RAW Performance Training
General Fitness, Strength & ConditioningYou are responsible for your own health and wellness. It's easy to make excuses or to let other things take priority, but if you want to see results, you have to be consistent with the effort you put in. That means you need to CLOCK IN every day and do the work that needs to be done. No one else can do it for you. If you don't work, you don't get paid! You owe it to yourself and to your loved ones to be the best you can be.
General Programming Structure:
- Concurrent Training Model with 6 structured training days per week.
- 3 Full Body Strength Days
- 3 Aerobic Conditioning Days
- All foundational movement patterns hit at least once per week.
- Structured warm-ups
- Structured recovery work
This training team isn’t meant to make you a master at any one particular fitness quality or exercise, but instead intended to make you a fitter, stronger, healthier, all-around better human.
Features6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
CLOCK IN - FULL BODY WARMUP #7 (T)
OPTIONAL: Light Cardio - 3-5 minutes OPTIONAL: Full body foam roll x 10-15s on tight areas as needed A) Hamstring Floss x 10 each leg B) Roll Over into V-Sit x 10 C) Prone Cobra x 3 x 30s hold D) Perform the following 2x through with no rest: 1) Standing Single-Leg Calf Raise x 15-20 each leg 2) Banded Spanish Squat x 10 3) Foot Elevated Single-Leg Straight-Leg Hip Extension x 8-10 each leg 4) Push-Up to Single-Arm Support x 5 each arm 5) Empty Trap Bar Shrug x 25 E) Empty Trap Bar RDL x 10
B
Rotational Box Jump
3 x 6
C
Trap Bar Deadlift
5 x 8
D
DB Bench Press
4 x 6
E
DB Front Rack Alternating Cossack Squat
3 x 16
F
Lat Pulldowns (Neutral Grip)
2 x MAX
G
Reverse Crunch
3 x 10
Recovery
H
5-5-5-5 Breathing
Set a timer for 3 minutes and perform the 5-5-5-5 breathing method. 5s breath in through the nose, 5s hold, 5s out through the nose, 5s hold, repeat. This should be performed either lying down, or seated. Either turn of music completely, or listen to "spa" type music. I recommend doing this outside with a view of grass or trees if possible. This is a great way to reset your body to a parasympathetic state.
Prep
A
CLOCK IN - CONDITIONING WARMUP
- OPTIONAL: Light Cardio x 3-5 minutes - OPTIONAL: Full body foam roll x 10-20s per muscle group as needed - Supine Knees Bent Windshield Wipers x 10 total - Roll Over to V-Sit x 10 - Bird Dog x 3 x 10s hold each side - Side Plank x 3 x 10s each side - Bear Crawl FWD/BWD x 10 yards each direction - Walking Knee Hug x 5 each leg - Walking Quad Stretch x 5 each leg - Walking Hip Stretch x 5 each leg - Heel Walks x 10 yards - Walking Half-Moon Lunge x 5 each leg - Leg Swings FWD/BWD x 10 each direction x each leg - Leg Swings Side/Side x 10 each direction x each leg
B
Extensive Squat Jumps
Conditioning
C
CLOCK IN - TEMPO INTERVALS #2
Perform 8 rounds of the following either outside or on a treadmill: - 10s jog at roughly 70% pace (HR should be top of zone 2, bottom of zone 3) - 60s active rest. During active rest perform 10 band pull-aparts.
Conditioning
D
CLOCK IN - Cardiac Output #2
Going for 20 total minutes of movement keeping HR between 125-150. You can approach it in a few ways: - 20 min. steady state cardio (e.g. jog, bike, row) - Break that 20 min up into multiple exercises at different time lengths (i.e. 2x10min. or 4x5min., etc.) Really, the options are endless as long as you stay within the HR parameters. We also don't want to put too much eccentric stress (for absorption) on the body either. So stay away from high impact activities like sprinting.
E1
Prone Single-Leg Banded Hamstring Curl
1 x 50
E2
Banded French Press
1 x 50
E3
Prone Single-Leg Banded Hamstring Curl
1 x 50
Recovery
F
5-5-5-5 Breathing
Set a timer for 3 minutes and perform the 5-5-5-5 breathing method. 5s breath in through the nose, 5s hold, 5s out through the nose, 5s hold, repeat. This should be performed either lying down, or seated. Either turn of music completely, or listen to "spa" type music. I recommend doing this outside with a view of grass or trees if possible. This is a great way to reset your body to a parasympathetic state.
Prep
A
CLOCK IN - FULL BODY WARMUP #8 (PRESS)
OPTIONAL: Light Cardio - 3-5 minutes OPTIONAL: Full Body Foam Roll x 10-15s as needed on tight muscle groups A) Brachial Hang x 30s B) Lizard w/ Rotation x 6-8 each leg C) 90/90s x 5 each direction D) Perform the following 2x through with no rest: 1) Wall Supported Tib Raises x 25 2) Lateral Lunge to Band Adduction x 5 each leg 3) DB Scarecrows x 10 E) Hand Release Push-ups x 10-12
B
Half Kneeling Med-Ball Shotput Throw
3 x 6
C
Barbell Close Grip Bench Press
8, 8, 8, 8, MAX
D
DB Contralateral FFE Reverse Lunge
4 x 12
E
Bench Supported Landmine Meadow Row
3 x 16
F1
Your Choice
3 x 12
F2
Your Choice
3 x 12
OPTIONAL: CONDITIONING
G
CLOCK IN - HIGH RESISTANCE INTERVALS #1
Perform AMRAP in 10 minutes of the following: - Sled Push Sprint* x 5s - Rest until HR drops back to 130** *Start with 80% bodyweight on sled. If you don't have a sled then either perform 5s sprints on a 15% incline treadmill OR set a stationary bike to high resistance and perform 5s sprints. **If HR does not go above 130 on the first few reps, then just rest 60s
Recovery
H
5-5-5-5 Breathing
Set a timer for 3 minutes and perform the 5-5-5-5 breathing method. 5s breath in through the nose, 5s hold, 5s out through the nose, 5s hold, repeat. This should be performed either lying down, or seated. Either turn of music completely, or listen to "spa" type music. I recommend doing this outside with a view of grass or trees if possible. This is a great way to reset your body to a parasympathetic state.
Prep
A
CLOCK IN - CONDITIONING WARMUP
- OPTIONAL: Light Cardio x 3-5 minutes - OPTIONAL: Full body foam roll x 10-20s per muscle group as needed - Supine Knees Bent Windshield Wipers x 10 total - Roll Over to V-Sit x 10 - Bird Dog x 3 x 10s hold each side - Side Plank x 3 x 10s each side - Bear Crawl FWD/BWD x 10 yards each direction - Walking Knee Hug x 5 each leg - Walking Quad Stretch x 5 each leg - Walking Hip Stretch x 5 each leg - Heel Walks x 10 yards - Walking Half-Moon Lunge x 5 each leg - Leg Swings FWD/BWD x 10 each direction x each leg - Leg Swings Side/Side x 10 each direction x each leg
B
Extensive Squat Jumps
Conditioning
C
CLOCK IN - TEMPO INTERVALS #2
Perform 8 rounds of the following either outside or on a treadmill: - 10s jog at roughly 70% pace (HR should be top of zone 2, bottom of zone 3) - 60s active rest. During active rest perform 10 band pull-aparts.
Conditioning
D
CLOCK IN - Cardiac Output #2
Going for 20 total minutes of movement keeping HR between 125-150. You can approach it in a couple of ways: - 20 min. steady state cardio (e.g. jog, bike, row) - Break that 20 min up into multiple exercises at different time lengths (i.e. 2x10min. or 4x5min., etc.)
E1
Prone Single-Leg Banded Hamstring Curl
1 x 50
E2
Banded French Press
1 x 50
E3
Prone Single-Leg Banded Hamstring Curl
1 x 50
Recovery
F
5-5-5-5 Breathing
Set a timer for 3 minutes and perform the 5-5-5-5 breathing method. 5s breath in through the nose, 5s hold, 5s out through the nose, 5s hold, repeat. This should be performed either lying down, or seated. Either turn of music completely, or listen to "spa" type music. I recommend doing this outside with a view of grass or trees if possible. This is a great way to reset your body to a parasympathetic state.
Prep
A
CLOCK IN - FULL BODY WARMUP #9
OPTIONAL: Light Cardio x 3-5 minutes OPTIONAL: Full body foam roll x 10-15s as needed on tight muscle groups A) Froggers x 10 B) Wall Adjacent T-Spine Opener x 5 each direction C) Bench T-Spine Mobility x 3 x 10-20s D) Perform the following 2x through with no rest: 1) Squatted Heel Raise x 15-20 2) Reverse Nordic x 8-10 3) Banded Clam Shell x 5-8 each leg 4) Weighted Shoulder Circles x 10 circles each direction 5) Chest Supported DB Y-Raise x 10 E) Goblet Squat x 5 x 3s iso hold at bottom
B
Seated DB Box Jump
3 x 5
C
Barbell Front Box Squat
5 x 8
D
Pendlay Row
4 x 6
E
Feet Elevated Barbell Glute Bridge
3 x 8
F
Push-ups
1 x 100
G
Anti-Rotation ABCs
2 x 52
Recovery
H
5-5-5-5 Breathing
Set a timer for 3 minutes and perform the 5-5-5-5 breathing method. 5s breath in through the nose, 5s hold, 5s out through the nose, 5s hold, repeat. This should be performed either lying down, or seated. Either turn of music completely, or listen to "spa" type music. I recommend doing this outside with a view of grass or trees if possible. This is a great way to reset your body to a parasympathetic state.
Prep
A
CLOCK IN - CONDITIONING WARMUP
- OPTIONAL: Light Cardio x 3-5 minutes - OPTIONAL: Full body foam roll x 10-20s per muscle group as needed - Supine Knees Bent Windshield Wipers x 10 total - Roll Over to V-Sit x 10 - Bird Dog x 3 x 10s hold each side - Side Plank x 3 x 10s each side - Bear Crawl FWD/BWD x 10 yards each direction - Walking Knee Hug x 5 each leg - Walking Quad Stretch x 5 each leg - Walking Hip Stretch x 5 each leg - Heel Walks x 10 yards - Walking Half-Moon Lunge x 5 each leg - Leg Swings FWD/BWD x 10 each direction x each leg - Leg Swings Side/Side x 10 each direction x each leg
B
Extensive Squat Jumps
Conditioning
C
CLOCK IN - MIXED METHODS #3
Perform 10 rounds of the following. These are not to be done all out, but instead more at a 6-7 RPE. HR should stay mid zone 3 throughout. - 30s Battle Rope Alternating Waves* - 30s Stationary or Air Bike - 30s DB or KB Swings - 30s Jump Rope - 60s Rest *If no battle rope you can do med ball slams.
Recovery
D
5-5-5-5 Breathing
Set a timer for 3 minutes and perform the 5-5-5-5 breathing method. 5s breath in through the nose, 5s hold, 5s out through the nose, 5s hold, repeat. This should be performed either lying down, or seated. Either turn of music completely, or listen to "spa" type music. I recommend doing this outside with a view of grass or trees if possible. This is a great way to reset your body to a parasympathetic state.
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