Holiday Training Cycle Week 1 November 23,2015 This 20session bodyweight Uoining program is designed for othletes who need « bodyeight training plan for the busy Holidcy season. och week well post 5 free trang sessions for athletes to keep training when theyre strapped for time. Foch sesinn eign to lst 45 minutes ond requires no equipment. Ses te averviw for details SESSION 4 0: trengthiCore Warm up: 3 Round ox alr souats Sx Pushups sx Walking Lunges ‘oe Skups Instep stretch Training: 41) 6 Rounds 3x Air Squat, then., 3x Squat jumps, then. 3x Jumping Lunges hip exer staten 2\t Rounds ‘x Hand Release Push Ups ‘ox Seated Russian Tulst Lat + Pec streteh 3) Rounds 20/20 standing Founder 20/20 vow Back Lunge 20/20 Kneeling Founder Pigeon stretchSESSION 2 by Wark Copaciy/Care ‘warm up: 3 Rounds ‘x Walking Lunges x Push-Upe ax situps 4x25m Shutles Instep Stree Training: 1) 10 Rounds 30 Sec. Burpees 50Sec Rest Rest 35 Minutes 2)20 Rounds Suicide Sprint ever 30 seconds 3)3 Rounds 10x Toes to Sky 30/30 Side Bridge 10KEOs 10 Bird Doge Pigeon stretch comments: Suicide Sprint. set cones 40 feet apart, then a third conein the middle at 20 feet Sprint ta the frst cane, touch the line, then back tothe starting ine, touch the line then tothe far cone, touch the ine, then back tothe star. SESSION 3 (Obj: Endurance ‘Training: Run 3 Miles, Threshold Pace ‘Threshold = fastest possible without strainingSESSION 4 Obf Strength/Core ‘Warm Up: 3 Rounds 10x Air Squats 5x Burpees 10x Toes to Sky Run 100m Instep Stretch 1) 6 Rounds 3x Hand Release Push Ups 3x Push ups 3x Clapping Push Ups Lat+ Pec Stretch 2) 4Rounds 10x Walking Lunges 10x 1-Leg Poor Man's Leg Curl Pigeon stretch (2)3 Rounds 20xsitups 10x Seated Russian Twists 60 Sec. Front Bridge 10x Flutter Kicks Hip Flexor Stretch SESSION 5 Obj: Power/Agility. Core Warm up: 74 Air Squats SquatJumps Push Ups situps Lat + Pec Stretch Trai 1)8 Rounds 2x Explosive Squat Jumps Instep Stretch 2)6 Rounds 15m Sprint Walk backto start 3)6 Rounds Burpee + 10m Sprint Walk backto start 4)4 Rounds Pro Agility Drill Walk backto Start 4) Rounds 20/20 Standing Founder 20/20 Low Back Lunge 20/20 Knealing Founder 5x Shoulder ScarecrowSESSION 6 Obj: Endurance Trainin, Run 4 Miles, Moderate Pace Moderate = Comfortable, but not easy SESSION7 Obj: Strength/Core Warm up: 3 Rounds 10x Air Squats 10x Push ups ‘sx walking Lunges 10x Situps Instep Stretch (1)6 Rounds 4x In-Place Lunges 4x Air Squats 4x Squat Jumos Hip Flexor Stretch (2)4 Rounds 15x Bench Ups 10x Push Ups Lat + Pec Stretch (3)3 Rounds 10x Bicycle Crunches 20/20 Side Bridge 10x E0's 10x Poor Man's Leg CurlSESSION 8 Strength/Work Capacty, Core Warm up: 3 Rounds 4x Walking Lunges 6x Burpees Run 200m Instep Stretch Training: (1)6 Rounds 4x Air Squats 4x Push Ups 4x Burpees Hip Flexor Stretch (2)5 Rounds for Tme 5x Jumping Lunges Run 200m 5x Plank Walk Ups: (3)4 Rounds 20 Sec. V-Ups 20 Sec. 20's 20 Sec. Rest (4)2 Rounds 20 Sec. Jane Fonda SESSION 9 Obj: Endurance Tra Run 5 Miles, Easy Pace Easy = Able to speak in full sentences. Go easy!SESSION 10 (Obj: Work Capacity/Core Warm Up: 3 Rounds 10x Air Squats 5x Squat Jumps 5x Push Ups 10x Toes to Sky Run 100m Instep Stretch Trai (1)20 Minute AMRAP 10x Air Squats x Burpees 6x 25m Shuttle Sprints 4x Situps (3)4 Rounds 20/20 Standing Founder 20/20 Low Back Lunge 20/20 Kneeling Founder Lat+ Pec Stretch SESSION 11 Obj: Plyoragility, Core ‘Warm up: TA Air Squats Squat Jumps Push Ups situps Instep Stretch Training: (16 Rounds 3x Explosive Squat Jump + Suicide Sprint Rest 45-60 Seconds (2)6 Rounds 115m Sprint from face down on ground Walk back to start (3)6 Rounds 2x Jumping Lunge + 10m Sprint Walk back to start (4)4 Rounds ‘4-Corner Drill ‘Walk back to Start (5)3 Rounds 20 Sec. Toes to Sky 20 Sec. Front Bridge 20 Sec. Rest 50x Shoulder Hand JobSESSION 13 Obj: Strength/Core Warm up: 3 Rounds exBurpees Run 200m Instep stretch Training: (1)8 Rounds 4x Hand Release Push Ups. 4x alligator Push ups 4x Clapping Push Ups Hip Flexor Stretch (2)4 Rounds 15x Reverse Lunges (step back) 15x 2-Leg Poor Man Leg Curis Lat + Pec Stretch (3)3 Rounds 205Sec. Sit-ups SESSION 12 20 Sec. Side Bridge (Obj Endurance 20 Sec. Rest Training: Run 3 Miles, Threshold Pace (4)3 Rounds 205ec. EO's 10x Flutter Kicks Threshold = fastest possible without straining Pigeon StretchSESSION 14 Obj: Work Capacity, Core Warm up: 3 Rounds 10x Walking Lunges 5x Burpees 10x Situps 4x 25m Shuttles Instep Stretch Trai (1)4 Rounds every 2:30 300m Shuttle Rest 3-5 Minutes (2)10-1 Countdown 40-Foot Shuttles Burpees situps (3)3 Rounds 20/20 Standing Founder 20/20 Low Back Lunge 20/20 Kneeling Founder 10x Face Down Back Extension Hip Flexor Stretch SESSION 15 (Obj Endurance Training: Run 4 Miles, Moderate Pace Moderate = Comfortable, but not easySESSION 16 trength/Work Capacity, Core Warm up: 3 Rounds 4x Walking Lunges 6x Burpees 6x 40-foot shuttles Instep Stretch Training: (1)6 Rounds 5x alligator Push ups 5x Walking Lunges 5x Burpee Broad Jumps Hip Flexor Stretch (2)10 Rounds 100m sprint every 60 Sec. (@)3 Rounds 20x Sit-ups 30/30 Side Bridge 10x 0's 60 Sec. Front Bridge (4)2 Rounds 20 Sec. Jane Fonda SESSION 18 Endurance Training: Run 5 Milles, Easy Pace Easy SESSION 17 (Obj: Work Capacity/Core Warm Up: 4 Rounds 10x Air Squats 5x Squat Jumps ‘5x Push Ups 10x Toes to Sky Run 100m Instep Stretch Training: (1)20 Minute AMRAP 10% Air Squats, 5x Jumping Lunges 10m Bear Craw! Run 400m (2)2 Rounds 20/20 Standing Founder 20/20 Low Back Lunge 20/20 Kneeling FounderPigeon Stretch ble to speak in full sentences. Go easy!SESSION 19 Obj: PlyorAgility, Core ‘Warm up: TA Air Squats Squat Jumps Push Ups Situps Instep Stretch Training: (a) Rounds 2x Burpees + 15m Sprint Walk Back to start (2)6 Rounds 25m Sprint Walk back to start (3)6 Rounds 3x Broad Jump +15m Sprint Wak back to start (4) 4 Rounds Pro-Agilty Drill Walk back to Start (5)3 Rounds 10x V-ups 45 Sec Front Bridge 10x Flutter Kicks 30 Sec. Superman Hold SESSION 20 Obj: StrengthiCore Warm up: 3 Rounds 10x Air Squats 10x Push ups ‘sx Walking Lunges 10x Situps Instep Stretch Training: (1)6 Rounds 5x Air Squats 5x Squat Jumps 5x Jumping Lunges Hip Flexor Stretch (2)4 Rounds 10x Hand Release Push Ups 10x Seated Russian Twist Lat + Pec Stretch (3)4 Rounds 10x Toes to Sky 30/30 Side Bridge 10xEO's 10x Bird Dogs (4)3 Rounds 10x Poor Man's Leg Curl 3x Floor Slide