Daily Training - Phase 7 - Week 1
Day 1 (GYM)
Day 1 is in the gym, broken down in groups.
A. is warmup and starts with breath work, moving to a run and then into a short dynamic warmup.
B.is the Primary lift and has one main lift followed by mobility pieces and is to be completed as a circuit before moving to the next group.
C. This is a supplemental circuit to compliment the B group. also to be completed as a circuit
D. is an optional finisher. typically either a core or cardio piece
The workout is finished off with recovery breathing.
A1
Super Ventilation Breathing - X3 30 BC / 60s hold
A2
Run - warmup and get sweaty - 3-5 minutes
A3
Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side
STRENGTH
B1
Front Squat - 2 seconds down + 1 second up - 2x 7 reps - empty barbell
B2
Front Squat - Step backto lunge with same side as DB - 3x 7 reps - light to challenging weight
B3
Squat - Knee Pushouts - after each above set per knee - 3x10 reps
B4
Thoracic Rotations - Quadruped - after each above set per side - 3x10 reps
C1
Bicep Curl - Barbell - 3x 12 reps - empty barbell
C2
Overhead Press - 3x 12 reps - empty barbell
C3
KB Sumo Deadlift - 3x 12 reps - moderate weight
C4
Straight Leg Situps - 3x 12 reps
D1
Optional: High Plank - 60 seconds
Recovery Breathing
Laying down & slow nasal breathing - 20-40 BC's
Day 2 (Intensity)
Today is an intensity day that typically uses less exercises overall but the intensity is way up, ie; 6 sets. It is also set up with A being the warmup and B Being the working sets.
A1
Super Ventilation Breathing x 3 30 BC's / 60s hold
A2
Run - warmup and get sweaty - 3-5 minutes
A3
Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side
INTERVAL
B1
Thruster - Barbell - Complete all exercises back to back - 6 x 10 reps
B2
Sprint - immediately following sprint - 6 x 200 meters
B3
Rest - immediately following sprint - 2 minutes - Get back to nasal breathing
C1
Recovery Breathing - Laying down & slow nasal breathing - 20-30 BC's
Day 3 (Nature)
This day is about getting outside and playing, a quick warmup lead off by breathing and today is about grabbing a ball and playing for around an hour.
A1
Super Ventilation Breathing - X 3 30s/60s hold
A2
Run - warmup and get sweaty - 3-5 minutes
A3
Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side
SKILL / FUN
B1
Ball Sport of Choice - Basketball, Tennis, Rugby, Volleyball etc... - 30-45 minutes
C1
Recovery Breathing - Laying down & slow nasal breathing - 20-30 BC's
Day 4 (Exposure)
Today is a simple exposure day, using a shower.
A1
Super Ventilation Breathing - X3 30s/60s hold
Exposure Training
B1
Cold Shower - Slow nasal breathing during session - Count breaths - 1x of: 15-30 BC - All the way cold
B2
Hot Shower - Slow nasal breathing during session - 2x of: 7-8 minutes - Not Scalding
B3
Cold Shower - Slow nasal breathing during session - Count breaths - 2x of: 20-30BC - All the way cold
C1
Recovery Breathing - Laying down & slow nasal breathing - 20-30 BC's
Day 5 (Gym)
Today is day 2 in the gym and is run exactly as the first one is.
A1
Super Ventilation Breathing - X3 30s/60s hold
A2
Row - warmup and get sweaty - 3-5 minutes
A3
Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side
STRENGTH
B1
Lateral Squat - Holding DB in front of chest - 2x 7 reps/leg - warmup weight
B2
Lateral Squat - Holding DB in front of chest - 3x 7 reps/leg - challenging weight
B3
Glute Bridge - after each above set - 10 reps
C1
Step Ups - onto bench - 3x 10 reps/side - moderate weight
C2
DB Bench - Single Arm - 3x 10 reps/side - moderate weight
C3
KB Swing - Single Arm - 3x 8 reps/side - light kettlebell
C4
Birddog - 3x 6 reps/side - light kettlebell
D1
Optional: Thruster - Barbell - Max reps - 3x 20 seconds - light to moderate weight
Recovery Breathing
Laying down & slow nasal breathing - 20 - 30 BC's
Day 6 (Nature)
Day 6 we are back into nature, time to spend more alone time and more of a recovery day, today is a run with nasal breathing.
A1
Super Ventilation Breathing - x30s/60s hold
A2
Jump rope - warmup and get sweaty - 3-5 minutes
A3
Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side
DISTANCE
B1
Run - Nasal breathing only - 45-60 minutes
Day 7 (REST)
Full day off, rest.