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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

  15 Wall Tibialis 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

  L-sit ou tuck hold

D) Stretching 15'

Session 5

A) Warm-up / 3 rounds

  20 Walking Lunges

  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 :

  15 Band Wrists Curls

  15 Band Wrists Extensions

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

  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, 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 Renegade Rows

  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 :

  15 Band Wrists Curls

  15 Band Wrists Extensions

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 Renegade Rows

  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

  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, 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

  Renegade Rows

  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 :

  15 Band Wrists Curls

  15 Band Wrists Extensions

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)

  Commandos

  Moutain Climbers

  Prone W hold with 2,5 kg

  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

  15 Wall Tibialis 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 left 

  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

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