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General Conditioning Program

High Level Fitness

33

KEY OBJECTIVE All around development Endurance Strength Power Flexibility Speed Aerobic capacity and Lactic acid tolerance Muscle activation and Coordination Maximal force generation Effective range of motion Neural sensitivity

Recommend lead up program


Sequence workouts

CONTACT Sebastian Kovacs Mobile: 0432365389 E-mail: sebkovacs@gmail.com

SEBASTIAN KOVACS

05/04/2013

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DEFINITIONS
Unless stated all rep counts are total rep counts counting both left and right reps
PROTOCOL OTM = on the minute, eg. You start the exercise at the start of every minute, your rest equals time till next minute for time = aim to do it as fast as possible and record the time taken Swim = swimming in the water, eg in a pool Circuit = Perform one exercise, for the prescribed repetitions, then move straight to the next exercise without stopping Rounds = How many times a circuit is to be completed. WORKOUT NAMES GC = General Conditioning LWO = Little Work Out BW = Body Weight EQUIPMENT BB = Barbell KB = Kettle Bell DB = Dumb bell GRIPS OG = Over grasp grip NU = Narrow under grasp grip

EXERCISES HOG Push ups = hands off ground push ups, lower until laying on the ground, raise hands off ground, then push back up Military Sit ups = Sit up position, hands on thighs, sitting up until your wrists reach your knees, lower back down, repeat Front lunge hop = In a lunge position, keeping weight over front foot, hop your foot up as high as possible Full Tuck jump = squat so that your hands can touch the ground, explode upwards, tuck your knees up and grab them Lazy Burpee = drop into a fwd lunge position, place your hand next to your front foot, perform a push up, bring to foot back up and stand up Chin ups = always perform with a over grasp hand position. Dead hand to chin over the bar. Less range = no rep. Deep squats = Ass to heels, all the way down. ROWER DRAG FACTOR Purpose: to standardise the resistance each time you row. On the concept 2 rower, select: Menu > more options (very bottom) > drag factor utility (top) Start rowing and a number will come up. You need to adjust the dampener so that the factor is at 100. Normally around 4-5 on most rowers. TRAINING PLAN Workouts are set out in sequential order. Perform everything as is set out. Note that on days where there is two training sessions panelled, you will most likely need an hour or two to recover in-between

Volume and Variety Table


WK 1 2 3 4 5 A1 A2 A3 1 A4 A5 L1 L2 1 L3 1 L4 GC1 1 GC2 1 C1 1 C2 1 INTERVALS 1 1KM SWIM 1 SESSIONS / WK 1 1 1 1 1 1 1 1 1 9 1 1 1 1 1 1 9 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 7 1 1 8 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 6 1 1 1 1 1 1 1 1 7 8 1 SESSION COUNT 3 3 8 2 2 4 4 4 4 5 5 5 5 8 8 70

9 10

8 10

SEBASTIAN KOVACS

05/04/2013

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Exercise list
EXERCISE COUNT 66 UPPER BODY Pull Inverted Rows Chin Ups Muscle ups Shrugs Lateral raise Push Push ups Spider man push ups Hindu Push Ups Clap Push Ups Fly Push ups Bench Dips Bar Dips Air Dips Alternating Hammer Press LOWER BODY Isometric Single leg straight leg toe touch Step ups Deep squats Front squats Pistol Squats Plyometric Jump Lunges high knee, depth jumps Tuck jumps Single leg full tuck jump 500mm Single leg lateral jumps Calves Power bounce Full calve raises Split calve raises Toe raises

CORE Swiss ball Plank Hand Plank alternating knee tuck Push Ups (hands on ball) Crunches Full twist sit ups Back Extension Reverse Hyper Knee Tucks (feet on ball) Pike Tucks Ground Glute Raise (toes pointing up) Hip Rolls Altertnating Heel Taps 3 way sit ups Military Sit ups Leg Raises Leg Raises to Plow Vertical Toe Taps V-ups Torture Twist

FULL BODY Alternating Elbow to knee touch Single leg push ups lazy burpees Burpess Thrusters Man Makers Double unders

KETTLE BELL KB body circles swings to vertical Alternating 1 arm Snatch 1-arm push press 1 arm Over Head Squat

STRENGTH EXERCISES Upper body Bench press OH press Alternating Side Pull Bent row Lower body Dead Lift Front squats Back Squat

SEBASTIAN KOVACS

05/04/2013

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TRAINING PLAN
1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2 WEEK 1 GC 1 C1 swiss ball Intervals 400m LWO 3 3 rounds GC 2 LWO 2 single leg cond. C2 ab circuit ADV 3 strength circuit 1km swim 1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2 WEEK 5 ADV 2 resistance cond. C1 swiss ball Intervals 400m GC 2 LWO 2 single leg cond. LWO 4 HIT bw ADV 3 strength circuit 1km swim

1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2

WEEK 2 GC 1 C1 swiss ball Intervals 1km ADV 2 resistance cond. GC 2 LWO 1 upper body cond. LWO 4 HIT bw C2 ab circuit ADV 3 strength circuit 1km swim

1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2

WEEK 6 GC 1 ADV 1 endurance cond. Intervals 1km LWO 3 3 rounds ADV 4 KB flog sesh ADV 2 resistance cond. LWO 1 upper body cond. C2 ab circuit ADV 3 strength circuit 1km swim

1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2

WEEK 3 GC 1 ADV 4 KB flog sesh Intervals 400m C1 swiss ball GC 2 LWO 3 3 rounds LWO 2 single leg cond. ADV 3 strength circuit 1km swim

1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2

WEEK 7 LWO 2 single leg cond. C1 swiss ball Intervals 400m GC 2 C2 ab circuit

ADV 3 strength circuit 1km swim

1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2

WEEK 4 ADV 1 endurance cond. Intervals 1km LWO 4 HIT bw ADV 5 bw circuit C2 ab circuit GC 1 LWO 1 upper body cond. ADV 3 strength circuit 1km swim

1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 1 2 7 1 2

WEEK 8 ADV 1 endurance cond. Intervals 1km LWO 4 HIT bw ADV 5 bw circuit LWO 3 3 rounds LWO 1 upper body cond. ADV 3 strength circuit 1km swim

SEBASTIAN KOVACS

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GENERAL CONDITIONING
General Conditioning 1 WARM UP: lazy burpees x 40 ROW TEST: AEROBIC Time 2 km Row, for time 1) 2) Drag Factor of 100 3) 4) 5) (GC 1)

UPPER BODY Strength and endurance REPS Max Reps x2 Heaves EXERCISE Chin Ups Push Ups record total chin ups 1 2 3 4 5

X 10 Rounds , on the minute BODY WEIGHT Must finish all push ups, before starting squats, etc. 100 x Push Ups 100 x Deep Squats (ass to heels) 100 x Bench Dips 100 x Jump Lunges FINISHER Skipping 1min rotations, continuous 12min 1. normal speed (vary jump type) 2. double unders General Conditioning 2 WARM UP: lazy burpees x 40 ROW TEST: ANAEROBIC Time POWER circuit 5 rounds, with lots of rest, avoid muscle fatigue 1 3 x Fly Push ups 2 3 x Muscle ups 3 3 x Air Dips Anaerobic Capacity : Rowing Intervals 30sec max sprint x 3 with 2min rest 100m max sprint x 5 with 1min rest Lower Leg Circuit 3 rounds, continuous 1 Power bounce 2 Full calve raises 3 Split calve raises 4 Toe raises 1 30 sec 20 20 30 sec 2 40 sec 20 20 40 sec 3 40 sec 25 25 40 sec 4 45 sec 30 30 45 sec 5 45 sec 35 35 45 sec Record distances and times on Interval Sheet 4 3 x Tuck jumps (slow down, pause, explode) 5 6 x high knee, depth jumps (soft landing) 500m Row, for time 1) 2) Drag Factor of 100 3) 4) 5) (GC 2)

Raises performed on a step up platform SLOW REPS 3 reps x 3 Rounds all smooth motion, full ROM, focus - CONTROL 1 Chin ups 2 Bar Dips 3 Hindu Push Ups 4 Pistol Squats

SEBASTIAN KOVACS

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CORE CIRCUITS
Core workout 1 (C1 SWISS BALL) Focus on smooth, slow, and controlled movements. All exercises performed with a fit ball 1 Plank (elbows on ball) to count of 20 breath's 2 Push Ups (hands on ball) x 10 3 Hand Plank alternating knee tuck x 10 4 Crunches x 10 5 Full twist sit ups x 10 6 Back Extension x 10 7 Reverse Hyper x 10 8 Knee Tucks (feet on ball) x 10 9 Pike Tucks x 10 2 Rounds Then, Squat to Straight arm OH Raise x 50 x 2 sets (holding swiss ball)

Core workout 2

(C2 AB CIRCUIT)

1 3 way sit ups x 10 (chest much touch knees) 2 Alt. Heel Taps x 40 3 Leg Raises to Plow x 20 4 Glute Raise (toes pointing up) x 30sec 5 Vert. Toe Taps x20 6 Hip Rolls x 40 3 Rounds

SEBASTIAN KOVACS

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LITTLE WORK OUTS


LWO 1 DEVILS OWN 1 2 3 4 Chin ups x 6 Bar dips x 6 Spider man push ups x 6 per side Hindu Push Ups x 6 10 rounds, for time date 1 2 3 time date 4 5 6 time

LWO 2 SINGLE LEG CONDITIONING 1 2 3 4 5 Single leg full tuck jump Single leg push ups Pistol squat Single leg straight leg toe touch 500mm Single leg lateral jumps (each jump = 1rep) date 1 2 3 time date 4 5 6 time

4 rounds, for time Upwards pyramid 5, 10, 15, 20 reps Perform each round with both legs. - R 5rep, L 5rep, R 10rep, L 10rep etc.

LWO 3 3 ROUNDS OF PAIN 1 2 3 4 5 6 HOG Push Ups x 30 Deep Squats x 30 Lunges x 30 Hindu Push Ups x 20 Burpess x 20 Alt. Elbow to knee touch x 40 3 rounds, for time date 1 2 3 time date 4 5 6 time

LWO 4 POWER RANGER 1 2 3 4 5 6 Clap Push Ups x 10 Full Tuck jumps x 10 Spider Man push ups x 20 Jumping Lunges x 20 Burpess x 10 50 double unders 5 rounds, for time date 1 2 3 time date 4 5 6 time

SEBASTIAN KOVACS

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ADVANCED CIRCUITS
Advanced Circuit 1 ENDURANCE CONDITIONING 1 2 3 4 Burpees x 20 Thrusters x 10 @ 40kg Man Makers x 10 @ 20kg Run 400m 4 rounds, for time Part 2 : Core Work : Mini Circuit 1 2 3 3way sit ups x 5 Leg Raises x 15 Vert. Toe Taps x 15 5 rounds, for time Advanced Circuit 2 RESISTANCE CONDITIONING 1 2 3 4 5 6 7 8 Chin ups x 15 Dips x 15 HOG Push ups x 20 Front squats x 15 @ 40kg Lateral raise x 20 with 10kg DB Shrugs x 20 with 20kg DB Jump Lunges x 40 Alternating Hammer Press x 10 with 20kg DB 4 rounds, for time Must complete rep count to move to next exercise Skipping cool down ** Finish with 20min skipping, alternate 1min of any single jump with 1min of double/tripple unders Advanced Circuit 3 STRENGTH CIRCUIT 4 REPS ALL EXERCISE 1 2 3 4 5 6 7 Bench press Dead Lift Front squats OH press Alt. Side Pull w/ DB (reps per side) Bent row Back Squat 4 rounds No rest Must complete rep count to move onto next exercise Part 2 : Core Work 1min Max reps Military Sit ups V-ups Torture Twist work sets Rest week 1&2 / / 3sec x 10 3 1min 3&4 / / 5sec x 8 4 1min 5&6 / / 3sec x 16 4 1min 7&8 / / 5sec x 12 4 1min
RECORD LOADS ON DATA SHEET PROVIDED

date 1 2 3

time

date 4 5 6

time

date 1 2 3

time

date 4 5 6

time

date 1 2 3

time

date 4 5 6

time

SEBASTIAN KOVACS

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ADVANCED CIRCUITS
Advanced Circuit 4 KB FLOG SESH 1 2 3 4 5 6 100 x KB swings to vertical @ 24kg 50 x Alternating 1 arm Snatch @ 24kg 100 x KB body circles @ 24kg 50 x KB 1-arm push press @ 24kg

(continued)

date 1 2 3

time

date 4 5 6

time

50 x KB 1 arm Over Head Squat @ 24kg 200 x Double Unders 1 Round, for time

Advanced Circuit 5 BW CIRCUIT 1 2 3 4 5 6 7 8 10 x Chin ups 20 x Push ups 20 x Inverted Rows 10 x Bar Dips 20 x Squats @ 20kg 20 x Step ups @ 10kg 30cm+ 20 x Military Sit ups 1 min Skipping 5 Rounds, for time Drop 2 reps per round eg. 10, 20 8, 18 6, 16 etc date 1 2 3 time date 4 5 6 time

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INTERVALS & SWIM TIMES

INTERVALS Rest Time Rest Time Rest Time Rest Time Rest Time Rest

LAP

LAP

LAP

LAP

LAP

LAP

SEBASTIAN KOVACS Rest Time Rest Time Rest Time Rest 400m Sprints x 6 // Rest time = 2 minutes 1km intervals x 4 // Rest time = run time

400m Intervals

Time

WK1

WK3

INTERVALS And SWIM TIMES

05/04/2013
distances Session 1 Session 2

WK5

WK7

1km Intervals

Time

WK2

WK4

WK6
Session 3 Session 4

Page 10 3 4 5 6 7 8 3 4 5 6 7 8

WK8

R1 30sec R2 30sec R3 30sec R1 100m R2 100m R3 100m R4 100m R5 100m Total Distance

1km Swim Time

Week

Time

swim 1km continous, for quickest time possible

2km Row Time

Week

Time

Row drag factor set to 100

DATA RECORD SHEET


GC 1
chin ups date 1 2 3 4 total 2km row time Record Row data on interval record sheet

GC 2

LWO 1
date 1 2 3 4 time

Advanced Circuit 1
circuit date 1 2 3 4 time core time

LWO 2
date 1 2 3 4 time

Advanced Circuit 2
date 1 2 time

LWO 3
date 1 2 3 4 time

Advanced Circuit 4
date 1 2 time

LWO 4
date 1 2 3 4 time

Advanced Circuit 5
date 1 2 time

Advanced Circuit 3
WEEK Bench DL F. Squat OH press Side Pull Bent row B. Squat 1

Load Record 2 3 4 5 6 7 8

SEBASTIAN KOVACS

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