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    Default Bodyweight/ Home Training Plan

    Hello all,

    I am going to begin posting one of my minimal equipment training programs to the thread each week so please let me know what you think of the training sessions, whether or not you are using them, and if these are beneficial for you. Thank you.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC
    Last edited by Corn; 04-30-2021 at 09:22 AM.

  2. #2
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    WEEK 1 Intermediate Foundation GPP

    DAY 1
    Aerobic Base Training

    1) Cardio of Choice 20-30:00 @ EASY to MODERATE effort

    COMMENTS:
    Don’t worry about pace during these types of sessions. Go strictly off of feel @ intensity level 4-6 out of 10 effort.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC
    Last edited by Corn; 04-30-2021 at 09:22 AM.

  3. #3
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    DAY 2
    Strength Training Session

    1) 10-35 Pull-ups in Sub Maximum Effort (SME) sets
    Rest up to 2:00 between sets

    COMMENTS:
    Sub Max Effort (SME) means to end the set short of muscle failure. Perform roughly double the total number of Pull-up reps scored during your last Baseline Physical Readiness (BPR) Evaluation for this portion of the training session (visit Optimal Readiness website).

    2) 3 ROUNDS OF:
    -Triceps Push-ups-30 seconds Max Reps (MR)
    -Supine Bicycles-30 seconds MR alternating each side
    -Bird Dogs-5 reps @ slow tempo alternating each side
    Rest 1:00 between rounds

    COMMENTS:
    Max Reps (MR) means performing as many clean and perfect reps as possible in the prescribed time period without going to muscle failure.

    3) 3 ROUNDS OF:
    -Push-ups-30 seconds MR
    -Bodyweight Goblet Squats-30 seconds MR
    -Straight Arm Side Plank-up to 20 seconds each side
    Rest 1:00 between rounds

    4) 10-35 Inverted Rows in SME sets
    Rest up to 2:00 between sets

    COMMENTS:
    Perform all of the reps/ time and sets for each exercise before moving onto the next exercise. Rest up to 2:00 between sets means that you do not have to rest for the full 2-minute time period between sets but should not rest any longer than 2-minutes.

    For exercise demos, visit the Optimal Readiness website and log in for FREE to become a member. Feel free to hit me up with any questions.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC
    Last edited by Corn; 04-30-2021 at 09:22 AM.

  4. #4
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    DAY 3
    Active Recovery

    1) Low Impact Cardio Mode of Choice 30:00 @ EASY effort

    COMMENTS:
    Go strictly off of feel @ intensity level 4-5 out of 10 effort. Go for a walk outside and get some fresh if need be.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC
    Last edited by Corn; 04-30-2021 at 09:23 AM.

  5. #5
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    DAY 4
    Aerobic Interval Training

    1) 10:00 @ EASY to MODERATE effort

    2) 10 ROUNDS OF:
    -30 seconds @ COMFORTABLY HARD effort
    -1:30 @ EASY effort

    COMMENTS:
    Ensure all 10-work intervals are performed at a consistent pace @ intensity level 8-9 out of 10 effort and active recovery intervals @ intensity level 4-5 out of 10 effort.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC
    Last edited by Corn; 04-30-2021 at 09:23 AM.

  6. #6
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    DAY 5
    1) 35 Med Ball Walking Lunges + Trunk Rotation (alternating each leg) in as few sets as possible
    Rest 1:00 between sets

    2) 3 ROUNDS OF:
    -Sit-up w/ feet unanchored-30 seconds MR
    -Shoulder or Pike Push-ups-30 seconds MR
    -2-Hand Bar Hang-up to 30 seconds *
    Rest 1:00 between rounds

    COMMENTS:
    * Hang on a bar with both hands for up to 30 seconds each round. Do not hang to failure.

    3) 3 ROUNDS OF:
    -Atomic Sit-ups-30 seconds MR
    -Glute Bridge Isometric Hold-30 seconds
    -Inverted Rows-30 seconds MR
    Rest 1:00 between rounds

    4) 3 ROUNDS OF:
    -Lateral Step-ups @18-20” box-30 seconds MR each side **
    -Arm Haulers-30 seconds SMR @ slow tempo
    Rest 1:00 between rounds

    COMMENTS:
    ** 30 seconds Max Reps left leg then 30 seconds Max Reps right leg.

    5) 3:00 Front Plank (on forearms) in SME sets
    Rest 1:00 between sets

    For exercise demos, visit the Optimal Readiness website and log in for FREE to become a member. Feel free to hit me up with any questions.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC
    Last edited by Corn; 04-30-2021 at 09:21 AM.

  7. #7
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    DAY 6
    Aerobic Base Training

    1) 10:00 @ EASY effort

    2) 10 SETS OF:
    -1:00 @ MODERATE effort
    Rest 30 seconds between sets

    COMMENTS:
    Ensure all 10-work intervals are performed at a consistent pace @ intensity level 7 out of 10 effort.

    Respectfully,

    Coach C
    Lead Coach and Owner Optimal Readiness LLC

 

 

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