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 BEFORE YOU BEGIN PLEASE WATCH THIS VIDEO FOR A
PROGRAM BREAKDOWN: CLICK HERE
THE PROGRAM
Perform each day 2x per week. Aerobic Capacity Training: 30-45 Min.Steady State Keeping HR at 120-150bpm.Perform 10 Min Warmups and Cool Downs.
Perform 2x per week. Aerobic Power: 4 minutes of work at 140-150bpm 2 minutes passive recovery bringing down HR to 120bpm for 4 total rounds

WEEK 1
EXERCISES(ECCENTRIC) TEMPO SCHEME WEIGHT%
Squat Variation 5 5 90 SEC 6.0.0 Max Effort 8 85%
Press Variation (Horizontal) 4 6 90 SEC 6.0.0 Max Effort 8 800/o
Pull Variation [Vertical] 5 5 90 SEC 6.0.0 Max Effort 8 85%
Core Planks 3 45SEC 30 SEC Static CORE 6 65%
COOL DOWN: 10 MIN ON TEADMILL 5 MIN FOAM ROLL

EXERCISES (ECCENTRIC) TEMPO SCHEME WEIGHT%

Oeadlift Variation 4 8 60 SEC 2.0.0 VOLUME 1 75%
Press Variation (Vertical) 4 10 60 SEC 2.0.0 VOLUME 6.5 700/o
Pull Variation [Horizontal) 4 10 60 SEC 2,0,0 VOLUME 6.5 700/o
Core Anti Rotational 3 10 EACH 30 SEC 1.0.0 CORE 6 650/o
COOL DOWN: 10 MIN ON TEADMILL 5 MIN FOAM ROLL

Oeadlift Variation 6 5 90 SEC 6.0,0 MAX EFFORT 8 85%

Press Variation (Vertical) 3 5 90 SEC 6.00 MAX EFFORT 1 800/o
Pull Variation [Horizontal) 3 5 90 SEC 6.0.0 MAX EFFORT 80%

Core Planks 3 45SEC 30 SEC Static CORE 6 60%

COOL DOWN: 10 MIN ON ELYPTICLE 5 MIN. FOAM ROLL

EXERCISES(ECCENTRIC} TEMPO SCHEME WEIGHT%

Squat Variation 4 8 60 SEC 6.0.0 VOLUME 75%
Press Variation (Horizontal) 4 10 60 SEC 6.0.0 VOLUME 6.5 70%
Pull Variation [Vertical) 4 10 60 SEC 6.0.0 VOLUME 6.5 70%
Core Anti Rotation 3 10 EACH 30 SEC Static CORE 6 65%
COOL DOWN: 10 MIN ON ELYPTICLE 5 MIN. FOAM ROLL
WEEKS3-
4
WEEKS5-
6
DOMINATETHERI
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Geti
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fi
ght
readypr
ogr
am.
com