Swink Athletics: Training by Swink Athletics in TrainHeroic

Swink Athletics

Functional Training, General Fitness
Coach
Swink Athletics

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-25

General Warm-up (~12:00)

A

3:00 Easy Row *focusing on rowing efficiency 1 Round of: -5-4-3-2-1 Inchworm + Pushups -10/10 Windmills, wide leg -8/8 Spiderman Lunges, alternating feet -10/10 Dynamic Hamstring Stretch -10/10 Shoulder Rolls - forward & backward -10/10 Arm Circles - forward & backward Then, 2 Rounds of: -20 Banded Face Pulls -0:20 High Plank -20 Banded Good Mornings

Burpee and Row prep (~8:00)

B

Set up a station that allows for a fast transition from the rower to your burpees. You can use a parallette for this as well. Using a training bar and small plates is also a good option because it is a smaller bar (taking up smaller space) making it easier to put away! -5 No Pushup Burpees over the bar, working the feet *aim to practice bringing one foot up before the other, almost a step, to keep the movement speed high and repeatable. -80m Row, 60-75% effort -2 Bar Facing Burpees, alternate the rotation on the burpee and alternate the foot that steps forward

Row FAST! (16:00)

C

4 Rounds of 2:00 on, 2:00 off (16:00): -250m Row -Max Bar Facing Burpees Notes: -This is an all out effort each round. Similar to the bike sprints we did about a month ago. -The row should take no more than a minute to get done or right at it which means after transition time to do burpees, you should get almost a full minute to do burpees. -Aim for a minimum of 10-15 burpees per round for a total of 40-60 reps total at the end of 4 rounds. Anyone want to shoot for over 80 reps?!!

Cool Down & Accessory

D

Everyone head out the door and go on a 200m walk, focusing on nasal breathing only! Then, 3 Rounds of: -15/15 CrossBody Mountain Climbers, on low rings, slow movement -15/15 Single Arm Banded Chest Flys -10 Rower Ab Rollouts

Monday
2021-10-26

General Warm-up (~12:00)

A

3:00 Easy Cardio, your choice 1 Round of: -1:00 Low Plank -10/10 Single Leg Glute Bridge, slow lower each rep -25 Banded Pull aparts -15 Ring Rows, 0:02 shoulder squeeze at the top of each rep 2 Rounds of: -15ft/15ft Lateral Band Walk -10 Empty Bar Good Mornings

Deadlift Prep (~8:00)

B

-5 Empty Bar Tempo Deadlifts, 0:05 down, 0:05 pause at the shin, 0:05 raise *focus is to NOT let the shoulders round. Shoulders and Lats should be burning from holding them back so tightly 2-3 Sets of: -5 Deadlifts, building to FIRST workout weight *focus is the SLOW LOWER. No bouncing. Not for speed, for time under tension.

C1

Deadlift

5, 3, 5, 3, 5, 3 @ 75, 78, 78, 80, 80, 85 %

C2

Band Pullaparts

30, 25, 20, 15, 10, 10

Deadlift Accessory

D

3 Rounds of: -15/15 Seated Banded Hamstring Curls -15 GHD Hip Extensions, weighted if possible -20/20 Banded Marches Notes: -Do not rush these movements. You are giving these muscles some love from the heavier lifts today. -Slower return for the curls, time under tension is your friend here. Also, you can have 1 band per leg and can do both legs at the same time versus 1 leg then the other. Saves time. -Hip Extensions should be focusing on ONLY squeezing the butt to raise the body. Only add weight if you are able to control this movement. -Banded marches should burn! Make sure to keep the feet spread wider than the hips once you start marching.

Tuesday
2021-10-27

General Warm-up (~12:00)

A

-1000m Easy GROUP Run, yes....1000m. *notice this is a group run. Have fun, chat on this run, but no need to "finish first" 2 Rounds of: -5 Inchworm + Pushup + Downdog -10 Scap Pushups -5/5 DB High Pull, slow lower, light to moderate weight -10 Hanging Scap Retractions

Press and Pull Prep (~10:00)

B

-10 Empty Bar Z-Press, slow lower, about 0:02-0:03 to lower *Focus on legs being straight and core being braced . -10 Empty Bar Rows, slow lower, about 0:02-0:03 to lower *focus on elbows being by your ribs angled towards your butt and not towards your shoulders 2 Sets of: -5 Z-Press, build to workout weight -5 Pushups -5 Bent Over Rows, build to workout weight (can be different than Z-Press) -5 Banded Lat Pulldowns, test band tension and bar height here

AMRAP #1 - Push (7:00)

C

7:00 AMRAP: -30/24 Calorie Bike, buy in Then, with remaining time, -10 Z-Press, slow lower, about 0:02-0:03 per rep -10 Pushups Notes: -Calories are NOT dependent on male/female. Instead, if you are physically capable of getting all 30 in the 3:00 window, do so. If you are only close to finishing the 24 in the 3:00 window, do 24. -Buy in should take no more than 3:00 of the 7:00 total. Do not send it on the Cals, but do keep a strong pace -Z-Press and Pushups will create a lot of fatigue in the press. However, we are looking for some sort of failure during this workout. Do not break these into even sets unless you can not do any more reps before taking a break. In other words, do as many reps as you can on each movement, each set.

Transition (3:00)

D

You have 3:00 to rest AND to change weight on your bar, if needed.

AMRAP # 2 - Pull (7:00)

E

7:00 AMRAP: -30/24 Calorie Bike, buy in Then, with remaining time, -10 Supinated Bent Over Rows, slow lower, about 0:02-0:03 per rep -10 Banded Lat Pulldown Notes: -Same as above on instructions. Find your failure point, dont break it into even sets. -Try to keep the bike finish time the same as the first AMRAP

Cool Down & Accessory

F

2 Rounds of: -0:30-0:45 Single Arm Banded Shoulder Stretch/side, palms facing up -15-20 Plate Front Delt Raises -10-15 Single Arm Banded Pull Apart/side

Wednesday
2021-10-28

General Warm-up (~12:00)

A

Use 50ft for the following: -Over the Hurdle, jog back -High Knee w/ grab, jog back -Butt Kick w/ grab, jog back -Toy Soldiers, jog back -25ft Spiderman Lunges/25ft Samson Lunge, jog back -Lateral Lunges, alternating reps, jog back -1:00 Low Plank -200m Run Then, 3 Rounds of: -30 Alternating Feet Forward Plate Hops -10 No Pushup Burpees Notes: -The 3 Rounder should be done as if it is a 70-80% effort small conditioning piece.

Core Prep & Build Up (~7:00)

B

Build Up: Grabbing your grips if you have them for the hanging knee raises, they're very helpful here. -10 Hanging Scap Retractions -10 Hanging Knee Raises *at this point, the athlete should know whether they can handle adding weight to the knee raises or not. -5 Weighted Hanging Knee Raises, IF you are using weight -3/3 Crossbody V-Ups, touching the outside of the feet *aiming to keep the legs as straight as possible, even though some mobility will be the issue. Bathroom breaks after or before the start of this section.

CORE BLAST (~24:00)

C

For Time: -30 Hanging Knee Raises, weighted -30 AbMat Situps -30 Crossbody V-Ups -1000m Run -20 Hanging Knee Raises, weighted -20 AbMat Situps -20 Crossbody V-Ups -800m Run -10 Hanging Knee Raises, weighted -10 AbMat Situps -10 Crossbody V-Ups -600m Run Notes: -Stimulus today will have you going to failure a lot on your core exercises. Core is going to burn and you will have to break these into sets. Thats to be expected. -Use as little as 5lbs up to 30lbs, but no real need for more than that for hanging knee raises. -Crossbody v-ups, touch the OUTSIDE of your foot, not the inside.

Cool Down (~10:00)

D

1 Round of: -1:30/1:30 Samson Stretch, really reaching as high as you can to open up the core -10 Updog to Downdog, holding each position about 0:01-0:03 each -1:00/1:00 Standing Calf Stretch

Thursday
2021-10-29

General Warm-up (~12:00)

A

Easy 400m Run 1 Round: -15 Banded Good Mornings, faster movement on these -10 Barbell Bent Over Rows, slight pause at the chest each rep -10 Ankle Dorsiflexion Drops -10/10 Dynamic Hamstring Stretch -10/10 Glute Bridge Marches Then, 2 Rounds of: -15/15 Lying Banded Adductor -15/15 Single Leg Calf Raises, can be barefoot for these Notes: -Take notice that the good mornings are a faster pace than normal. -Bent Over Rows are an empty barbell.

Clean Prep (~10:00)

B

SKILL: With an empty barbell, complete: -10 Clean Deadlifts -5 Clean Pulls, not high pulls -5 Muscle Cleans, HIGH ELBOWS -5 Power Cleans -5 Front Squats, slow controlled lower, 0:03 pause at the bottom Take about 5:00-6:00 to build to your complex weight **Do 10 Single Unders at least twice and 10 Double Unders at least once between some of your build up sets. Notes: -The skill is all with an empty barbell. Yes, rest between each movement, demonstrate the next movement in that rest. -A main focus will be contact point on the thighs and elbows high on the Muscle Clean and Power Clean work. Clean Pull has NO HIGH PULL, just focusing on the contact point on the thighs and opening the hips completely.

Jump & Lift (12:00)

C

Every 1:30 for 8 Sets (12:00): -Single Unders/Double Unders -1 Power Clean + 2 Front Squats, varying percentages of 5RM Deadlift Notes: -During the first 4 Rounds, you will do a range of 30-50 Single Unders. -During the second 4 Rounds, you will do a range of 20-40 Double Unders -For the Cleans, start with a range of 45-55% of your 5RM Deadlift. However, you can build your weight up across the 8 sets if form and technique allow for it.

Transition (~5:00)

D

Take a few minutes to lower your weight to 90% of your heaviest weight from the complex. Also, pick up any excess weights or equipment so you have an open space.

Clean & Pull (~12:00)

E

For Time: -5 Power Cleans -20 Kipping Pullups -4 Power Cleans -16 Kipping Pullups -3 Power Cleans -12 Kipping Pullups -2 Power Cleans -8 Kipping Pullups -1 Power Clean -4 Kipping Pullups Notes: -Take 90% of your heaviest weight from the complex above, and use that for this workout. -This is meant to be a fast paced, quick transition workout. You are already fatigued from lifting earlier so focusing on your mechanics on the lift are a must! -On pullups, your goal is to do as few sets as possible. However, you can break these into even, manageable sets to help you get through this workout well.

Cool Down

F

Today, we do nothing but spend the rest of class chatting. Either you all go for a walk and every talks -OR- you are all on the bikes and are talking to each other there. Enjoy each others company before the weekend.

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