Training Plan

Rossen Gospodinov

Warm Up
Exercise Series Reps/Time
Jumping rope/Slow
1 3-5min
running
Wirst circulation 1 20-30sek
Forearm circtulation 1 20-30sek
Arm circulation 1 20-30sek
Neck circulation 1 20-30sek
Hip circulation 1 20-30sek
Knee circulation 1 20-30sek
Ankle circulation 1 20-30sek
Dynamic stretching –
1 10
latissimuss dorsi
Dynamic stretching –
pectoralis major + 1 10
trapezius
External rotations of the
2 5
shoulder with power band
Internal rotations of the
2 5
shoulder with power band
Face pulls with rotation
2 5
with power band
Scapula push ups 2 5
Shrugs on p-bars 2 5
Push ups 2 6-10
Shrugs hanging on bar 2 5
Pike push ups 2 3
Pull Ups 1 3
Chin Ups 1 3
Hollow body 1 10-15s
Plank 1 10-15s
Squats 1 10-15

Exercise Description
Dynamic
stretching – https://www.youtube.com/watch?v=v3m-OFxEuPs&t=226s
latissimuss dorsi
Dynamic
stretching –
https://www.youtube.com/watch?v=v3m-OFxEuPs&t=226s
pectoralis major +
trapezius
You can also check out my warm-up in this video and do the exercises from it.

Training Plan
Training 1
Exercise Series Reps Rate RIR/SIR Rest
Planche lean with
Up to
resistance band on 5 3-5s 0s
3min
chest
3-5s
Negative to Front down Up to
5 1
Lever controll 2min
ed
Active human 3-4 x2(both Up to
3-5s
flag overhand sides) 2min
Planche lean with
resistance band on Up to
3 3x2-3s 1-2s
chest – several 3min
reps in serie
Front Lever hold
Up to
with resistance 4 3-5s 0s
3min
band on feet

Training 2
Exercise Series Reps Rate RIR/SIR Rest
Planche lean with
Up to
resistance band on 3 3-5s 0s
3min
chest
Front Lever hold
Up to
with resistance 3 3-5s 0s
3min
band on feet
Active human 3-4 x2(both Up to
3-5s
flag overhand sides) 2min
Raises from dip
Up to
position to tuck 3 3-5 2010 1
4min
planche
Full Front Lever
At least 2-5 Up to
raises or in little 3 1010
reps or more 4min
progression

Training 3
Exercise Series Reps Rate RIR/SIR Rest
Planche lean with
Up to
resistance band on 4 3-5s 0s
3min
chest
Full Front Lever
At least 2-5 Up to
raises or in little 2 1010
reps or more 4min
progression
Wide wall HS
Depending Up to
push ups - palms 2 2012 1-2
on RIR 4min
facing outwards
Strainghtening
arms with Up to
2 4-6 2012 2
resistance band 3min
with rotation
Depending Up to
Chin ups 2 2010 2
on RIR 4min
Push ups with Up to
2 5-7 2011 1
lean 3min
Depending Up to
Dips 2 2010 3
on RIR 4min

Training 4
Exercise Series Reps Rate RIR/SIR Rest
Planche lean with
Up to
resistance band on 5 3-5s 0s
3min
chest
3-5s
Negative to Front down Up to
5 1
Lever controll 2min
ed
Active human 3-4 x2(both Up to
3-5s
flag overhand sides) 2min
Planche lean with
resistance band on Up to
3 3x2-3s 1-2s
chest – several 3min
reps in serie
Front Lever hold
Up to
with resistance 4 3-5s 0s
3min
band on feet
 Training 5
Exercise Series Reps Rate RIR/SIR Rest
Planche lean with
Up to
resistance band on 6 3-5s 0s
3min
chest
Front Lever hold
Up to
with resistance 6 3-5s 0s
3min
band on hip
Active human 3-4 x2(both Up to
3-5s
flag overhand sides) 2min
Depending Up to
Wall HS push ups 3 2010 1
on RIR 4min
Depending Up to
Wide pull ups 3 2010 2
on RIR 4min
Up to
Scapula push ups 3-4 4-8 2012
2min
Strainghtening
arms with Up to
2 4-6 2012 2
resistance band 3min
with rotation

Training planning
It does not matter how you adjust it to the individual days of the week, it is important
to keep the same interval between training sessions.

1 2 3 4 5

Additional information on exercises

Exercise Description
Active human flag You put yourself in position for the flag. The body hangs down
overhand and you push it upwards as much as possible.
Full Front Lever
If raises in full front lever will be too hard and you can’t do 2-5
raises or in little
reps in full you use little progression by benting your legs.
progression
Strainghtening Check It - https://www.youtube.com/watch?
arms with v=sAYiqVmk9fE&t=271s
resistance band
with rotation
You choose your progressions according to the assumed
Raises from dip
number of repetitions taking into account the rate and RIR
position to in
Remember that there are not a few specific progressions, you
progression
can change them by moving your legs up to 1 cm forward.
The more you lean out, the harder it gets. Adjust the lean to the
Push ups with lean desired number of repetitions, taking into account the rate and
RIR.
You choose the resistance band so as to maintain the assumed
number of hold seconds, number of repetitions, taking into
Adjusting account the SIR or RIR. You can also manipulate their tension,
resistance band e.g. by wrapping them around the bar 2 times, hanging them
slightly higher or move them a few centimeters more on the
thighs. You can mix two kind of resistanse bands.

Training parameters
Eccetric phase > Pause after eccentric phase > Concentric phase
Tempo > Pause after concentric phase | The numbers represent the time
in seconds for each phase.
Reps in reserve
0 - It was impossible to do any more repetitions or increase the
load.
1 - One additional repetition could be performed.
RIR
2 – Two additional repetition could be performed.
3 – Three additional repetition could be performed.
4-5 – Four or five additional repetition could be performed.
6+ - Very low level of effort.
SIR Seconds in reserve
Additional X(numerical value SIR)could be made in one series
of holding static position.