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    Bodyweight Foundation Sessions - Week 3

    Uploaded by

    John Rohrer
    This document outlines a 3-week bodyweight training program consisting of 18 total sessions. Session 13 focuses on assessment of strength and endurance. Sessions 14-16 continue to build aerobic endurance and core/upper body strength through bodyweight exercises and interval runs. Session 17 assesses strength endurance, and Session 18 emphasizes long-duration aerobic training with bodyweight exercises and a 60-minute run. The program utilizes progression of exercise difficulty and duration over its 3-week span.

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    Bodyweight Foundation Sessions - Week 3

    Uploaded by

    John Rohrer
    361 views2 pages
    This document outlines a 3-week bodyweight training program consisting of 18 total sessions. Session 13 focuses on assessment of strength and endurance. Sessions 14-16 continue to build aerobic endurance and core/upper body strength through bodyweight exercises and interval runs. Session 17 assesses strength endurance, and Session 18 emphasizes long-duration aerobic training with bodyweight exercises and a 60-minute run. The program utilizes progression of exercise difficulty and duration over its 3-week span.

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    This document outlines a 3-week bodyweight training program consisting of 18 total sessions. Session 13 focuses on assessment of strength and endurance. Sessions 14-16 continue to build aerobic endurance and core/upper body strength through bodyweight exercises and interval runs. Session 17 assesses strength endurance, and Session 18 emphasizes long-duration aerobic training with bodyweight exercises and a 60-minute run. The program utilizes progression of exercise difficulty and duration over its 3-week span.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    361 views2 pages

    Bodyweight Foundation Sessions - Week 3

    Uploaded by

    John Rohrer
    This document outlines a 3-week bodyweight training program consisting of 18 total sessions. Session 13 focuses on assessment of strength and endurance. Sessions 14-16 continue to build aerobic endurance and core/upper body strength through bodyweight exercises and interval runs. Session 17 assesses strength endurance, and Session 18 emphasizes long-duration aerobic training with bodyweight exercises and a 60-minute run. The program utilizes progression of exercise difficulty and duration over its 3-week span.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Bodyweight Foundation Sessions - Week 3

    SESSION 13 SESSION 14 SESSION 15 SESSION 16 SESSION 17 SESSION 18


    Obj: Assessment Obj: Aerobic Endurance, Obj: Strength Endurance Obj: Aerobic Endurance, Obj: Strength Endurance Obj: Aerobic Endurance
    Core Strength Core Strength
    Warm up: Warm up: Warm up:
    3 Rounds Training: 3 Rounds Training: 3 Rounds Training:
    10x Squats 10x Squats 10x Squats
    5x Hand Release Push Warm Up: 5x Hand Release Push (1) 45 Minute Run @ 5x Hand Release Push (1) 60 Minute Run @
    ups 3 Rounds ups “Easy Per Mile Pace” ups “Easy Per Mile Pace”
    10x Situps Run 200m 10x Situps using the MTI Running 10x Situps using the MTI Running
    Instep Stretch Instep Stretch Instep Stretch Calculator and results Instep Stretch Calculator and results
    Lat + Pec Stretch Lat + Pec Stretch from SESSION 13 Lat + Pec Stretch from SESSION 13
    Training:
    Training: (1) 3 Rounds Training: (2) 3 Rounds Training: (2) Stretch/Foam Roll
    (1) Max Squats in 60 1-Mile Run @ per mile (1) 5 Rounds 20/20 Standing Founder
    Sec. Interval Pace using the 40% Max Rep Squats 20/20 Low Back Lunge (1) 5 Rounds
    (2) Max Hand Release MTI Running Calculator 40% Max Rep Hand 20/20 Kneeling Founder 40% Max Rep Squats
    Push Ups in 60 Sec. and results from Release Push Ups Hip Flexor Stretch 40% Max Rep Hand
    (3) Max Pull-Up Bar Heel SESSION 13 40% Max Pull-Up Bar Release Push Ups
    Tap in 60 Sec. Rest 8 min between runs Heel Tap 40% Max Pull-Up Bar
    (4) Max In-Place Lunges Heel Tap
    in 90 sec. (2) 3 Rounds (2) 5 Rounds
    (5) Max Pull Ups (men), 20/20 Standing Founder 40% Max Rep In-Place (2) 5 Rounds
    Horizontal Pull Ups 20/20 Low Back Lunge Lunges 40% Max Rep In-Place
    (women) in 60 sec. 20/20 Kneeling Founder 40% Max Rep Pull Ups Lunges
    (6) Max EOs in 90 sec. Hip Flexor Stretch 40% Max Rep EOs 40% Max Rep Pull Ups
    (7) Max Dips (men), 40% Max Rep EOs
    Bench Dips (women) (3) 5 Rounds
    in 60 sec. 40% Max Rep (3) 5 Rounds
    (8) Max Face Down Back Dips/Bench Dips 40% Max Rep
    Extension in 90 sec. 40% Max Rep Face Dips/Bench Dips
    Down Back Extension 40% Max Rep Face
    Rest 10 Minutes Down Back Extension
    (4) 10 Rounds
    (9) Run 3 Miles for Time 30 Second 40-Foot (4) 10 Rounds
    Shuttle 30 Second 40-Foot
    RECORD YOUR 30 Seconds Rest Shuttle
    SCORES 30 Seconds Rest
    Comments:
    Comments: Again, Grind through
    You can stop and rest parts (1)-(3).
    during the timed
    events. Just keep
    working the entire time
    and get as many reps
    as possible. Rest as
    needed between
    events, but no longer
    than 3 minutes.

    Pull Up Bar Heel Taps -


    Can’t get one? Do 60
    seconds max Sit ups
    instead for
    assessment and follow
    on intervals

    Pull Ups - Can’t get one?


    Do 60 seconds max
    Horizontal Pull Ups
    instead for
    assessment and follow
    on intervals

    Push Ups - go to your


    knees if necessary.
    Dips - pause at the top
    and bottom of every
    rep.

    In-Place Lunge Counting


    - each foot counts as
    one rep.

    Click Here for Run Interval Calculator

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