What equipment will I need? kettlebells (preferably a set of different KB weights)
bands
medicine ball
pull up bar
yoga mat
bench
box
jump rope
How long are the workouts? 45-60 minutes per session.
What will the typical training schedule entail? Day 1 - Full Body Push Strength + Core Finisher
Day 2 - Athlete Conditioning + Upper Pull Strength
Day 3 - Low Intensity Cardio + Mobility & Maintenance (Recovery Day)
Day 4 - Full Body Pull Strength + Core Finisher
Day 5 - Athlete Conditioning + Upper Push Strength
Day 6 - *FLEX DAY* Hit any training sessions you missed from the week, OR hit 20-40 minutes of Low Intensity Cardio + Mobility & Maintenance
Day 7 - REST DAY!
What does a typical training session look like? 5-10 minutes of mobility & movement preparation
25-40 minutes of training
5-10 minutes optional cool down + stretch
What if I have questions while performing the program. Can I message Dr. Colin? Yes! If you have questions at any time throughout the program, you can let me know.
What is the over-arching 8-week schedule/rep-scheme? Week 1 - 12x reps
Week 2 - 10x reps
Week 3 - 8x reps
Week 4 - Strength Testing: 8-6-5-4-3x reps
Week 5 - 12x reps
Week 6 - 10x reps
Week 7 - 8x reps
Week 8 - Strength Testing: 8-6-5-4-3x reps