Reach Functional Fitness
Multi-sport, Functional Training, Bodybuilding, WeightliftingThe Formidable Athlete Series is for experienced athletes who want a 4-week block of training to push them to the next level.
The program is built with 3 full-body training sessions and 2 cardio intensive days that also include light weight and bodyweight training.
The 3 full-body weight training sessions focus on: power, strength, hypertrophy, functionality, and conditioning. The 2 cardio intensive days focus on running or the air bike and include push/pull accessory movements.
This program is not for the faint of heart!
Series 1 Specs:
Skill Level - Intermediate to advanced. Beginner to intermediate Olympic Lifting required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, AirBike, Treadmill, slam ball, sandbag, sled, plyo-box, resistance bands, climbing rope.
Focus - Functional Training, Bodybuilding, Multi-Sport, Weightlifting
Training Days per Week - 5
Program Length - 4 Weeks
Excerpt from Day 1 Full Body Session 1:
Hang Power Clean 5x5
(tri-set)
Alternating DB Supinated Curl 3x10
Single Arm Heavy Farmer’s Carry 25yd
Excerpt from Day 4 High Intensity Bike and Strength:
5 Rounds:
20 Cal Bike
20 *exercise*
20 *exercise*
20 *exercise*
20 *exercise*
20 *exercise*
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Hang Power Clean
5 x 5
C
Shoulder Press
3 x 5
D1
Incline DB Bench Press
3 x 10
D2
Alternating DB Supinated Curl
3 x 10
D3
DB Reverse Lunge (Front Foot Elevated)
3 x 10
E1
Band Suspended KB Bench Press
3 x 10
E2
Goblet Squat KB
3 x 10
E3
Skull Crushers
3 x 10
F
Turkish Get Up
3 x 5
Conditioning and Core
G
4 Rounds: Single Arm Farmers Carry x25yds as heavy as possible with good form 20 Ab Mat OH Sit-Up @10-20lbs *Switch arms on the carry each round. Rest 60 seconds between rounds.
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Treadmill Work
1 x 5:00
High Intensity Conditioning
C
LEVEL ONE 5 Rounds For Time: 400m (1K) Run 10 Russian KB Swings @heavy weight 10 Pull-Ups 10 Push-Ups 10 Hanging Knee Raises 10 Double KB Bent Rows @moderate weight. *Use a Xebex Runner or treadmill. Do not go too light on the weights; this should be difficult. Record time. LEVEL TWO 5 Rounds For Time: 800m (1K) Run 15 Russian KB Swings @heavy weight 15 Pull-Ups 15 Push-Ups 15 Hanging Knee Raises 15 Double KB Bent Rows @moderate weight. *Use a Xebex Runner or treadmill. Do not go too light on the weights; this should be difficult. Record time. LEVEL THREE 5 Rounds For Time: 1000m (1K) Run 20 Russian KB Swings @heavy weight 20 Pull-Ups 20 Push-Ups 20 Hanging Knee Raises 20 Double KB Bent Rows @moderate weight. *Use a Xebex Runner or treadmill. Do not go too light on the weights; this should be difficult. Record time.
Recovery
D
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Hang Power Snatch
5 x 5
C
Back Squat
3 x 5
D1
Double KB Romanian Deadlift
3 x 10
D2
Barbell Bicep Curl
3 x 10
D3
Double KB Tempo Front Squat
3 x 10
E1
Seated Banded Leg Curls
3 x 10
E2
Barbell Z Press
3 x 10
E3
Double KB Row
3 x 10
F
Over Shoulder Carry and Lunge Lift
3 x 5
Conditioning and Core
G
5 Rounds for Completion: Hercules Hoist x5 @heavy weight Slam Balls x5 (powerful slam) @10-15lbs
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Air Bike
1 x 5:00
High Intensity Conditioning
C
LEVEL ONE 5 Rounds For Time: 12 Calories Air Bike 10 DB Snatches 5/per arm @moderate weight 10 Chin-Ups 10 Strict Press @barbell only or light weight 10 Pendlay Row @barbell only or light weight 10 Lying Leg Raise on Bench Do not go too light on the weights; this should be difficult. Record time. LEVEL TWO 5 Rounds For Time: 15 Calories Air Bike 16 DB Snatches 8/per arm @moderate weight 15 Chin-Ups 15 Strict Press @barbell only or light weight 15 Pendlay Row @barbell only or light weight 15 Lying Leg Raise on Bench Do not go too light on the weights; this should be difficult. Record time. LEVEL THREE 5 Rounds For Time: 20 Calories Air Bike 20 DB Snatches 10/per arm @moderate weight 20 Chin-Ups 20 Strict Press @barbell only or light weight 20 Pendlay Row @barbell only or light weight 20 Lying Leg Raise on Bench Do not go too light on the weights; this should be difficult. Record time.
Recovery
D
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Box Jump
3 x 3
C
Deadlift
5 x 5
D1
Lat Pulldown
3 x 10
D2
Ball Grip Angled Tricep Pushdown
3 x 10
D3
Cable Reverse Lunge and Twist
3 x 10
E1
Seated Row
3 x 10
E2
Alternating DB Hammer Curl
3 x 10
E3
Calf Raise
3 x 10
F
Sandbag Turkish Get Up
3 x 5
Conditioning and Core
G
4 Rounds for Completion : Sled Push x25yds at heavy weight FLR x60 seconds.
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
