Athletic & Aesthetic
Art of War Athletics
Strength & Conditioning, General Fitness, Functional Training, Field Sports, Power Sports , Plyometrics, Speed, BodybuildingThe Athletic & Aesthetic program is a holisitc fitness plan aimed at developing strength, muscle, speed & power. It is a smart mixture of strength training, bodybuilding and plyometrics (sprints, hops, jumps etc). The primary goal of this program is to build a body that is strong, fast, powerful and yoked.
Box Jump
A
Spend 5-10 minutes building to a challenging height. Have fun with it and record your highest/best jump. Jump until no longer interested.
B
Back Squat
5 x 8 @ 65 %
C
Incline Bench Press
3 x 8 @ 70 %
D
Romanian Deadlift
4 x 5 @ 75 %
E
Pull-Up
3 x 10
F
Back Extension
2 x 20
GPP Intervals
A
2000m for time (resting every 100-120m or as needed) *Goal is to finish within 45 minutes. *Use anywhere from 25-50% of Bodyweight for resistance. (I would start with 25%) Today should be challenging (moderate intensity). If you have no access to a sled or prowler you can substitute it with: 1) Some kind of loaded carry (weight-vest, DB's, KB's Chains, or a combination of everything.) 2) Incline walk/jog on a treadmill (as high as she goes).
B
Copenhagen Plank
2 x 0:30
Sprint
A
Two Options (pick one). Field: 10 sets of 5-10m Flying Sprints (Rest 40-60sec between efforts) or Assault Bike: 6-8 sets of 0:05 Work / 0:55 Rest *THIS CAN BE DONE AT ANYTIME OF DAY.
B
Bulgarian Split Squat
3 x 8 @ 70 %
C
Push Press
4 x 5 @ 75 %
D
Deadlift
5 x 8 @ 65 %
E
Dip
3 x 15
F
Chin-Up
3 x 10
Cardiac Output
A
Pick an easy, cyclical movement you can perform for a long, uninterrupted duration. Your heart rate should be between 120 to 130 beats per minute (think conversational pace) and be done using cyclical measures (i.e. biking, rowing, elliptical, ski erg, running, etc.) Your heart rate should not exceed 150 BPM! Today's session should be 60-90 minutes. Watch a tv show, throw a podcast on, focus on breathing through your nose - find ways to keep it entertaining. You can mix and match a variety of modalities that I’ve mentioned to keep it interesting if you wish!
Standing Long Jump
A
Spend 5-10 minutes building to the farthest distance possible. Have fun with it. Record your longest/best jump. Jump until no longer interested.
B
Front Squat
4 x 5 @ 75 %
C
Bench Press
5 x 8 @ 65 %
D
Barbell Row
3 x 8 @ 70 %
E
DB Shoulder Press
3 x 10
F
Inverted Row
3 x 10
Mark Knisely
I grew up a skinny, weak, unathletic human being. As a teenager, I became obsessed with learning how to become bigger, stronger and faster so I could compete with my more genetically gifted peers. For the past 5 years I have worked exclusively as a personal trainer and group fitness instructor. I have helped countless people, of all ages, become more athletic versions of themselves.
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Athletic & Aesthetic
Athletic & Aesthetic
Athletic & Aesthetic
