CUSTOMIZED

TRAINING PROGRAM
by Christian Thibaudeau
 DAY 1 UPPER BODY PULLING / HAMSTRINGS WORK CAPACITY

EXPLOSIVE COMPLEX A
A1. Medicine ball slams x 10
ACTIVE REST: Abs work

A2. Battling ropes x 1 minute (use alternating or simultaneous form as needed)

ACTIVE REST: Abs work

A3. Tire striking x 20

ACTIVE REST: Abs work

*PERFORM THE COMPLEX 3 TIMES

STRENGTH CONTRAST B
B1. Chin-up isometric hold at peak x max time
ACTIVE REST: Kettlebell ovehead triceps extension

B2. Lat pulldown supinated grip (2 sec. hold at peak) x 8-12reps

ACTIVE REST: Abs work

*PERFORM THE CONTRAST 3 TIMES

STRENGTH CONTRAST C
C1. Horizontal row isometric hold at peak x max time
ACTIVE REST: Push up on bench

C2. Seated row (2 sec. hold at peak) x 8-12 reps

ACTIVE REST: Abs work

*PERFORM THE CONTRAST 3 TIMES

WORK CAPACITY COMPLEX D

A1. Broad jumps 1 length of area
A2. KB swing 16-24kg x 20
A3. Walking lunges 3 lengths
A4. Prowler pushing 2 lengths

*PERFORM ONCE OR TWICE

 DAY 2 UPPER BODY PUSHING 1 / QUADS WORK CAPACITY

EXPLOSIVE COMPLEX A
A1. Medicine ball throw from chest x 5
ACTIVE REST: none (simultaneous)

A2. Bench press with chains x 8-10

ACTIVE REST: Kettlebell hammer curl

A2. Push ups on bench x max reps

ACTIVE REST: Rope hammer curl

*PERFORM THE COMPLEX 3 TIMES

STRENGTH CONTRAST B
B1. Medicine ball throw at an upward (45 deg angle) x 5
ACTIVE REST: none (simultaneous)

B2. Incline press with one kettlebell x 8-12

ACTIVE REST: none (simultaneous)

*PERFORM THE CONTRAST 3 TIMES

STRENGTH CONTRAST C
C1. Medicine ball throw overhead
ACTIVE REST: none (simultaneous)

C2. Overhead press with one kettlebell

ACTIVE REST: none (simultaneous)

*PERFORM THE CONTRAST 3 TIMES

WORK CAPACITY COMPLEX D

A1. Vertical jumps x 10
A2. Prowler walking backwards 4 lengths
A3. Bodyweight squats x 20

*PERFORM ONCE OR TWICE

 DAY 3 LOWER BODY / UPPER BODY WORK CAPACITY

EXPLOSIVE COMPLEX A
A1. Jump squats with kettlebell x 10
ACTIVE REST: (simultaneous)

A2. 88lbs kettlebell squats x 12-15

ACTIVE REST: DB lateral raises

A3. Bodyweight squats x 20

ACTIVE REST: DB front raises

*PERFORM THE COMPLEX 3 TIMES

STRENGTH CONTRAST B
B1. Leg extension (2 sec. hold peak contraction) x 8-12
ACTIVE REST: Front raise with one kettlebell

B2. Prowler walking backwards 2 lengths

ACTIVE REST: none (simultaneous)

*PERFORM THE CONTRAST 3 TIMES

STRENGTH CONTRAST C
C1. Lying leg curl x 8-12
ACTIVE REST: Upright row with one kettlebell

C2. Prowler pushing 2 lenghts

ACTIVE REST: none (simultaneous)

*PERFORM THE CONTRAST 3 TIMES

WORK CAPACITY COMPLEX D

A1. Battling ropes x 1 minute
A2. Tire striking x 20
A3. Med ball throw overhead x 5
A4. Push up x maximum

*PERFORM ONCE OR TWICE

 DAY 4 ARMS & ABS

ANTAGONIST SUPERSET A
A1. Hammer curl with one kettlebell x 8-12
A2. Overhead triceps extension with one kettlebell x 8-12

*PERFORM 4 TIMES

ANTAGONIST SUPERSET B
B1. Cable curl with EZ ball x 8-12
B2. Rope triceps extension x 8-12

*PERFORM 4 TIMES

ANTAGONIST SUPERSET C
C1. Reverse grip barbell curl x 8-12
C2. Chain press with handles x 8-12

*PERFORM 4 TIMES

ABS GIANT SET D.

D1. Cable crunch 10 bottom half reps + 10 full reps
D2. V-ups x max
D3. Crunches x max
D4. Plank x max time

*PERFORM 4 TIMES
 DAY 5 OVEREALL WORK CAPACITY

AS A GIANT COMPLEX

A1. Broad jumps x 1 length

A2. Kettlebell drop set 40kg x 10, 32kg x 10, 24kg x 10
A3. Walking lunges x 2 lengths
A4. KB swing 16kg x 10, 12kg x 10, 8kg x 10
A5. Broad jumps x 1 length
A6. Prowler pushing x 2 lengths

*PERFORM 3 TIMES