Alex Viada - The Hybrid Athlete Programming 1.1.pdf - ALEX...

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ALEX VIADA
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THE HYBRID ATHLETE BY ALEX VIADA
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PROGRAM: BEGINNER MARATHON STRENGTH BY ALEX VIADA BEFORE YOU PURSUE ANY PHYSICAL FITNESS PROGRAM, ESPECIALLY ONE AS INTENSE AS THIS ONE. PLEASE CONSULT A DOCTOR. THIS BOOK MAY NOT BE REPRODUCED, TRANSMITTED, OR RECORDED IN ANY FORM WITHOUT PERMISSION FROM THE AUTHOR. COPYRIGHT 2015 ALEX VIADA & JUGGERNAUT TRAINING SYSTEMS. ALL RIGHTS RESERVED.
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THE HYBRID ATHLETE PROGRAMMING 4 USAGE EXERCISE USAGE EXERCISE BBC Barbell curl IBP Incline bench press BP Bench press JS Jump squat BrP Burpee KBS Kettlebell swing (Or Kentucky Breakfast Stout) BBR Barbell row LC Log clean BS Back squat LP Leg press BTNPP Behind the neck push press LP Log press C&J Clean and jerk LR Lateral raises CD Circus DB MU Muscle up CGBP Close grip bench press OHS Overhead squat CR Cuban rotations PC Power clean DB Dead bench PP Push press BXJ Box jump PS Power snatch DBF Dumbbell fly PU (#) Pull up (with added weight) DBPO Dumbbell pullover RDL Romanian deadlift DBR Dumbbell row RP Rack pull DL Deadlift S Snatch DP Deficit pull (deadlift) SC/SL Stone carry/Stone load DS Drop snatch SGBBR Snatch grip barbell row FC Farmer’s carry/farmer’s walk SGDL Snatch grip deadlift FS Front squat SS Split squat GHR Glute-ham raise T2B Toe to bar HC Hang clean Th Thrusters HC Hammer curl WL Walking lunge HLR Hanging Leg Raise YW Yoke walk HP High Pull ZS Zercher squat PROGRAMMING TABLE LEGEND
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THE HYBRID ATHLETE PROGRAMMING 5 ENDURANCE USAGE EXERCISE TR Tempo run- zone 3.5-4.0 - +/- 10% of race pace I/R Intervals/repeats- zone 4.0+ - Above race pace LSR Long slow run- max zone 2.9 – Below race pace LSRD Long slow ride- max zone 2.0 – Below race pace TT Time trial + / - 5% of race pace – peak effort for given distance MP Mile pace RP Race pace THRSH Threshold pace - Unsustainable RR/Rd/Rw Recovery run/ride/row RW Row AD Airdyne
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THE HYBRID ATHLETE PROGRAMMING 6 MONDAY TUESDAY WEDNESDAY THURSDAY ME Upper Bench Press (BP) up to 1 rep training max (RTM) Close grip BP Snatch grip Pendlay Rows Kroc Rows ME Lower Squat up to 1RTM Front squats Bulgarian Split Squats Leg Press Easy Run 3 miles @ 4/10 RPE w/ 5 x 20 sec strides OFF Tempo Run 4 miles @ 6-7/10 RPE ME Upper BP up to 3RTM Close grip BP Snatch grip Pendlay Rows Kroc Rows ME Upper Squat up to 2RTM Front squats Bulgarian Split Squats Leg Press Easy Run 3 miles @ 4/10 RPE w/ 5 x 20 sec strides OFF Cruise Intervals 1 mile w/u 2 x 2 miles @ 6/10 RPE w/ 3:00 rest 1 mile c/ds RUNNING STRENGTH TRAINING ROUTINE
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THE HYBRID ATHLETE PROGRAMMING 7 FRIDAY SATURDAY SUNDAY NOTES DE Upper BP up to 5RM Paused BP Speed BP Push Press Shoulder work DE Lower Deadlift up to 1RTM Dimmels Romanian Deadlifts Bentover Barbell Rows Steady Run 3 miles @ 5-6/10 RPE Long Run 8 miles @ 3/10 RPE Week 16 0.6 18 miles DE Upper BP up to 5RM Paused BP Speed BP Push Press Shoulder work DE Lower Deadlift up to 3RTM Dimmels Romanian Deadlifts Bentover Barbell Rows Easy Run 3 miles @ 3/10 RPE Long Run 6 miles @ 3/10 RPE Week 15 0.6 18 miles
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THE HYBRID ATHLETE PROGRAMMING 8 OVERVIEW Race: Marathon Strength Training: Powerlifting
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