Photo 15-11-2018 09 58 43.jpg

Programme Force
2ème mois

Cycle 1

Macro cycle 2

Semaine 1

Session 1

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Squat

Every 3' for 4 sets : 8 Front Squats @65-67-69-71%

C) Push

Every 2'30 for 4 sets : 8 Strict Presses @65-67-69-71%

D) 

Every 2' for 3 sets : 10 Dbs Skull Crushers + 10 Dips

Every 2'30 for 3 sets : 8 Reverse Nordics + 12 Cyclist OHS 20-40 kg

E) Core

Accumulate 3' Reverse Chinese Plank, every break perform 25 V-ups

F) Stretching 15'

Session 2

A) Warm-up / 2 rounds

  15 Plate Ground to Overhead 15-25kg

  30" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk

  30" Arch position 

  30" Hollow position 

B) Hinge

Every 3' for 4 sets : 8 Deadlifts @65-67-69-71%

C) Pull

Every 2'30 for 4 sets : 8 Strict Weighted Pull-ups @65-67-69-71% of 1 RM Pull-up (bodyweight + additional weight)

D) 

Every 2' for 3 sets : 10 Band Face Pulls + 10 Pendlay Rows

Every 2'30 for 3 sets : 6 Nordic Curls + 12 Hip Thrusts @70% of 1RM Deadlift

Then, 3 sets : 15 Plate Wrists twists + 15 Barbell Wrists Flexions

E) Stretching 

Quads, hip flexors, Hip abductors and adductors, shoulders

 

 

Session 3 

A) Warm-up / 3 sets :

  10/10 Single Leg Deficit Calf Raises with Db if needed

  15/15 Soleus Calf Raises

  15 Wall Tibialis raises

B) Zone 2 - Aerobic capacity training - Low intensity

15' medium/low intensity on 3 different ergs (bike, ski, run or row)

C) Stretching 30'

Session 4

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Squat

Every 3' for 4 sets : 3 Tempo Back Squats (4" eccentric / 2" pause at critical point) @65-67-69-71%

C) Push

Every 2'30 for 4 sets : 3 Tempo Strict Presses (2" pause at forehead / 4" eccentric) @65-67-69-71%

D) 

Every 2'30 for 3 sets : 10 Triceps Band or Pulley + 10 Dbs Bench Presses

Every 1' for 6 sets : 12 Walking lunges Dbs farmer 2 x 10-25 kg

E) Core

12 x 20" ON / 10" OFF 

  Starfish Plank Right

  Starfish plank left

  L-sit ou tuck hold

F) Stretching 15'

Session 5

A) Warm-up / 3 rounds

  20 Walking Lunges

  10 Ring Rows

  30" Reverse Plank

  30" Hollow rock

B) Hinge

Every 3' for 4 sets : 3 Tempo Deadlifts (2" pause below knees / 4" eccentric) @65-67-69-71%

C) Pull

Every 2'30 for 4 sets : 3 Tempo Strict Weighted Pull-ups (2" pause eyes facing bar / 4" eccentric) @65-67-69-71%

Si le pourcentage vous donne une charge inférieure à votre poids de corps, utilisez un élastique ou poulie pour vous délester.

If the pourcentage is less than your bodyweight, use a band to deload

D) 

Every 2'30 for 3 sets : 10 Banded Pullups + 10 Ring Biceps Curls

Every 2'30 for 3 sets : 8 Zercher Jefferson Curls + 20 GHD Hip Extensions

Then, 3 sets : 15 Plate Wrists Curls + 15 Band Wrists Extensions

E) Stretching 15'

WEEK 2

Session 6

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Squat

Every 3' for 4 sets : 7 Front Squats @68-70-72-74%

C) Push

Every 2'30 for 4 sets : 7 Strict Presses @68-70-72-74%

D) 

Every 2' for 3 sets : 10 Db French Presses + 10-15 Ring Pushups

Every 3' for 3 sets : 20 Pistols + 30" sprint bike erg or Echo Bike Rogue

E) Core

Accumulate 90" in the seated pike position, every break perform 10 Renegade rows

F) Stretching 15'

Session 7

A) Warm-up

6' Row Erg (3' easy / 2' medium / 1' high intensity)

Then, 2 rounds of :

  15 Plate Ground to Overhead 15-25kg

  30" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk

  30" Arch position 

  30" Hollow position 

B) Hinge

Every 3' for 4 sets : 7 Deadlifts @68-70-72-74%

C) Pull

Every 2'30 for 4 sets : 7 Strict Weighted Pull-ups @68-70-72-74% 

D) 

Every 2'30 for 3 sets : 10 Db Pull Overs + 10 Dbs Chainsaw Rows 

Every 3' for 3 sets : 6 Nordic Curls + 12 Hip Thrusts @75% of 1 RM Deadlift

Then, 3 sets of : 15 Banded Wrists Flexions + 15 Banded Wrists Extensions

E) Stretching 15'

Session 8

A) Warm-up / 3 rounds of

  10/10 Single Leg Deficit Calf Raises with Db if needed

  15/15 Soleus Calf Raises

  15 Wall Tibialis raises

B) Zone 2 - Aerobic capacity training - Low intensity

Run 20' + Bike 20' + Run 10'

C) Stretching 30'

Session 9

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Squat

Every 3' for 4 sets : 3 Tempo Back Squat (2" eccentric, 4" pause) @68-70-72-74%

C) Push

Every 2'30 for 4 sets : 3 Tempo Strict Presses (4" pause, 2" eccentric) @68-70-72-74%

D) 

Every 2' for 5 sets : 10-15 Dips + 15-20 Pushups

Every 2'30 for 3 sets : 10/10 Jumping Step-ups 50cm + 20 Squat jumps

E) Core

Every 1'30 for 5 sets : 10-15 GHD Sit-ups + 10-15 GHD Hip Extensions

F) Stretching 15'

Session 10

A) Warm-up

6' Row Erg (3' easy / 2' medium / 1' hard pace)

Then, 2 rounds of :

  30" Hollow rocks

  30" Reverse Plank

  20 Renegade Rows

  20" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk

B) Hinge

Every 3' for 4 sets : 3 Tempo Deadlifts (4" Pause low hang / 2" eccentric) @68-70-72-74%

C) Pull

Every 2'30 for 4 sets : 3 Tempo Strict Weighted Pullups (4" Pause @90° / 2" eccentric) @68-70-72-74%

D)

Every 1' for 6 sets : 10 easy Pull-ups (banded as needed)

Every 2'30 for 3 sets : 6 Zercher Jefferson Curls + 12 Strict Toes to bar or Knees Raises

Then, 3 sets of 15 Wrists Plate Twists 10-15 kg + 15 Barbell Wrists Flexions 15-40 kg

E) Stretching 15'

WEEK 3

Session 11

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Squat

Every 3' for 4 sets : 6 Front Squats @74-76-78-80%

C) Push

Every 2'30 for 4 sets : 6 Strict Presses @74-76-78-80%

D) 

Every 2'30 for 3 sets : 10 Dbs Skull Crushers + 10 Dips

Every 2'30 for 3 sets : Hold 30" the weighted chair position + 8 Reverse Nordics

E) Core

Accumulate 3' in the Reverse Plank position, every break, perform 20 V-ups

F) 15' Stretching

Session 12

A) Warm-up

6' Row Erg (3' easy / 2' medium / 1' hard pace)

Then, 2 rounds of :

  30" Hollow rocks

  30" Reverse Plank

  20 Renegade Rows

  20" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk

B) Hinge

Every 3' for 4 sets : 6 Deadlifts @74-76-78-80%

C) Pull

Every 2'30 for 4 sets : 6 Strict Weighted Pull-ups @74-76-78-80% 

D)

Every 2'30 for 3 sets : 10 Barbell Biceps Curls + 10 Pendlay rows

Every 3' for 3 sets : 12 Hip Thrusts @80% of 1 RM Deadlift + 6 Nordic Curls band assisted

Then, 3 sets of : 15 Banded Wrists Flexions + 15 Banded Wrists Extensions

E) Stretching 15'

Session 13

A) Warm-up / 3 rounds of

  10/10 Single Leg Deficit Calf Raises with Db if needed

  15/15 Soleus Calf Raises

  15 Wall Tibialis raises

B) Zone 2 - Aerobic capacity training - Low intensity

Bike 30' + Run 30'

C) Stretching 30'

Session 14

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Squat

Every 3' for 4 sets : 3 Front Rack Box Squats @74-76-78-80% of 1 RM Front Squat

C) Push

Every 2'30 for 4 sets : 5 Negative Presses (eccentric 5") @82-85-88-91% of 1 RM Strict Press

Negative Press est un Push Press suivi d'une phase excentrique freinée sur 5 secondes ici

D) 

Every 2'30 for 3 sets : 10 Db French Presses + 10 Dbs Bench Presses

Every 1' for 6 sets : 10 Farmer Walking Lunges

E) Core

Accumulate 2' in the Hang Tuck position, each break perform 20 jumping lunges

Session 15

A) Warm-up

6' Row Erg (3' easy / 2' medium / 1' hard pace)

Then, 2 rounds of :

  30" Hollow rocks

  30" Reverse Plank

  20 Renegade Rows

  20" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk

B) Hinge

Every 3' for 4 sets : 1/2 + 1 Deadlift x 4 @70-72-74-76%

C) Pull

Every 2'30 for 4 sets : 1 + 1/2 Strict Weighted Pull up x 4 @70-72-74-76%

D) 

Every 2' for 3 sets : 10 Db Pull Over + 10 Dbs Bench Butterflies

Every 1'30 for 4 sets : 6 Zercher Jefferson Curls (add weight each set if possible)

Then, 3 rounds of 15 Barbell Wrists Flexion + 15 Barbell Wrists Extensions

E) Stretching 15'