The Stronger You Project

Training Block Overview P3-2025

1 x 1

Guadango Ground-Based Hip Series

1 x 10

Off-Set Cat-Camel

1 x 6

Prone Y-T-W Raise

1 x 10

Front Foot Elevated Rebound Jumps

2 x 6

4-Way Dead Bug

2 x 10

Back Squat

3 x 3

Chin-Up / Vertical Pull Options

Please choose the most appropriate option of the 4 options below for your current strength with chin-ups. . Choose 1 of the 4 options below: . Option 1: => Eccentric only Chin-Ups = 3 sets of 2-4 reps taking 6-10s lowering down every rep [2 minutes rest between sets] - Body weight only for these . Option 2: => Weighted Eccentric only Chin-Ups = 3 sets of 2-4 reps taking 6-10s lowering down every rep [2 minutes rest between sets] - you may add weight to yourself by squeezing a medball between your thighs, using a dip/chin belt or putting plates in an old backpack or hoodie front pocket. . Option 3: => Chin-Ups = 3 sets of 2+ reps - perform these at body weight until you can complete 4 sets of 6 reps, then look to start adding weight [2 minutes rest between sets] . Option 4: => Lat Pulldown = 3 sets of 5-8 reps [2 minutes rest between sets]

Glute-Focused Step-Up w/ Support

3 x 8

DB Bench Press

Weighted Squat Jumps [Repeating]

8 x 0:06

Bench Plyometric Pushup

8 x 0:06

Med Ball Slam

8 x 0:06

Rudiment Jump Series [Level 1]

1 x 10

Using a Bike, Rower, Treadmill, or Run outside, complete the following: . > 5 Minutes of continuous activity - build gradually to a @6-7/10 effort [sub MAF, so 180bpm - your age] . Then..... . 60s MAX EFFORT Sprint [empty the tank completely] 3 minutes of very light activity [walking, light cycling, easy row etc] . Week 1: 4 Intervals Week 2: 5 Intervals Week 3: 6 Intervals Week 4: 3 Intervals [deload week] . *These intervals must be an all-out effort each time - don't hold back **If you complete these intervals running outdoors, you want a flat area to run hard, uninterrupted, for the 60s. . Then..... . Post-Intervals: Complete 5-10 minutes of Zone 2 running, cycling, or rowing, focusing on nasal breathing the whole time [ensure you stay in Zone 2 during this. If your heart rate goes into Zone 3, or higher, slow down as you're going too fast]

Off-Set Cat-Camel

1 x 6

Guadango Ground-Based Hip Series

1 x 10

Prone Y-T-W Raise

1 x 10

Lateral Bound into Broad Jump

3 x 2

Hex Bar Deadlift

3, 3, 1, 1

Push Press

3, 3, 1, 1

3-Point Stance Single Arm DB Row

DB Lateral Lunge w/ Single Leg Balance

3 x 8

Garhammer Raise

3 x 10

Glycolytic Intervals

Using a Bike, Rower or Treadmill complete: . 60s Max Distance / Rest 90s 45s Max Distance / Rest 60s 30s Max Distance / DONE . If you do this right, and you go as hard as possible, you will not want to do anything else after these intervals

Continuous Aerobic Training

Complete 30-60 minutes of continuous aerobic work on a bike, rower, treadmill, or running and rucking outside. . > Aim to keep a pace that creates a 7/10 effort > If you have a heart rate monitor focus on staying sub 180bpm - your Age [so I'm 43, I would aim to keep my heart rate below 137bpm] > If you can, try to nasal breathe as much as possible

Prone Y-T-W Raise

1 x 10

Off-Set Cat-Camel

1 x 6

Guadango Ground-Based Hip Series

1 x 10

Low Ceiling Squat Jumps w/ MedBall

2 x 10

Low Ceiling Split Squat Jumps

2 x 6

Front Plank to Push-Up Plank

2 x 4

DB Rear Foot Elevated Split Squat

Half Kneeling Single Arm Cable Pulldown

Sumo Stance RDL

DB Z-Press

Complete 2-3 Rounds of: . 3 minutes on a Bike, Rower or Treadmill BUT you must nasal breathe the whole time [effort will be about a 6-7/10] ...then straight into... 6x Sprinter Sit-Ups each side 40m DB Farmer Walk. => Repeat