ALEJANDRO PEREIRA

MONDAY - DEC. 11, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
BW Spiderman Lunge with Reach 6 6
Rest 10 secs. between sets
Banded Active Straight Leg Raise 6 (ea.) 6 (ea.)
Activación
8 (ea.) 8 (ea.) 8 (ea.)
A Copenhagen Side Plank With Row
RPE 7
12 (ea.) 12 (ea.) 12 (ea.)
A Feet Elevated DB Glute Bridge
RPE 6.7 - Rest 30 secs. between sets
A DB goblet squat heels elevated narrow 8 8
stance Rest 30 secs. between sets
Excentricos
5 (ea.) 5 (ea.)
BB Re exive eccentric split squat 70% 70%
RPE 7.8 - Rest 90 secs. between sets
Pliométricos
2 2 2
A Depth Drop to Hurdle Jumps (Continuous)
1 drop jump de 30cm + 4 vallas= 1 rep. - Rest 30 secs. between sets
5 5 5
B KB CMJ Jump 30-40% BW en dos mancuernas o una barra saltos continuos - Rest 60 secs. between
sets
Main Lift
6 6 6
A BB Back Squat 85% 85% 85%
Cluster 3+3 con 20" de pausa RPE 8 RIR 3 - Rest 45 secs. between sets
3 3 3
A DB AEL CMJ Jump
Peso= 30-40% BW repartido en dos mancuernas o barra - Rest 120 secs. between sets
Secondary Lift
6 6 6
B BB Hip Thrust 85% 85% 85%
RPE 8 RIR 3 - Rest 45 secs. between sets
2 2 2
B Triple Broad Jump
Rest 120 secs. between sets
Auxiliares
12 12
C SB Single Leg Curl
RPE 7 RIR 3-4 - Rest 40 secs. between sets
5 5
C Band Pallof Press
Rest 30 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)
 ALEJANDRO PEREIRA
MONDAY - DEC. 11, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

Session Load RPE x Duración de la sesión

TUESDAY - DEC. 12, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
Cat - Cow Strech 10 10 10
Quadruped Thoracic Rotation (With Foam
5 (ea.) 5 (ea.) 5 (ea.)
Roller)
Foam Roller Reach and Roll with Heel Sit 8 8 8
Activación
A SB Stir the pot 8 (ea.) 8 (ea.) 8 (ea.)
Rest 45 secs. between sets
8 (ea.) 8 (ea.) 8 (ea.)
A BW Single Leg Glute Bridge Feet Elevated
RPE 5-6 - Rest 30 secs. between sets
15 secs 15 secs 15 secs
B KB Bottom Up Side Plank (ea.) (ea.) (ea.)
RPE 6,5 - Rest 30 secs. between sets
8 (ea.) 8 (ea.) 8 (ea.)
B Bird Dog (Feet O )
RPE 6 - Rest 45 secs. between sets
Pliométricos
5 5
A Med Ball Intensive 1-Step Soccer Throw
Rest 45 secs. between sets
5 (ea.) 5 (ea.)
B Med ball rotational throw
Rest 45 secs. between sets
Main Lift
8 8 8
A BB Bench Press 80% 80% 80%
RPE 8 RIR 2-3 - Rest 30 secs. between sets
8 8 8
A Pull-Ups 75% 75% 75%
RPE 7 RIR 3-4 - Rest 60 secs. between sets
Secondary Lift
8 8 8
B DB Incline Bench Press 70% 70% 70%
RPE 7 RIR 3.4 - Rest 45 secs. between sets
8 8 8
B 1/2 kneeling cable row bilateral 70% 70% 70%
RPE 7 - Rest 90 secs. between sets
Auxiliares
C DB Renegade Row 8 8 8
 TUESDAY - DEC. 12, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps
75% 75% 75%
RPE 7 - Rest 45 secs. between sets
8 8 8
C DB B-Stance Shoulder Press 70% 70% 70%
RPE 7 RIR 3 - Rest 30 secs. between sets
8 8 8
C Cable Chop High to Low
RPE 7 - Rest 60 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

Movilidad
Active Straight Leg Raise 8 (ea.) 8 (ea.) 8 (ea.)
BW Spiderman Lunge with Reach 10 (ea.) 10 (ea.) 10 (ea.)
Activación
A BW Single leg RDL to knee high 6 (ea.) 6 (ea.) 6 (ea.)
Rest 30 secs. between sets

A Single leg hip extension iso Hold 20 secs 20 secs 20 secs

(ea.) (ea.) (ea.)
Rest 30 secs. between sets
B Single leg hip bridge iso catch 6 (ea.) 6 (ea.) 6 (ea.)
Rest 30 secs. between sets
B BW Side Planks 20 secs 20 secs 20 secs
Rest 45 secs. between sets
Pliométricos
A Pogo Jumps 10 10
Rest 60 secs. between sets
B Single Leg Low Hurdle Jumps 8 (ea.) 8 (ea.)
Rest 60 secs. between sets
C Doble Broad Jump 2 2
Rest 60 secs. between sets
E Triple Hops 2 2
Rest 60 secs. between sets
F Bounding 3 (ea.) 3 (ea.)
Rest 90 secs. between sets
Drill
A Push Up Sprint
1 set - Record time to complete 80 meters 1x5x10m - Rest 45 secs. between sets
B Kneeling Start Sprint
1 set 1x5 5-8m - Rest 60 secs. between sets
Running
C Sprints
1 set 2 x 5 de 20m all out. 1 x 5 de 30m all out. Pausa 1:5 Entre series 5-7min.
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

THURSDAY - DEC. 14, 2023

 Workout Set 1- DEC. 14, 2023
THURSDAY Set 2 Set 3 Set 4 Set 5
Result Reps Result Reps Result Reps Result Reps Result Reps

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
Foam Roller Reach and Roll with Heel Sit 10 10 10
Windmill Wall Flow - Thoracic Spine and
5 (ea.) 5 (ea.) 5 (ea.)
Shoulder Mobility
Activación
A BW Shoulder Taps 8 (ea.) 8 (ea.) 8 (ea.)
Rest 45 secs. between sets
15 secs (ea.) 15 secs (ea.) 15 secs (ea.)
A KB Bottom Up Waiter's Walk
RPE 5-6 - Rest 30 secs. between sets
8 (ea.) 8 (ea.) 8 (ea.)
A Front plank with band row
RPE 6 - Rest 45 secs. between sets
Main Lift
8 8 8
A BB Militar Press 80% 80% 80%
RPE 8 - Rest 30 secs. between sets
8 8 8
A Chin Up 60% 60% 60%
RPE 7 RIR 3-4 - Rest 60 secs. between sets
Secondary Lift
8 8 8
B DB Seal Row 70% 70% 70%
RPE 7 RIR 3.4 - Rest 45 secs. between sets
8 8 8
B DB Chest Flys 70% 70% 70%
RPE 7 - Rest 90 secs. between sets
Auxiliares
8 (ea.) 8 (ea.) 8 (ea.)
C DB Seated Shoulder Press 75% 75% 75%
RPE 7 - Rest 45 secs. between sets
8 8 8
C DB Curl Biceps 70% 70% 70%
RPE 7 RIR 3 - Rest 30 secs. between sets
5 5 5
C Banded Standing Low to High Chop
RPE 7 - Rest 60 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

 THURSDAY - DEC. 14, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
Knee Hug To Reverse Lunge 5 (ea.) 5 (ea.)
Glute Stretch To Lateral Lunge 5 (ea.) 5 (ea.)
Activación
A Copenhagen plank eccentric 8 (ea.) 8 (ea.)
A BW Forearm Rotational Plank 8 (ea.) 8 (ea.)
B DB Lateral lunge to rotation 6 6
Rest 45 secs. between sets

C COD Cone Shu e

Las repeticiones marcadas son tanto para el primer cono como para el segundo. Primer
1 set cono a 3 metros y segundo a 5
Pliométricos
6 (ea.) 6 (ea.)
A Lateral Hurdle Hop
Rest 60 secs. between sets
6 (ea.) 6 (ea.)
A Medial Hurdle Hop
Rest 60 secs. between sets
5 (ea.)
B Single leg lateral hop 90º turn
Rest 90 secs. between sets
B single leg hop to 45º hop 3 (ea.)
C Lateral Continuos Bounds 6 6
Drill técnico
A 90 Cut Drill Soccer
1 set 1x4 por lado
B Soccer 45º cut
1 set 1x6 por lado
C Extensive 180º cut
1 set 1x5 x 10m
D Swerve and Cut
1 set 1x3 por lado con pequeña salida de 5m - Rest 60 secs. between sets
E Zig Zag Sprinting
2 sets 2x3 - Rest 90 secs. between sets
Conditioning

COD 3 way drill Realizar el recorrido completo de los 3 conos= 1 rep. 2x4 Pausa entre reps de 45" y entre
1 set series de 3-5min
6 metros de un cono a otro
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

FRIDAY - DEC. 15, 2023

 Workout Set 115, 2023 Set 2
FRIDAY - DEC. Set 3 Set 4 Set 5
Result Reps Result Reps Result Reps Result Reps Result Reps

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
8 (ea.) 8 (ea.)
Banded Active Straight Leg Raise
Rest 30 secs. between sets
Quadruped Thoracic Rotation (With Foam Roller) 8 8 8
Activación
8 (ea.) 8 (ea.)
A Copenhagen Side Plank With Row
RPE 6 - Rest 45 secs. between sets
6 (ea.) 6 (ea.)
B Side Plank Leg Raise
RPE 5-6 - Rest 45 secs. between sets
8 8
C Feet Elevated DB Glute Bridge
Rest 45 secs. between sets
Oscilatorios
2 2 2
A BB Oscillatoy Squats 65% 65% 65%
3 oscilaciones= 1 rep - Rest 60 secs. between sets
Plios
6 (ea.) 6 (ea.)
A Lateral Hurdle Hop
Rest 45 secs. between sets
6 (ea.) 6 (ea.)
A Medial Hurdle Hop
Rest 45 secs. between sets
6 6
B Lateral Continuos Bounds
Rest 60 secs. between sets
Main Lift
5 5 5
A BB Split Jerk 70% 70% 70%
RPE 7 RIR 4 - Rest 60 secs. between sets
3 (ea.) 3 (ea.) 3 (ea.)
A B-stance box jump
40-50cmcm - Rest 120 secs. between sets
Secondary Lift
8 8 8
B DB/KB Swing 75% 75% 75%
RPE 7,5 - Rest 45 secs. between sets
3 3 3
B Med Ball Repeated Hip Toss
Rest 120 secs. between sets
Auxiliares
15 15
C DB Seated Calf Raises 65% 65%
RPE 7 - Rest 30 secs. between sets
15 secs 15 secs
C DB Farmers Walk
40-50% peso corporal repartido en dos mancuernas - Rest 60 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)
 FRIDAY - DEC. 15, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps

Session Load RPE x Duración de la sesión

SATURDAY - DEC. 16, 2023

Workout Set 1 Set 2 Set 3 Set 4 Set 5

Result Reps Result Reps Result Reps Result Reps Result Reps
Movilidad
Half kneeling ankle
8 (ea.) 8 (ea.)
mobility
1/2 Kneeling Active
8 (ea.) 8 (ea.)
Psoas Stretch
Mobility Adductor
8 (ea.) 8 (ea.)
Rock Back
BW Spiderman Lunge
6 (ea.) 6 (ea.)
with Reach
Activación
BW Single Leg Glute
8 (ea.) 8 (ea.)
Bridge
BW Iso Lunge Hold 15 secs (ea.) 15 secs (ea.)
Técnica Carrera
A Ankle Skips Drill
2 sets Realizar durante 15mts y volver caminando. Repito

B A-skip
coordinativo Realizar durante 15mts y volver caminando. Repito
En el momento del contacto con el suelo, los dos pies están en el suelo, a la misma altura. elevo uno, bajo pie fuerte,
2 sets (están los dos en el suelo) y sale el otro.
C B-skip
coordinativo
2 sets Realizar durante 15mts y volver caminando. Repito.

D BuildUps Drill Trote progresivo. Comienzo suave hasta alcanzar 60% de velocidad. 30 mts totales. Vuelvo caminando. Una vez que
3 sets termino las 3. Descanso 2-3 minutos y comienzo con tempo run.
Aumentar velocidad paulatinamente cada 4 pasos hasta llegar a la máxima velocidad
Pliométricos
A Single Leg Triple 1 (ea.) 1 (ea.) 1 (ea.) 1 (ea.) 1 (ea.)
Broad Jump Rest 60 secs. between sets
3 (ea.) 3 (ea.)
B Lineal Bounds
Rest 60 secs. between sets
Acondicionamiento

HSI Int: 8.5-9 RPE

1 set 3 x 7 min. 25 metros ida y vuelta. 30 segundos corriendo a un RPE 8 (no es all out pero es un ritmo muy alto) con 30
segundos de pausa caminando. Pausa entre series de 5 minutos

RPE Califícame lo dura que ha sido la sesión (1 - 10)

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