING HEAVILY, CAN HOLD A CONVERSATION. STILL SOMEWHAT COMFORTABLE, BUT BECOMING MORE NOTICEABLY CHALLENGING. 2-3 - RECOVERY.
A1
TFL RELEASE
A2
ADDUCTOR RELEASE
A3
PEC MINOR RELEASE
A4
FLOOR/WALL ANGELS
2 x 20
A5
Wall Adductor and Glute stretch
A6
Couch Stretch (Hip Flexors)
Rob Allardice
Rob's extensive background includes coaching a diverse range of individuals, from those seeking a more active life to professional MMA fighters. His passion lies in guiding people to be the best version of themselves. As an accredited Strength and Conditioning (ASCA) coach with qualifications in PT he has developed an in depth understanding of various training methodologies.
Brace yourself for exhilarating workouts that will push you to your limits, but don't worry, you'll soon find yourself addicted to the rush!
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PERFORMANCE PROGRAM
PERFORMANCE PROGRAM
PERFORMANCE PROGRAM
