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Schedule (examples)
These are examples of scheduling the days. If you ever miss a workout simply
alternate the workouts A and B
O indicates optional workouts. If you feel good and want to get extra work in
you can add 1 or 2 a week. The optional workouts will be focused on power,
strength, conditioning or restorative (speed up recovery) you will pick one
depending on your goals.
Try not to take more than one day off and try not to train more than 3 days in a
row (with the exception of restorative workouts, which can be done as much as
you like. E.g. if you feel especially drained, 3-5 days of restorative workouts will
help you recover to get back into it)
Workout A
Workout B
-Leg press Myo reps 1 max set of 12 reps rest 15 seconds and do sets of 3 every
15 seconds until you can no longer do 3 reps e.g. 12 reps-3-3-3-3-2(finish)
Pendlay row 7 sets of 4 (Giant cluster, 30 seconds rest between sets. Use 10 rep
max)
Option 1 - Power
A. Iso-dynamic jumps (hold knee at 100 degrees angle then jump) 3 sets of 5
B. Clean or snatch variation (barbell, dumbbell, kettle bell) 5 sets of 5
C. Box jumps 5 sets of 5
D. Bicep/rear delts (optional Any bicep and rear delt movement done for
1 all out set (you may use rest pauses, drop sets etc.)
E. Abs (optional) Circuit 10 reps of each V-ups, ankle touches, leg raises
and sprinters. 3 sets
Option 2 Conditioning
Option 3 Restorative
A. Pick four explosive movements (snatches, cleans, vertical jumps, med ball
slams, sticking tire with sledgehammer etc. Perform sets of 3 5 reps in a
circuit fashion for 20 minutes. DO NOT create fatigue, keep rest long
enough so that every set is super explosive and you dont get tired. You
should feel more energetic and amped up by the end of the session.