Core, Functional and Force Plan

Average Weekly Training Hours 00:47
Training Load By Week
Average Weekly Training Hours 00:47
Training Load By Week

Core, functional and force strength plan 4 week rotation with functional only on recovery week

Sample Day 1
0:30:00
Gym - Core

Personal Trainer Core Set

OR


Core Tabata.
http://www.fitsets.com/core-tabata-set/

Sample Day 4
0:30:00
Gym - Functional Strength

Personal Trainer Set

or

http://www.fitsets.com/essential-functional-exercise-routine/

Sample Day 8
0:20:00
Gym - Primary power limb strength

Strenth conditioning: Personal Trainer set
OR
3 x 6 reps. Maximal strength
- Leg Press (Quad & Glute)
- Hamstring Curl (Hamstrings)
- Leg Quad extension
- Calf Raise, with weights
- Triceps band extension
- Lats pull

For the quads and glutes, it is best to use a leg press machine. This is safer than trying to do squats with very heavy weights. First of all, when using heavy weights with a squat, most people’s back muscles become limiting before their leg muscles, so you won’t be able to hold as much as you can lift. You also don’t want to risk injuring your back, or losing balance and falling. Instead, use a leg press machine or similar type of machine. These are safe for your back because it is stabilized. The weights are also stabilized so you won’t be able to lose balance. If you run out of weight that you can push (quite possible on some machines), then you can do these one leg at a time.
OR
Home Alternative:
3 x 1 minute wall sits. http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm
3x15 Calf Raises
http://sportsmedicine.about.com/od/runningworkouts/qt/Calf-Raise-Strengthening-Exercise.htm
5 min of Lunges
http://sportsmedicine.about.com/od/sampleworkouts/qt/Walking-Dumbbell-Lunge.htm
3x12 single leg squats
https://www.girlsgonestrong.com/blog/strength-training/exercise-spotlight-single-leg-squat/

Sample Day 11
0:30:00
Gym - Core

Personal Trainer Core Set

OR


Core Tabata.
http://www.fitsets.com/core-tabata-set/

Sample Day 15
0:30:00
Gym - Functional Strength

Personal Trainer Set

or

http://www.fitsets.com/essential-functional-exercise-routine/

Sample Day 18
0:20:00
Gym - Primary power limb strength

Strenth conditioning: Personal Trainer set
OR
3 x 6 reps. Maximal strength
- Leg Press (Quad & Glute)
- Hamstring Curl (Hamstrings)
- Leg Quad extension
- Calf Raise, with weights
- Triceps band extension
- Lats pull

For the quads and glutes, it is best to use a leg press machine. This is safer than trying to do squats with very heavy weights. First of all, when using heavy weights with a squat, most people’s back muscles become limiting before their leg muscles, so you won’t be able to hold as much as you can lift. You also don’t want to risk injuring your back, or losing balance and falling. Instead, use a leg press machine or similar type of machine. These are safe for your back because it is stabilized. The weights are also stabilized so you won’t be able to lose balance. If you run out of weight that you can push (quite possible on some machines), then you can do these one leg at a time.
OR
Home Alternative:
3 x 1 minute wall sits. http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm
3x15 Calf Raises
http://sportsmedicine.about.com/od/runningworkouts/qt/Calf-Raise-Strengthening-Exercise.htm
5 min of Lunges
http://sportsmedicine.about.com/od/sampleworkouts/qt/Walking-Dumbbell-Lunge.htm
3x12 single leg squats
https://www.girlsgonestrong.com/blog/strength-training/exercise-spotlight-single-leg-squat/

Sample Day 25
0:30:00
Gym - Functional Strength

Personal Trainer Set

or

http://www.fitsets.com/essential-functional-exercise-routine/

Paul Skelton
|
FitSets.com

Specialty areas:

  • IRONMAN and 70.3. programming
  • Endurance Cycling and Marathon coaching
  • Ultra distance events
  • Season and goal oriented planning
  • Everyday, training and race day nutrition
  • Fat adaption and Maffetone method focus
  • Carbohydrate periodisation
  • Accredited Primal Health Coach
  • Metabolism Testing

Targeted race personalised programs.

Season programming based on specific objectives (time or qualification) underpinned by current performance metric and gap analysis.