Programme Force
2ème Macro-cycle
Cycle 1
Macro-cycle 2
Session 1
A) Warm-up
Bike erg 6' (3' low / 2' medium / 1' high intensity)
Puis, faire 3 tours des 4 exos suivants avec 30" ON / 15" OFF
Arch Rocks
Hollow Rocks
Squat Jumps
Handstand Hold
B) Main lifts
a) Every 3' for 4 sets : 8 Front Squats @65-67-69-71%
b) Every 2'30 for 4 sets : 8 Strict Presses @65-67-69-71%
C) Accessory work
a) Every 2' for 3 sets : 10 Dbs Skull Crushers + 10 Dips
b) Every 2'30 for 3 sets : 8 Reverse Nordics + 12 Cyclist OHS 20-40 kg
c) Accumulate 3' Reverse Chinese Plank, every break perform 25 V-ups
D) 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) Main lifts
a) Every 3' for 4 sets : 8 Deadlifts @65-67-69-71%
b) Every 2'30 for 4 sets : 8 Strict Weighted Pull-ups @65-67-69-71% of 1 RM Pull-up (bodyweight + additional weight)
C) Accessory work
a) Every 2' for 3 sets : 10 Band Face Pulls + 10 Pendlay Rows
b) Every 2'30 for 3 sets : 6 Nordic Curls + 12 Hip Thrusts @70% of 1RM Deadlift
c) 3 rounds of :
15 Wrists Plate twists 10-20 kg
15" left /15" right Iso Hammer Anti Rotation
D) Stretching 15'
Session 3
A) Warm-up / 3 sets :
10/10 Single Leg Deficit Calf Raises with Db if needed
15/15 Soleus Calf Raises
B) Zone 2 - Aerobic capacity training - Low intensity
15' 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, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Main lifts
a) Every 3' for 4 sets : 3 Tempo Back Squats (4" eccentric / 2" pause at critical point) @65-67-69-71%
b) Every 2'30 for 4 sets : 3 Tempo Strict Presses (2" pause at forehead / 4" eccentric) @65-67-69-71%
C) Accessory work
a) Every 2'30 for 3 sets : 10 Triceps Band or Pulley + 10 Dbs Bench Presses
b) Every 1' for 6 sets : 12 Walking lunges Dbs farmer 2 x 10-25 kg
c) 12 x 20" ON / 10" OFF
Starfish Plank Right
Starfish plank left
D) Stretching 15'
Session 5
A) Warm-up / 3 rounds
10 Ring Rows
30" Reverse Plank
30" Hollow rock
B) Main lifts
a) Every 3' for 4 sets : 3 Tempo Deadlifts (2" pause below knees / 4" eccentric) @65-67-69-71%
b) 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
C) Accessory work
a) Every 2'30 for 3 sets : 10 Banded Pullups + 10 Ring Biceps Curls
b) Every 2'30 for 3 sets : 8 Zercher Jefferson Curls + 20 GHD Hip Extensions
c) 3 rounds of :
D) Stretching 15'
Session 6
A) Warm-up
Bike erg 6' (3' low / 2' medium / 1' high intensity)
Then, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Main lifts
a) Every 3' for 4 sets : 7 Front Squats @68-70-72-74%
b) Every 2'30 for 4 sets : 7 Strict Presses @68-70-72-74%
C) Accessory work
a) Every 2' for 3 sets : 10 Db French Presses + 10-15 Ring Pushups
b) Every 3' for 3 sets : 20 Pistols + 30" sprint bike erg or Echo Bike Rogue
c) Accumulate 90" in the seated pike position, every break perform 10 Renegade rows
D) 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) Main lifts
a) Every 3' for 4 sets : 7 Deadlifts @68-70-72-74%
b) Every 2'30 for 4 sets : 7 Strict Weighted Pull-ups @68-70-72-74%
C) Accessory work
a) Every 2'30 for 3 sets : 10 Db Pull Overs + 10 Dbs Chainsaw Rows
b) Every 3' for 3 sets : 6 Nordic Curls + 12 Hip Thrusts @75% of 1 RM Deadlift
c) 3 rounds of :
15 Wrists Plate twists 10-20 kg
15" left /15" right Iso Hammer Anti Rotation
D) 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
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, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Main lifts
a) Every 3' for 4 sets : 3 Tempo Back Squat (2" eccentric, 4" pause) @68-70-72-74%
b) Every 2'30 for 4 sets : 3 Tempo Strict Presses (4" pause, 2" eccentric) @68-70-72-74%
C) Accessory work
a) Every 2' for 5 sets : 10-15 Dips + 15-20 Pushups
b) Every 2'30 for 3 sets : 10/10 Jumping Step-ups 50cm + 20 Squat jumps
c) Every 1'30 for 5 sets : 10-15 GHD Sit-ups + 10-15 GHD Hip Extensions
D) 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" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk
B) Main lifts
a) Every 3' for 4 sets : 3 Tempo Deadlifts (4" Pause low hang / 2" eccentric) @68-70-72-74%
b) Every 2'30 for 4 sets : 3 Tempo Strict Weighted Pullups (4" Pause @90° / 2" eccentric) @68-70-72-74%
C) Accessory work
a) Every 1' for 6 sets : 10 easy Pull-ups (banded as needed)
b) Every 2'30 for 3 sets : 6 Zercher Jefferson Curls + 12 Strict Toes to bar or Knees Raises
c) 3 rounds of :
D) Stretching 15'
Session 11
A) Warm-up
Bike erg 6' (3' low / 2' medium / 1' high intensity)
Then, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Main lifts
a) Every 3' for 4 sets : 6 Front Squats @74-76-78-80%
b) Every 2'30 for 4 sets : 6 Strict Presses @74-76-78-80%
C) Accessory work
a) Every 2'30 for 3 sets : 10 Dbs Skull Crushers + 10 Dips
b) Every 2'30 for 3 sets : Hold 30" the weighted chair position + 8 Reverse Nordics
c) Accumulate 3' in the Reverse Plank position, every break, perform 20 V-ups
D) 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" Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk
B) Main lifts
a) Every 3' for 4 sets : 6 Deadlifts @74-76-78-80%
b) Every 2'30 for 4 sets : 6 Strict Weighted Pull-ups @74-76-78-80%
C) Accessory work
a) Every 2'30 for 3 sets : 10 Barbell Biceps Curls + 10 Pendlay rows
b) Every 3' for 3 sets : 12 Hip Thrusts @80% of 1 RM Deadlift + 6 Nordic Curls band assisted
c) 3 rounds of :
15 Wrists Plate twists 10-20 kg
15" left /15" right Iso Hammer Anti Rotation
D) 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
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, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Main lifts
a) Every 3' for 4 sets : 3 Front Rack Box Squats @74-76-78-80% of 1 RM Front Squat
b) Every 2'30 for 4 sets : 3-4 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
C) Accessory work
a) Every 2'30 for 3 sets : 10 Db French Presses + 10 Dbs Bench Presses
b) Every 1' for 6 sets : 10 Farmer Walking Lunges
c) 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" ON / 15" OFF
Hollow rocks
Arch rocks
Sandbag Bear hug carry 45-70kg / or Heavy Dbs farmer walk
B) Main lifts
a) Every 3' for 4 sets : 1/2 + 1 Deadlift x 4 @70-72-74-76%
b) Every 2'30 for 4 sets : 1 + 1/2 Strict Weighted Pull up x 4 @70-72-74-76%
C) Accessory work
a) Every 2' for 3 sets : 10 Db Pull Over + 10 Dbs Bench Butterflies
b) Every 1'30 for 4 sets : 6 Zercher Jefferson Curls (add weight each set if possible)
c) 3 rounds of :
D) Stretching 15'
Session 16
A) Warm-up
Bike erg 6' (3' low / 2' medium / 1' high intensity)
Then, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Test maximal power
Find 1 RM Front Squat
Find max height Box Jump
C) Power
Every 3' for 4 sets : 2 Back Squat Jumps @25-50 kg + 5/5 Bulgarian Split Tuck Jumps + 2 Broad Jumps
Every 3' for 4 sets : 4 Muscle Snatches no contact @25-50 kg + 4 Burpees Tuck Jumps + 4 Clapping Pushups (or Push up to plates)
D) Accessory work
3 rounds (20" ON / 20" OFF)
1 : TTB
2 : V-ups
3 : Russian Twists 5-10 kg
4 : Heels Taps on Swissball or Band
E) Stretching 15'
Session 17
A) Warm-up
Ski erg 6' (2' low / 4' medium intensity)
Then, 3 rounds (20" ON / 10" OFF)
Handstand Hold
B) Test max strength
Find 1 RM Strict Press
Find 1 RM Strict Pull-up weighted
C) Power
Every 3' for 4 sets : 3 Wall Walks + 4 Dbs Burpees High Jumps (2 x 5-10 kg) + 4 Bar Muscle-ups (or Jumping Muscle-ups)
Every 3' for 4 sets : 2 Front Rack Box Squats Small Range @100% of 1 RM Front Squat + 4 Barbell SDHP 30-60 kg
D) Accessory work
Every 1' for 5 sets : 12-20 GHD Sit-ups
E) Stretching 15'
Session 18
A) Warm-up / 3 rounds of
10/10 Single Leg Deficit Calf Raises with Db if needed
15/15 Soleus Calf Raises
B) Zone 2 - Aerobic capacity training - Low intensity
3 rounds of 5 minutes on 4 different ergos (1h au total)
Exemple :
5' Ski erg
5' Bike erg
5' Row erg
5' Run
Autres ergos valables : Stair Master, Elliptique, Winch
C) Stretching 30'
Session 19
A) Warm-up
Bike erg 6' (3' low / 2' medium / 1' high intensity)
Then, 3 rounds of
10/10 Single leg Hip Thrusts Elevated
20"/20" Copenhagen Plank
20 Cossack Squats alternating legs
20" Tuck hold on parallettes or box
B) Test maximal power
Find 1 RM Back Squat
Find 1 RM Push Press
C) Anaerobic power
Every 3' for 4 sets : 30" max effort on the Bike Erg
D) Accessory work
12 x 20" ON / 10" OFF
Side Plank Db Snatches right
Hollow hold
Armless Sit-ups
E) Stretching 15'
Session 20
A) Warm-up / 3 rounds of :
200m Run foreward
200m Run backward
50m/50m Pas chassés
B) Sprints
Every 1' for 5 sets : 20m Sprint
Rest 3'
Every 1'30 for 4 sets : 40m sprint
Rest 3'
Every 2' for 3 sets : 60m Sprint
C) Aerobic power
3 rounds non stop (Fartlek)
Run 400m slow pace
Run 400m fast