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    Persistdeload

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    Paulo Ariza Aguas
    The document provides optional deload workout programming for the Persist training cycle. The workouts for the first 3 days of the new training build (Monday-Wednesday) are reduced in volume and intensity compared to the previous training cycle. The workouts still follow a similar format but use lighter weights, fewer sets and reps, and less complex movements. Completing these deload workouts is intended to reset the body before resuming normal programming on Friday feeling rested and recovered. Workouts are provided for the Classic and Body Composition tracks at reduced intensities.

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    Persistdeload

    Uploaded by

    Paulo Ariza Aguas
    171 views11 pages
    The document provides optional deload workout programming for the Persist training cycle. The workouts for the first 3 days of the new training build (Monday-Wednesday) are reduced in volume and intensity compared to the previous training cycle. The workouts still follow a similar format but use lighter weights, fewer sets and reps, and less complex movements. Completing these deload workouts is intended to reset the body before resuming normal programming on Friday feeling rested and recovered. Workouts are provided for the Classic and Body Composition tracks at reduced intensities.

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    The document provides optional deload workout programming for the Persist training cycle. The workouts for the first 3 days of the new training build (Monday-Wednesday) are reduced in volume and intensity compared to the previous training cycle. The workouts still follow a similar format but use lighter weights, fewer sets and reps, and less complex movements. Completing these deload workouts is intended to reset the body before resuming normal programming on Friday feeling rested and recovered. Workouts are provided for the Classic and Body Composition tracks at reduced intensities.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    171 views11 pages

    Persistdeload

    Uploaded by

    Paulo Ariza Aguas
    The document provides optional deload workout programming for the Persist training cycle. The workouts for the first 3 days of the new training build (Monday-Wednesday) are reduced in volume and intensity compared to the previous training cycle. The workouts still follow a similar format but use lighter weights, fewer sets and reps, and less complex movements. Completing these deload workouts is intended to reset the body before resuming normal programming on Friday feeling rested and recovered. Workouts are provided for the Classic and Body Composition tracks at reduced intensities.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11
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    The document outlines an optional deload week training plan that reduces volume and intensity to allow for recovery. It provides lower body and full body workouts for the Classic and Body Composition training tracks respectively.

    The deload week aims to reduce training volume and complexity/intensity in order to reset the body after an intensified training block and feel rejuvenated to resume normal programming.

    Some of the exercises prescribed for the Classic track on Monday include dual kettlebell sumo deadlifts, bodyweight knee over toes split squats, bodyweight hip thrusts, and a 'Grinder' circuit consisting of rowing, kettlebell swings and hanging leg raises.

    Persist Deload - Optional Programming

    I N T R O D U C T I O N

    For those of you who have been with us for the past build and just completed Benchmark
    Week, you may be feeling the effects of the intensification within your training. The new
    cycle beginning October 11 will restart a new training build so will contain less volume and
    intensity than the past few weeks. But If you are feeling the need to dial things back to reset,
    you may wish to pull back a bit further.

    The following training can be performed in place of the prescribed workouts Monday –
    Wednesday of the first week of training as a deload option. These workouts will have a
    similar format to the regular programming, but the reps, sets, weights, and movements will
    all be reduced in terms of volume and complexity. By Friday, after 3 days of deloading and
    another active recovery day or rest day, you should feel back to your best self and resume
    normal programming with the group at that time.
    There are workouts for the Classic and Body Composition tracks – for Minimalist, I
    recommend that you simply do the bodyweight versions of the workouts for the day. If you
    have any questions, drop them into the message area of TrueCoach for Athlete Support to
    get back to you. Enjoy your deload week!

    P E R S I S T C L A S S I C – M O N D A Y

    Warmup: FBB Squat Prep 1.0 *Hover over movement names


    for Demo Video Links
    Bike or Row x 3 minutes
    +
    2–3 Rounds
    1. Half Kneeling Weight Shift x 5/side
    2. Low Cossack Transition x 5/side
    3. Squat Hip Rotations x 10

    *1. Knee in line toes. Vertical torso facing straight forward.


    *2. Move slow through the middle and hold end positions for 2–3 seconds. Use upper body
    assistance for improved positions.
    *3. Keep foot flat on the ground as the knees move in and out. Hold end positions for 1–2
    seconds.

    *Intention: Open up the groin region, and grease the hip grooves in the squat specific
    pattern in preparation for your squats.

    A) PreFatigue – Dual Kettlebell Complex:


    3–4 Sets
    8 Dual KB Sumo Deadlift
    6 Dual KB Clean
    4 Dual KB Rack Squat
    rest 60sec between sets

    B) Lower Body Full Range Work:


    2 Sets
    1. Bodyweight Knee Over Toes Split Squat; 31X1; 8–10/leg
    rest 30sec
    2. Bodyweight Wall Sit x 30–45sec
    rest 30sec
    3. Bodyweight Hip Thrust x 20reps
    rest as needed before starting A1 Again.

    C) Legs, Core, Hips – Grinder:


    Complete at 60–70% effort
    Bike 500/400m
    +
    3–6–9–12–15–18
    Russian KBS Light
    Calories Bike
    Bodyweight Hanging Tucks
    +
    Bike 500/400m

    Cooldown: FBB Squat 1.0

    1. Pancake Stretch x 1 min right leg, 1 min left leg, 1 min center
    2. Middle Split x 1 min
    3. Middle Split Hinge x 10
    4. Squat Hold x 2 min

    *Pull yourself deeper into the stretch with each exhale.


    *2/3/4 Hold onto stationary object in front of you for assistance.
    *3 Slow lower, hold in bottom position for 5 seconds.

    *Intention: lengthen adductors, hamstrings, and improve squat positions

    P E R S I S T C L A S S I C – T U E S D A Y

    Warmup: FBB Upper Body Prep 1.0

    Ski or Bike x 3 minutes


    +
    2–3 rounds
    1. Banded Shoulder Extension x 10 reps
    2. Prone Swimmers x 5
    3. Plank to Downdog x 10
    *1. Hold in the stretch position for 2–3 seconds, move the arms fast back to the hips, then 5
    second return to the stretch position.
    *2. Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate
    naturally.
    *3. Press through the floor throughout the entire movement to keep the shoulder blades
    active.

    *Intention: Open up the shoulder joint and activate the scaps in preparation for upper body
    pushing and pulling.

    A) Shoulder & Core – Pre Fatigue Work:


    2 Sets
    5 Right BW Turkish Get Up
    10 Right Single Arm Cross Body L Crunch
    5 Yoga Push Ups
    5 Left BW Turkish Get Up L
    10 Left Single Arm Cross Body L Crunch
    5 Downward Dog Handstand Push Ups

    B) Full Body Blood Flow:


    3 Sets Not For Time
    10 Sprawls
    30sec Row @ 85% effort
    rest walk 90sec and restart your next set

    C) Absolute Strength Giant Set 1.0:


    2 Sets
    1. Close Grip Bench Press; 2020; 6–8reps
    rest 30sec
    2. Incline DB Bench Press 20X0; 8–10reps
    rest 30sec
    3. Farmers Carry; 30sec carry moderate weight
    rest 2mins and back to 1

    D) Upper Body Aerobic :


    10–15mins @ sustainable effort
    2 Wall Walks
    4 HR Push Ups
    8 Body Rows
    300/250m Row
    Cooldown: FBB Upper 1.0

    1. Passive Hang x 2 min


    2. Supinated Passive Hang x 1 min
    3. Seated Shoulder Extension x 2 min
    4. Childs Pose with Lat Stretch x 1 min/side

    *Sink deeper into the stretch position with every exhale.


    *1/2. Keep your feet on the a surface if you can not hang for the entire time.
    *3. Keep your chest and head up, shoulder blades back and down.

    *Intention: lengthen lats and anterior shoulder tissue.

    P E R S I S T C L A S S I C – W E D N E S D A Y

    Warmup: FBB Hinge Prep 1.0

    Row or Run x 3 minutes


    +
    2–3 Rounds
    1. Shinbox Thoracic Rotation x 5/side
    2. Single Leg Glute Bridge Isometric x 30 sec/side
    3. Toes Elevated Dumbbell Jefferson Curl x 5

    *1. Reach as far as possible holding the end position for 2–3 seconds
    *2. Keep a neutral low back position (NO overarching)
    *3. Move one vertebrae at a time and then lengthen the posterior chain as much as possible.

    *Intention: Lengthen the glutes and posterior chain in preparation for full range hinging
    pattern.

    A) Barbell- Hinge Focus Oly Build:


    4 Sets @ Light Load for Technique
    1 Segment Snatch Grip Deadlift
    1 Segment Snatch High Pull
    2 Low Hang Power Snatch
    rest fully between sets
    or

    4 Sets @ Light Load for Technique


    1 Segment Clean Grip Deadlift
    1 Segment Clean High Pull
    2 Low Hang Power Clean
    rest fully between sets

    B) Hinge Strength SuperSet:


    2–3 Sets
    1. GHD Hip Extensions or Good Morning; 3111; 6–8reps
    rest 30sec
    2. Hand Supported Single Leg RDL x 6/leg 2111
    rest 60–90sec and back to 1

    C) On the 4mins: Every 4mins x 4 Sets


    2 Devils Press
    4 DB Burpee
    6 Dumbbell Push Press
    10–15 Calorie Bike
    There should be ample time to complete these sets and therefore have plenty of recovery
    time.

    Cooldown: FBB Hinge 1.0

    1. Pike Stretch x 2 min


    2. Elevated Pigeon x 1 min/side
    3. Front Split x 2 min/side

    *Pull yourself deeper into the stretch with each exhale.


    *2. Keep your spine as straight as possible
    *3. Utilize band or place objects underneath hands for assistance.

    *Intention: Lengthen glutes and posterior chain. Improve front split position.
    B O D Y C O M P O S I T I O N – M O N D A Y

    Warmup: FBB Upper Body Prep 1.0

    Bike x 3 minutes
    +
    2 rounds
    1. Banded Shoulder Extension x 10 reps
    2. Prone Swimmers x 5
    3. Plank to Downdog x 10

    *1. Hold in the stretch position for 2–3 seconds, move the arms fast back to the hips, then 5
    second return to the stretch position.
    *2. Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate
    naturally.
    *3. Press through the floor throughout the entire movement to keep the shoulder blades
    active.

    *Intention: Open up the shoulder joint and activate the scaps in preparation for upper body
    pushing and pulling.

    A) PreFatigue – Back and Biceps Blood Flow:


    2 Sets
    12 Dumbbell Pull Over
    12 Dual Dumbbell Upright Rows
    LIGHT WEIGHT

    B) SuperSet 1 – Shoulders and Lats:


    2 Sets
    1. Seated DB Press 20X1; 6–8reps
    Rest as needed
    2. Body Row; 20X1; 6–8reps
    Rest as needed and back to 1

    C) SuperSet 2 – Shoulders and Back:


    2 Sets
    1. 90/90 Legs KB Floor Press Bottom Up; 20X1; 6–8reps
    Rest as needed
    2. Tripod DB Row; 20X1; 6–8/arm
    Rest as needed and back to 1

    D) Finisher – Gymnastics Push Pull Pump:


    10mins Continuous Movement Slow and Steady
    20 Double Unders
    3 Hand Release Burpee
    4 Strict Toes to Bar
    5 Push Ups
    6 L Crunches

    Cooldown: Persist Shoulders and Lats 1.0

    1min Per Position x 2 Rounds


    1st. Twisted Cross R
    2nd. Twisted Cross L.
    3rd. Child's Pose with Lat Stretch R
    4th. Child's Pose with Lat Stretch L

    Once complete with the above 4 stations for 2 Rounds, move onto the following.

    2mins Passive Ring Hang

    B O D Y C O M P O S I T I O N – T U E S D A Y

    Warmup: FBB Pump – Hips and Glutes 1.0

    2 Sets
    Lateral Band Walk x 10 R
    Lateral Band Walk x 10 L
    Skater Band Walk x 10 Forward
    Skater Band Walk x 10 Backward
    30sec Theraband Half Squat Pulses

    A) SuperSet 1 – Legs & Glutes & Hamstrings:


    2 Sets
    1. Cyclist Goblet Squat; 2020; 6–8reps
    Rest as needed
    2. Dumbbell Sumo RDL; 2020; 6–8reps
    Rest as needed and back to 1
    B) Giant Set 2 – Single Leg :
    2 Sets
    1. Goblet Curtsy Squat; 20X0; 6/leg
    Rest as needed
    2. Alternating Bodyweight Cossack Squat x 12 reps
    Rest as needed
    3. Split Stance Isometric Hold x 30sec/leg
    Rest as needed and back to 1

    C) Finishers – Fatigued Abdominals (Mirrored Back to Back):


    For Time @ 75% effort
    15–12–9–6–3
    Row Cals
    Sit-Ups

    rest 3mins

    3–6–9–12–15
    Tuck Ups
    Row Cals

    Cooldown: Persist Groin Glutes and Abdominals 1.0

    1min Per Position x 2 Rounds


    1st. Seal Stretch
    2nd. Butterfly or Weighted Butterfly
    3rd. Pigeon Stretch R
    4th. Pigeon Stretch L

    Once complete with the above 4 stations for 2 Rounds, move onto the following.

    2mins Static Back


    B O D Y C O M P O S I T I O N – W E D N E S D A Y

    Warmup: FBB Pump – Scaps and Locomotion 1.0

    2 Sets
    20ft Theraband Lateral Crawl R
    20ft Theraband Lateral Crawl L
    20ft Theraband Quadruped Crawl Forward
    20ft Theraband Quadruped Crawl Backward
    10 Tall Kneeling Theraband Pull Aparts Supinated
    10 Tall kneeling Theraband Pull Aparts Pronated

    A) Full Body Blood Flow:


    2 sets:
    30sec sec AB (increase your pace each set)
    -into-
    8 DB Curl to Press
    8 Hand Release T Push ups
    16 Tall Plank Knee to Elbow
    -into-
    30sec sec AB (increase your pace each set)
    -rest 90sec-

    B) Giant Set 1 – Chest & Arms:


    3 Sets
    1. Crush Grip KB Bench Press; 20X0 × 8–10reps
    Rest 75sec
    2. KB Horn Grip Curl 20X0 × 8–10reps
    Rest 75sec
    3. KB Pull Over 20X0 × 10–12reps
    Rest 75sec and back to 1

    C) FINISHER – Interval Upper Body Pump #2:


    2 sets:
    30 sec Row (increase your pace each set)
    -into-
    8 Bench Dips
    8 Tuck Ups
    8 Yoga Push-Ups
    -into-
    30 sec Row (increase your pace each set)
    -rest 90sec-

    Cooldown: Persist Chest Lats and Triceps 1.0

    1min Per Station x 2 Rounds


    1st. Kneeling Triceps Stretch R
    2nd. Kneeling Triceps Stretch L
    3rd. Bench Shoulder Flexion with Thoracic Mobilization
    4th. Supine Bench Weighted Chest Opener

    Once complete with the above 4 stations for 2 Rounds, move onto the following.

    2mins Seated Barbell Shoulder Extension Stretch

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