Alex Viada - The Hybrid Athlete Programming 1.2.pdf - ALEX...

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ALEX VIADA
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THE HYBRID ATHLETEBY ALEX VIADA
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PROGRAM:OCR PROGRAMMINGBY ALEX VIADABEFORE 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 PROGRAMMING4USAGEEXERCISEUSAGEEXERCISEBBCBarbell curlIBPIncline bench pressBPBench pressJS Jump squatBrP BurpeeKBSKettlebell swing (Or Kentucky Breakfast Stout)BBRBarbell rowLCLog cleanBSBack squatLPLeg pressBTNPPBehind the neck push pressLPLog pressC&JClean and jerkLRLateral raisesCDCircus DBMUMuscle upCGBP Close grip bench pressOHSOverhead squatCRCuban rotationsPCPower cleanDBDead benchPP Push pressBXJBox jumpPSPower snatchDBFDumbbell flyPU (#)Pull up (with added weight)DBPODumbbell pulloverRDLRomanian deadliftDBRDumbbell rowRPRack pullDLDeadliftSSnatchDPDeficit pull (deadlift)SC/SLStone carry/Stone loadDSDrop snatchSGBBRSnatch grip barbell rowFCFarmer’s carry/farmer’s walkSGDLSnatch grip deadliftFSFront squatSSSplit squatGHRGlute-ham raiseT2B Toe to barHCHang cleanThThrustersHC Hammer curlWLWalking lungeHLRHanging Leg RaiseYWYoke walkHPHigh PullZSZercher squatPROGRAMMING TABLE LEGEND
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THE HYBRID ATHLETE PROGRAMMING5ENDURANCEUSAGEEXERCISETRTempo run- zone 3.5-4.0 - +/- 10% of race paceI/RIntervals/repeats- zone 4.0+ - Above race paceLSRLong slow run- max zone 2.9 – Below race paceLSRDLong slow ride- max zone 2.0 – Below race paceTTTime trial + / - 5% of race pace – peak effort for given distanceMPMile paceRPRace paceTHRSHThreshold pace - UnsustainableRR/Rd/RwRecovery run/ride/rowRWRowADAirdyne
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THE HYBRID ATHLETE PROGRAMMING6OCR PROGRAMMINGDAY 1: UPPER BODY FOCUSED Max Strength Strength Endurance (10 minute metcon – focused on grip strength, pushing/pulling strength, core strength)Grip StrengthBench PressUp to 90% x 2 x 3Power Clean to Push PressUp to 80% x 2 x 64 Rounds for time10 Towel Pull Ups5 Handstand Push Ups10 Toes to Bar50’ Farmer’s walk10 DB deadlifts with 70 pound implements (DBs or farmer’s walk handles)50’ Farmer’s walk (return)3 rounds
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THE HYBRID ATHLETE PROGRAMMING7Double overhand barbell static hold:85% x maximum duration x 2, 2:00 rest betweenDAY 2: LOWER BODY FOCUSED + REPEATSPure StrengthStrength EnduranceBack Squat – hit a 2RM75% x 2 x 8Jump Squats<50% x 5 x 5Bulgarian Split Squats65# x 8 (per leg) x 2Lunge Hops25# plate on chest x .45 x 3Repeats10 x 0.20 mile intervals-Ex:Start out with an EASY 8:30/mile EASY jog for 5:00.
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THE HYBRID ATHLETE PROGRAMMING8Aim for a 5:30/mile and hold for a fifth of a mile- slow to a walk for exactly 1 minute. Repeat x 10Easy cooldown- 5:00 jogDAY 3: UPPER BODY FOCUSED + TEMPO RUNPrimer Warm UpStrength Endurance Metcon (10 minutes – grip strength, pulling/pushing strength, core strength)Race SpecificCore StrengthTempo Run
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