TRAINING PLAN - onacademy.co.uk · then 5-10 tricep dips off box rx: as many ring dips on gymnastic rings. get a good depth, elbows close to sides. as prescribed ... crossfit training

1WWW.OPTIMUMNUTRITION.COM

TRAINING PLANCLAIRE McGLYNN - CROSSFIT

This plan is designed to help your overall Crossfit performance. It is specifically for Crossfitters who understand that each discipline needs attention andimprovement. This plan from Crossfit coach Claire McGlynn is designed to

work around your current Crossfit class schedule so you can improve mobility, strength, power, speed, and agility alongside your existing programme.

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DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

FOAM ROLL/SELF MASSAGE ANY

TIGHT AREAS/NIGGLES


TIGHT AREAS/NIGGLES


TIGHT AREAS/NIGGLES


TIGHT AREAS/NIGGLES


TIGHT AREAS/NIGGLES


TIGHT AREAS/NIGGLES


TIGHT AREAS/NIGGLES

MOBILITY (LOWER OR UPPER)






ACTIVE RECOVERY

CF CLASS CF CLASS CF CLASS CF CLASS CF CLASS CF CLASS CORE OR MOBILITY

DAY 1 WEIGHTS DAY 2 WEIGHTS OLY/SKILL DAY 3 WEIGHTS DAY 4 WEIGHTS

CORE PULL UPS/TTB CORE HANDSTANDS/PUSH UPS CORE

WEEKLY PLAN

CROSSFIT TRAINING PLAN






EXCERCISE WEIGHT INSTRUCTION REPS SETS REC

1) OVERHEAD SQUAT PVC PIPEFACING A WALL. PVC PIPE OVER HEAD, ACTIVE SHOULDERS AND BICEPS BEHIND THE EARS, SQUAT BELOW PARALLEL OR AS LOW AS POSSIBLE WITHOUT LOSING GOOD BACK POSITION.

HOLD FOR 3SECS, SQUAT BACK UP. KNEES OUT, HEELS DOWN, BACK TIGHT. BRACE.10 3 0

2) HIP CAPSULE OPENERS BODY HTTPS://WWW.YOUTUBE.COM/WATCH?V=B_EAZZA5PDO 10 3 0

3) HIP FLEXOR OPENER GREEN BANDBAND UNDER YOUR BUM. LUNGE POSITION FACING RACK (CAN LUNGE UP AND DOWN IF NEEDS

BE), RESIST THE BAND PULLING HIP FORWARD (SQUEEZE GLUTE). 10 3 0

4) HAMSTRING/HIP OPENER GREEN BAND

1) IN THE SPRINT START POSITION GO UP AND DOWN 2) SIDE OPENERS MAKE CIRCLES WITH THE KNEE AND THEN ROTATE OUTER ARM IN AND OUT X 5 AND THE SAME ON THE OPPOSITE SIDE (AS

LAST PROGRAMME). CHECK OUT KELLY STARRETT.HTTPS://WWW.YOUTUBE.COM/WATCH?V=DRMT1MJA4UK

5EACH WAY

3 0

5) CRAB WALKS LIGHT RESISTANCECRAB WALKS, WITH BAND UNDER FEET AND AROUND KNEES, HOLD BAND TAUT IN HANDS HIGH AT CHEST, FEET STRAIGHT, VERY SMALL STEPS TO THE LEFT X 10, THEN TO THE RIGHT. KEEP

HEAD AND CHEST HIGH, KEEP GLUTES TIGHT.

10EACH WAY

3 0

6) SINGLE LEG SQUAT BW

ON ONE FOOT, OTHER LEG COMES FORWARD AND STAYS STRAIGHT OFF THE GROUND, SQUAT DOWN, BACK AS STRAIGHT AS POSSIBLE, CHEST HIGH, AND SQUAT BACK UP. SQUAT TO A BOX,

THEN PROGRESS TO A BENCH (YOUR BUM SHOULD BARELY TOUCH EITHER), THEN PROGRESS TO NOTHING (PISTOL SQUAT).

5EACH LEG

3 0

7) SINGLE LEG DEADLIFT BWSTANDING ON ONE FOOT, BRING OTHER LEG BACK AND KEEP IT STRAIGHT, TOE DOWN, KEEP HIPS

IN LINE AND PARALLEL TO FLOOR, CORE IN AND EXTEND ARMS FORWARD LIKE “SUPERMAN”.5

EACH LEG3 0

LOWER BODY AND HIP MOBILITYCOMPLETE AS A CIRCUIT, 3 TIMES

CROSSFIT TRAINING PLAN BW: BODY WEIGHTREPS: REPETITIONS - HOW MANY TIMES YOU DO ONE MOVEMENTSETS: HOW MANY TIMES YOU DO A GIVEN AMOUNT OF REPETITIONSREC: RECOVERY TIME BETWEEN SETS

FORM & TECHNIQUE - FORM IS ESSENTIAL. CORE TIGHT, BACK STRAIGHT.BREATHE OUT ON THE EXERTION. DO ALL MOVEMENTS SLOWLY AND CONTROLLED!





https://www.youtube.com/watch?v=b_EAzZa5PDo

https://www.youtube.com/watch?v=dRmT1mja4uk



1) SHOULDER DISLOCATORS PVC PIPEWITH PVC AT HIPS, ARMS ALWAYS STRAIGHT, BRING ARMS OVERHEAD AS FAR AS POSSIBLE

BEHIND YOU AND THEN BACK TO FRONT. 10 3 0

2) SHOULDER ROTATIONALS BROOM MAKE A CIRCLE AROUND YOUR HEAD (FULL ROTATION) KEEPING ARMS LOCKED AT ALL TIMES.5

EACH WAY3 0

3) GOOD CAT BAD CAT BWON ALL FOURS, ARCH YOUR BACK, LOOK UP AT CEILING, HOLD FOR 3 SECS, THEN ARCH THE

OTHER WAY, BACK GOES UP TOWARDS CEILING AND PUSH HANDS INTO THE GROUND, HOLD FOR 3 SECS.

5EACH WAY

3 0

4) BAND PULL APARTS THIN RESISTANCE BAND

KEEP RIB CAGE DOWN, DON’T CURVE YOUR SPINE - KEEP HIPS NEUTRAL AND CORE TIGHT. HOLD BOTH ENDS OF BANDS, 1) PULL ACROSS CHEST, 2) +3)DIAGONAL (ONE ARM UP, ONE ARM

DOWN), 4) HAVE A CLOSER GRIP ARMS ABOVE THE HEAD AND PULL BAND APART AND DOWN BEHIND THE HEAD.

8EACH WAY

3 0

5) BACK EXTENTION SCAP HOLD BW AND LIGHT WEIGHTSLYING FACE DOWN, KEEP FEET STUCK TO GROUND, HOLD 2.5KG PLATES IN EACH HAND, RAISE THE TORSO AND HOLD TIGHT. PULL SCAPULAE BACK AND TOGETHER (PUT YOUR SHOULDER-

BLADES INTO YOUR BACK POCKET). HOLD 30 SECS.

30SEC HOLD

3 0

SHOULDER AND BACK MOBILITYCOMPLETE AS A CIRCUIT, 3 TIMES









1) BURGENER WARM UP PVC PIPE HTTPS://WWW.YOUTUBE.COM/WATCH?V=MWFFZVDGEG4 3 NEEDED

2) BURGENER WARM UP BARBELL HTTPS://WWW.YOUTUBE.COM/WATCH?V=Y5YFU_IUWJ4 3 NEEDED

OLYMPIC LIFTING WARM UP DRILLSCOMPLETE AS A CIRCUIT, 3 TIMES







https://www.youtube.com/watch?v=mWffzvDGeg4

https://www.youtube.com/watch?v=Y5YFU_iuwJ4


EXCERCISE DAY WEIGHT INSTRUCTION REPS SETS REC

MOBILITY DAY 1 & 2 BW LAT AND FOREARM MOBILITY

STRICT PULL UPSDAY 1

WK 1-6BW

DO AS MANY AS YOU CAN STRICT (IF YOU CAN). ONCE THE STRENGTH IS GONE, USE A BAND AND DO AS MANY BANDED PULL UPS AS POSSIBLE. MAX 3 NEEDED

HOLLOW PULL BACKSDAY 1

WK 1-6BW

PULL YOUR BODY BACK INTO A HOLLOW ON THE BAR. USE YOUR LATS AND STAY TIGHT. WORK ON GETTING AS FAR AND AS HIGH BACK AS POSSIBLE. 10 3 NEEDED

ACTIVE HANGDAY 2

WK 1-3BW HANG OFF THE BAR, KEEPING SHOULDER ACTIVE AND BODY TIGHT.

UP TO30 SECS

3 NEEDED

ACTIVE HANG PULLSDAY 2

WK 1-3BW SAME AS ABOVE BUT NOW PULL YOUR BODY UP SLIGHTLY AND THEN RELAX IT DOWN. 10 3 NEEDED

RING ROWSDAY 2

WK 1-3BW

ON GYMNASTIC RINGS, PULL YOUR CHEST UP TO THE RINGS, KEEPING SCAPULAE AND SHOUL-DERS PULLED DOWN AND BACK AT ALL TIMES. KEEP THE CHEST HIGH AT ALL TIMES. ELBOWS CLOSE BY YOUR SIDE AND FULLY STRAIGHTEN THE ARMS ON THE WAY BACK DOWN. DO NOT

LET YOUR SHOULDERS RELAX OR BE PULLED FORWARD.

10 - 15 3 NEEDED

HOLLOW/ARCH ROCKSDAY 2

WK 4-6BW

HANG OFF THE BAR, KEEPING SHOULDER ACTIVE, HOLD A TIGHT HOLLOW, AND ROCK FORWARD INTO AN ARCH. KEEP EVERYTHING AS TIGHT AS POSSIBLE AND THINK CHEST THROUGH AND

CHEST BACK.10 3 NEEDED

STRICT TOES TO BAR/KNEES TO ELBOW

DAY 2 WK 4-6

BWHANG OFF BAR. SCALED: PULL BACK ON THE BAR INTO A HOLLOW AND EXTEND KNEED UP TO

TOUCH ELBOWS. RX: EXTEND LEGS UP SO TOES TOUCH BAR (TOES POINTED, LEGS STRAIGHT). TORSO SHOULD BEHIND THE BAR, NOT UNDERNEATH

1-10 3 NEEDED

KIPPING TOES TO BAR/KNEES TO ELBOW

DAY 2WK 4-6

BWSAME AS ABOVE BUT ARCH THROUGH (CHEST THROUGH THE BAR) TO INITIATE THE KIP.

AGGRESSION AND SPEED IS KEY ON LINKING THESE. ONCE YOU TOUCH YOUR KNEES/THE BAR, YOU MUST THINK ABOUT YOUR NEXT REP.

2-10 3 NEEDED

PULL UP AND TTB PROGRESSIONSCOMPLETE AS A CIRCUIT, 3 TIMES








EXCERCISE DAY WEIGHT INSTRUCTION REPS SETS REC

MOBILITY BW WRIST MOBILITY.

DONKEY KICKS WK 1-3 BW

PLANT HANDS ON THE FLOOR, ARMS STRAIGHT, SHOULDERS SWITCHED ON AND KICK BACK LEG UP, KEEP BACK LEG STRAIGHT, TOE POINTED. FRONT LEG COMES OFF THE GROUND BUT

REMAINS BENT. AS YOU GET MORE CONFIDENT KICK UP HIGHER AND SLOWLY BRING YOUR LEGS DOWN. KEEPING CORE TIGHT AND NOT ARCHING YOUR LOWER BACK IS CRUCIAL.

10 3 NEEDED

WALL FACING HANDSTAND WK 1-3 BW

FACE WALL AND WALK LEGS UP WALL. BELLY AND CHEST TO WALL. HEAD LOOKS AT WALL, CORE STRONG, BACK IS NOT ARCHED. KEEP YOUR HIPS THROUGH SO NO PRESSURE IS FELT ON

THE LOWER BACK. TOES POINTED, LEGS TIGHT. ARMS LOCKED OUT. LOWER YOURSELF SLOWLY. THE MORE YOU PRACTICE ALL HS WORK, THE BETTER.

30 SECS 3 NEEDED

PUSH UPS WK 1-3 BW

PLANK POSITION. BODY STRAIGHT, HEAD NEUTRAL. HANDS FACING FORWARD, UNDER SHOUL-DERS, A LITTLE WIDER THAN SHOULDER WIDTH APART. LET YOUR BODY DOWN, CHEST TOUCH-ES FLOOR, QUADS STAY OFF THE FLOOR, BODY STAYS STRAIGHT, PUSH BACK UP. (SCALED: ON

KNEES RX: WEIGHT/PLATE ON YOUR BACK)

MAX 3 NEEDED

BACK TO WALL HANDSTAND WK 1-3 BWIF YOU ARE PROFICIENT AT WALL FACING HS…THEN DO STANDARD HS, KICK UP AGAINST THE

WALL (FACE AWAY FROM WALL). SAME CUES AS ABOVE. 30 SECS 3 NEEDED

SHOULDER TAPS(HELPS HS WALKS)

WK 4-6 BW

SCALED: FEET ON A BOX, LEGS STRAIGHT, MAKE SURE YOU’RE INVERTED, HANDS ON FLOOR. RX: REGULAR HS AGAINST A WALL AND FROM THERE TAP YOUR SHOULDERS WITH YOUR

HANDS. SAME HAND TAPS SAME SHOULDER. FOCUS ON NOT ROCKING YOUR BODY TOO MUCH AND KEEPING STRICT FORM.

10EACH SIDE

3 NEEDED

RINGS/TRICEP/RING DIPS WK 4-6 BW20SECS RING STABILITY HOLD AND THEN SCALED: AS MANY RING DIPS AS POSSIBLE AND

THEN 5-10 TRICEP DIPS OFF BOX RX: AS MANY RING DIPS ON GYMNASTIC RINGS. GET A GOOD DEPTH, ELBOWS CLOSE TO SIDES.

ASPRESCRIBED

3 NEEDED

ASSISTED HANDSTANDS WK 4-6 BWPRACTICE WITH A MATE/COACH AND GET THEM TO SPOT YOU. TRY TO BALANCE UPSIDE DOWN YOURSELF, AND THEY STAND BESIDE YOU, ONE HAND EITHER SIDE OF YOUR LEGS IN CASE YOU

FALL FORWARD/BACKWARD.10-30 SECS 3 NEEDED

HANDSTAND PUSHUPS WK 4-6 BW

SCALED: FEET ON A BOX, LEGS STRAIGHT, MAKE SURE YOU'RE INVERTED, HANDS ON FLOOR. PUSH UP SO HEAD TOUCHES FLOOR. RX: REGULAR HS AGAINST A WALL. CONTROLLED PUSH UPS TO MAT/PLATE AS YOU PROGRESS HAVE LESS MAT/PLATES UNDER HEAD. AS SOON AS HEAD TOUCHES DRIVE STRAIGHT UP. DO AS MANY STRICT AS POSSIBLE AND THEN KIP. DRIVE

FROM THE HIPS AND LEGS.

MAX 3 NEEDED

HANDSTAND AND PUSH UP PROGRESSIONSCOMPLETE AS A CIRCUIT, 3 TIMES.THE MORE YOU GET FAMILIAR WITH BEING UPDSIDE DOWN, THE BETTER. PRACTICE AT HOME!









FRONT PLANK BWFACING DOWN. HEAD NEUTRAL. ON HANDS/ELBOWS (MIX IT UP) OVER SHOULDERS AND ON TOES (GRIP GROUND WITH TOES). KEEP BODY IN A STRAIGHT LINE. PUSH DOWN THROUGH HEELS. GLUTES, LEGS, CORE TIGHT, STOMACH TUCKED

IN. DO NOT LET YOUR BACK SINK DOWN. DO NOT HAVE BUM IN THE AIR. RAISE A LEG IF IT’S TOO EASY.1 MIN 1-3 0

BACK PLANK BWREVERSE PLANK. FACING UP. HEAD NEUTRAL. ON HANDS/ELBOWS (MIX IT UP) OVER SHOULDERS AND ON HEELS. PUSH THROUGH HEELS, TOES ARE POINTING TO CEILING, KEEP LEGS STRAIGHT AND HIPS HIGH. GLUTES TIGHT, CORE TIGHT,

STOMACH TUCKED IN. DO NOT ARCH BACK. DON’T LET HIPS DROP. RAISE A LEG IF IT’S TOO EASY.1 MIN 1-3 0

SIDE PLANK BWON SIDE. HEAD NEUTRAL. ON HANDS/ELBOWS (MIX IT UP) OVER SHOULDERS AND ON SIDE OF FOOT. PUSH THROUGH

FOOT AND KEEP LEGS STRAIGHT AND HIPS HIGH. GLUTES TIGHT, CORE TIGHT, STOMACH TUCKED IN. BODY MUST STAY IN STRAIGHT LINE. PUT OTHER ARM STRAIGHT UP IN AIR. RAISE A LEG IF IT’S TOO EASY.

30 SECS 1-3 0

BRIDGE BWLIE ON BACK, KNEES BENT FEET ON GROUND, HEELS UNDER KNEES. RAISE HIPS UP, SQUEEZE GLUTES AND LOWER

BACK DOWN. IF TOO EASY, EXTEND ONE LEG UP AND KEEP IN LINE WITH OTHER LEG. BRING OPPOSITE LEG AND ARM UP AND DOWN.

10OF EACH

1-3 0

HOLLOW HOLD BWLYING ON BACK, HANDS BY SIDE PALMS FACING UP. RAISE YOUR FEET, SHOULDERS AND HEAD OFF THE GROUND. PUSH YOUR CORE AND BACK INTO THE GROUND. IF YOUR BACK ARCHES UPWARDS, YOU NEED TO RAISE YOUR LEGS HIGHER.

LEGS COMPLETELY STRAIGHT, TOES POINTED, FEET TOGETHER, GLUTES AND LEGS TIGHT. HEAD NEUTRAL.

10-30SECS

ARCH HOLD BWLYING ON FRONT, ARMS STRAIGHT OVER HEAD AS IF YOU'RE HANGING OFF A BAR. RAISE YOUR FEET, SHOULDERS AND

HEAD OFF THE GROUND. MAKE YOURSELF AS LONG AS POSSIBLE. PUSH YOUR CORE INTO THE GROUND. SQUEEZE YOUR GLUTES. LEGS COMPLETELY STRAIGHT, TOES POINTED, FEET TOGETHER. HEAD NEUTRAL.

10-30SECS

AB CRUNCH BWLIE ON BACK, PUSH BACK IN TOWARDS THE GROUND, ONLY RAISE SHOULDERS AND HEAD, DO NOT STRAIN NECK, KEEP

HEAD IN NEUTRAL POSITION, CRUNCH UP, TIGHTEN ABS, SLOW MOVEMENT. 20 1-3 0

SIDE CRUNCH BW DO THE SAME AS ABOVE BUT THIS TIME CRUNCH TO THE SIDE - BRING ONE ELBOW ACROSS THE BODY. HOLD A WEIGHT IF TOO EASY.

10EACH SIDE

1-3 0

KNEES TO ELBOWS BWLIE ON BACK WITH ARMS BEHIND HEAD CRUNCH KNEES REALLY FAR INTO CHEST, AND BRING ELBOWS FORWARD TO THE KNEES, THEN EXTEND ARMS BACK AND LEGS OUT STRAIGHT, TOES POINTED AND THEN CRUNCH THEM BACK TO

ELBOWS PUSH YOUR BACK INTO THE GROUND AT ALL TIMES, DON’T LET FEET TOUCH THE GROUND.10 1-3 0

CORE - GET SOLIDTAKE A FEW SECONDS BETWEEN EACH SET AND THEN GO AGAIN.REPEAT ALL 3 SETS AND MOVE ON TO NEXT EXERCISE.









BACK EXTENSION BWLIE FACE DOWN, RAISE UPPER TORSO, SHOULDERS AND HEAD AND THEN LET ALL DOWN SLOWLY. KEEP HEAD IN NEU-TRAL POSITION, DO NOT JERK UP, KEEP EVERYTHING FLUID, SLOW AND CONTROLLED, KEEP HANDS AT TEMPLES, KEEP

FEET AND LEGS STUCK TO GROUND.

20 STRAIGHT UP

1-3 0

BACK TWISTS BWLIFT TORSO UP AND TWIST AROUND TO THE SIDE, LIKE YOU'RE TRYING TO LOOK DOWN AT YOUR FEET. FEEL THE

CRUNCH IN YOUR SIDE.10 EACH

SIDE1-3 0

FRONT CRAWL BWLIE FACE DOWN, RAISE UPPER TORSO, DO THE FRONT CRAWL. KEEP HEAD IN NEUTRAL POSITION, DO NOT JERK UP,

KEEP EVERYTHING FLUID, SLOW AND CONTROLLED, KEEP BOTH ARMS OFF GROUND AT ALL TIMES, KEEP FEET AND LEGS STUCK TO GROUND.

15 1-3 0

BREAST STROKE BW SAME AS ABOVE BUT DO BREAST STROKE 15 1-3 0

CORE - GET SOLIDTAKE A FEW SECONDS BETWEEN EACH SET AND THEN GO AGAIN.REPEAT ALL 3 SETS AND MOVE ON TO NEXT EXERCISE.








WEEK WEIGHT SETS REPS REC

1 5 5 90-120 SECS

2 5 5 90-120 SECS

3 5 5 90-120 SECS

4 5 5 90-120 SECS

5 5 5 90-120 SECS

6 5 5 90-120 SECS

STRENGTH DAY 1 BACK SQUAT


STEP LOAD. TINY JUMPS IN WEIGHT - 5 HARD SETS(NO MORE THAN 5KG JUMP ON EACH SET)EG. 80, 82.5, 85KG, 90, 92.5. EACH WEEK TRY TO FINISH A LITTLE HEAVIER.

BAR UP HIGH ON BACK, KEEP SHOULDER BLADES AND TRAPS PULLED BACK TO CREATE A “SHELF”, HEAD UP. BREATHE IN AND BRACE, CORKSCREW YOUR HEELS INTO THE GROUND, SQUAT DOWN, STAY AS UPRIGHT AS POSSIBLE, WHILST LETTING YOUR BUM GO BACK, SQUAT UP, CHEST UP PUSH KNEES OUT, EXTEND LEGS FULLY AND GET HIPS THROUGH. BREATHE OUT.


1 5 10 90-120 SECS

2 5 10 90-120 SECS

3 5 10 90-120 SECS

4 5 10 90-120 SECS

5 5 10 90-120 SECS

6 5 10 90-120 SECS

STRENGTH DAY 2 UPPER BACK & SHOULDERSSTEP LOAD. TINY JUMPS IN WEIGHT. DO 1-5 STRICT PRESS AND THEN 1-5 PUSH PRESS IMMEDIATELY

STRICT PRESS INTO PUSH PRESS: THE SAME AS A SHOULDER PRESS, THE BARBELL RESTS ON THE FRONT OF YOUR SHOULDERS IN A STRONG FRONT RACK POSITION,SHOULDERS SHRUGGED, BREATHE IN AND BRACE, DIP KNEES SLIGHTLY, AND DRIVE UP THROUGH THE HEELS FORCING THE BAR UP ABOVE THE HEAD, BEHIND THE EARS, LOCK ARMS COMPLETELY, GET HEAD THROUGH, DON’T ARCH YOUR BACK!







1 5 5 90-120 SECS

2 5 5 90-120 SECS

3 5 5 90-120 SECS

4 5 5 90-120 SECS

5 5 5 90-120 SECS

6 5 5 90-120 SECS

STRENGTH DAY 3 FRONT SQUAT


WARM UP AND THEN STEP LOAD FOR WORKING SETS.TINY JUMPS IN WEIGHT.

BAR ON SHOULDERS, RESTING ON FINGER TIPS, ELBOWS UP HIGH, STRONG STANCE, SQUAT DOWN, PUSH KNEES OUT TO THE SIDE. DROP TO BELOW PARALLEL, KEEPING CORE ENGAGED AND BACK STRAIGHT AND STRONG.THEN SQUAT BACK UP, HEAD UP, ELBOWS HIGH! PUSH BACK UP, HIPS THROUGH, KNEES OUT!


1 5 5 90-120 SECS

2 5 5 90-120 SECS

3 5 5 90-120 SECS

4 5 5 90-120 SECS

5 5 5 90-120 SECS

6 5 5 90-120 SECS

STRENGTH DAY 4 UPPER BACK & SHOULDERSWARM UP AND THEN STEP LOAD FOR WORKING SETS.TINY JUMPS IN WEIGHT.

PULL SHOULDER BLADES TOGETHER & KEEP NETURAL SPINE AT ALL TIMES. PUSH HEELS THROUGH THE FLOOR AND BRING BAR UPWARDS, KNEES GO BACKWARDS. KEEP BAR ALMOST TOUCHING YOUR BODY. STAND TALL AND SQUEEZE GLUTES. DON’T LEAN BACK. THEN MOVE BACK DOWN- STICK BUM OUT AS YOU MOVE UPPER BODY DOWNWARDS, ONCE BAR IS ABOVE THE KNEE, BEND KNEES SLIGHTLY, BRING BAR BELOW KNEE TO THE FLOOR.KEEP THE MOVEMENT FLUID. SHOULDER BLADES ALWAYS RETRACTED BACK AND DOWN.






In order to eat for performance, you need to be able to understand the basics of calories and macronutrients and create a framework from which to operate within.

People starting on a trainer series usually have one of three goals: to maintain their current weight, reduce body fat, or to gain size; which one of these you want to focus on will be critical in how you set up yourcalorie and macro framework!

NUTRITIONSTEP 1: SET YOUR GOAL

If you are looking to pack on some size,

this calorie baseline needs to be added

to; tagging an extra 500kcal per day

onto your baseline will see your weight start to creep up at about 1-2lb a week.

If you are looking to maintain your

current bodyweight, this

is the number you want to hiteveryday.

If you are looking to drop body-fat,

this number needs to incorporate a calorie deficit ofapproximately 500kcal a day.

This will total 3500kcal a week

and should translate to about a 1-2lb fat

loss per week.

Take your bodyweight in kilos and multiply it by 2.2 to calculate your weight in pounds; then multiply this number

by 15 to provide a calorie baseline.

WHAT IS YOUR GOAL?

EXAMPLE PLAN (85kg MALE)Looking to gain size during the eight week plan:

Calorie Baseline:(Bodyweight in kilos (85kg) x 2.2) x 15 = 2805






Now that we know how many calories you need to eat, let’s look at how to get them. We have to get the right balance of carbohydrates, protein and fats in order for your body to progress over the next eight weeks.

A good macro split for this type of program will be 50% Carbohydrate, 25% Protein, and 25% Fat; this will allow your body to have enough energy to be able to train hard 5-6 times a week, while also providing enough protein to recover from the intense sessions. It will also include the right amount of fat to keep all your bodily functions ticking over and your physique moving in the right direction. To put these numbers into a workable framework for you will require a few calculations. Whether you are good at maths or not, if you follow the simple steps below you can workout a macro split specific to you and your needs.

NUTRITIONSTEP 2: CALCULATE YOUR MACROS

MACROS CALCULATOR

STEP 1:Multiply your Calorie Baseline by 0.25 to

give you the number of “Fat Calories”

per day.

STEP 1:Multiply your Cal-orie Baseline by 0.25 to give you the number of

“Protein Calories” per day.

STEP 2:Divide by 9 (as

there are 9 kcal per gram of fat) to give you the number of grams of fat to eat

in a day.

STEP 2:Divide by 4 (as there are 4kcal

per gram of carbs) to give you the

number of grams of carbs to eat in a

day.

STEP 2:Divide by 4 (as there are also 4kcal per gram of protein) to give you the number of

grams of protein to eat in a day.

STEP 1:Multiply your cal-orie baseline by

0.5 to give you the number of “Carbo-

hydrateCalories” per day.


Calorie Baseline:(Bodyweight in kilos (85kg) x 2.2) x 15 = 2805

Gaining size daily calorie goal:Calorie Baseline (2805) + 500 Calories = 3305

Macro Breakdown: Carbs - (daily calorie goal (3305) x 0.5) divided by 4 = 413 gProtein - (daily calorie goal (3305) x 0.25) divided by 4 = 206 gFat - (daily calorie goal (3305) x 0.25) divided by 9 = 91 g






NUTRITIONSTEP 3: BUILD YOUR MEAL PLAN Building meal plans is not the simplest of things but it is worth getting right from the start. Spend the time understanding what all your calories and macro numbers add up to in real cooked food.

If you get this part of the process right, you will be working towards your goals for all 168 hours in the week, not just the five you are in the gym.

A good place to start would be to take your macros (that you worked out in the previous section) and divide this by the number of meals that you want to eat in the day. This is to include all your pre, intra and post workout nutrition! This will give you your meal-by-meal numbers and then you can start mixing and matching with the foods that you like. Check out the tables of recommended foods in the appendix so that you can start building a meal plan that will be specific to you.

EXAMPLE MEAL PLAN FOR A TYPICAL DAY

BREAKFAST

MID MORNING

LUNCH

MID AFTERNOON

PRE TRAINING

POST TRAINING

DINNER

PRE BED

TOTAL

EXAMPLE MEAL

Oats with chia seeds, berries and yoghurt & scoop of Whey

Sweet potato and turkey vegetable frittata

Ginger & Lemon Beef Stir Fry

Sweet Chili Chicken with Brown Basmati Rice & Vegetables

5 x Rice Cakes

Gold Standard Whey with Bananas and Berries

Turkey Bolognese with Roasted Vegetables and Salad

Gold Standard 100% Chocolate Casein Pudding and Oats

CARBS

60

33

60

60

60

40

60

40

413g

PROTEIN

35

15

46

15

0

25

40

30

206g

FAT

18

9

20

9

0

0

25

10

91g


Surplus baseline calories: 3305Macro Breakdown: C 413g / P 206g / F 91g






Sports nutrition is an important part of your diet when training on a regular basis. Here is the core stack that I would recommend to help you get to where you need to be over the next 8 weeks.

GOLD STANDARD PRE-WORKOUT

175 mgCAFFEINE FROM

NATURAL SOURCES

1.5 gBETA-ALANINE

3 gCREATINE

before trainingOptimum Nutrition’s Gold Standard Pre-Workout™ is aperfectly engineered pre-workout formula utilising onlyhigh-quality, essentially active ingredients to delivereverything you need and nothing you don’t. The premium blend of B vitamins, caffeine and creatine help you to dial in intense energy, mental alertness and performance ahead of your workout.

ENERGY

FOCUS

POWER &PERFORMANCE

GOLD STANDARD 100% WHEY

after trainingHelp kick start your muscle growth with Optimum Nutritions

Gold Standard 100% Whey. The world’s No.1 whey proteindelivers 24 grams of protein with low levels of fat and

120 calories. This quality powder has been instantised tomix easily using a shaker cup.

MUSCLESUPPORT

WORLD’SNO.1

GRAMS OFWHEY PROTEIN

244 g

GLUTAMINE &GLUTAMIC ACID

24 gPROTEIN

5.5 gBCAA’S

GOLD STANDARD 100% CASEIN

9.6 gESSENTIAL

AMINO ACIDS

1.7 gSUGAR

night timeOur Gold Standard 100% Casein is the industry’s first all-micellar Casein. It delivers 24 g of slower digesting casein proteins to support muscle growth. Recommended for use in the evening, each great tasting Gold Standard 100% Casein shake contains 24 g of the purest protein, 3 g of carbohydrates, but just 0.5 g of fat and no added sugars. It’s also instantised to mix up easily, every time.

24 gPROTEIN

BEFORE BED

SLOWDIGESTING

MUSCLESUPPORT

GOLD STANDARD BCAA

train & sustainIn the gym during your workout Gold Standard BCAA™ can help

you during intense training while supporting your immune system & reducing tiredness*, so you can hit your next

workout. With 5g BCAAs in 2:1:1 ratio, Vitamin C* to support immunity, Magnesium** for muscle support and to reduce

tiredness and fatigue, in a unique formula that contains Rhodiola rosea, Wellmune® and a blend of electrolytes.

200 mgRHODIOLA

250 mgWELLMUNE

5 gBCAA’S

MUSCLE

IMMUNITY

FATIGUEREDUCTION






fish oilENTERIC-COATED

Fish Oils contain long-chain fatty acids, including docosahexanoic acid (DHA) and eiscosapentaenoic acid (EPA). DHA and EPA are omega-3 fatty acids with important roles in heart health.* They are found in foods like salmon. Our Fish Oil Softgels are enteric-coated, which means that you get all the benefits of fish oils without the fishy aftertaste that you mightencounter without this specialcoating.

OPTI-MENMULTIVITAMIN

When you’re training hard, your body has greater nutritional needs. It’s not always possible to source these solely from your diet every single day. Vitamins and minerals provide a vital nutritional boost to help you cope with the demands of a fast-paced lifestyle.

Opti-men Facts

• Supports Metabolic & Immune Function*• Reduces Fatigue†• Contains 40 active ingredients

ESSENTIALAMIN.O. ENERGY

One serving of Optimum Nutrition’s Essential Amino Energy increases alertness with 100 mg of caffeine from natural sources and a burst of fruit flavor you’ll look forward to mixing into cold water anytime.

Take a 30-serving tub along tothe gym or your office – wherever your busy day takes you.

Supports anytime energy

• Essential amino acid delivery• Energy*• Improved focus †

* Vitamin C contributes to normal energy-yielding metabolism.

† Caffeine contributes to increased alertness and improved concentration.

* Biotin, Zinc and Chromium contribute to normal macronutrient metabolism. Vitamins A, D, C, B6, B12, folic acid, copper and selenium contribute to the normal function of the immune system.

† Vitamins C, B2, B3, B5, B6, B12, Folic Acid, and Magnesium contributes to the reduction of tiredness and fatigue.

* EPA and DHA contribute to the normal function of the heart.

Each full-sized serving of this Gold Standard weight gain shake has 763 calories with 55g of protein to help you bulk and get stronger during weight training, when taken in conjunction with a diet and exercise program. With high quality complex carbs and protein in a 2:1 ratio, from Oats and Starch, Pea and Potato, Gold Standard Gainer raises the bar for weight gain & bulking performance.

GOLD STANDARD GAINER










Documents

TRAINING PLAN - onacademy.co.uk · then 5-10 tricep dips off box rx: as many ring dips on gymnastic rings. get a good depth, elbows close to sides. as prescribed ... crossfit training