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HERO Benchmark - D.T12 Deadlifts9 Hang Power Clean 6 Push Jerks Score = Time to complete 5 roundsBeginner Workout12 Dead...
20/03/2023

HERO Benchmark - D.T

12 Deadlifts
9 Hang Power Clean
6 Push Jerks

Score = Time to complete 5 rounds

Beginner Workout
12 Deadlifts (45/35 lb)
9 Muscle Cleans (45/35 lb)
6 Strict Shoulder Presses (45/35 lb)

Beginner 15-19 minutes
Intermediate 10-14 minutes
Advanced 6-9 minutes
Elite

Leg Day 🙈Leg PressDB Walking Lunges2 Up & 2 down leg extensionsRegular leg extensionsCalf PressSet 1 - 15R @ 55% maxSet ...
13/03/2023

Leg Day 🙈

Leg Press
DB Walking Lunges
2 Up & 2 down leg extensions
Regular leg extensions
Calf Press

Set 1 - 15R @ 55% max
Set 2 - 12R @ 65% max
Set 3 - 10R @ 75% max

06/03/2023

Hamstring Development

TS1
8-12R (slider) Single leg deadlift
8-12R Kneeling hamstring curl
10-15R Glute bridge & curl

TS2
8-12R Barbell hip thruster
8-12R Posterior plank curls
10-15R (DB) Hamstring curl

27/02/2023

4 RFT (rounds for time)

10 Jumping lunges
10 Push-ups
10 V-sits
10 Plank rotations

20 minute AMRAP (as many rounds as possible)

10 Box jumps
5 Burpees
15/15 DB OH Lunges
20 GTOH (ground to overhead with plate)

20/02/2023

30 minute burner.....

PART A
40 Lunges
30 Squat thrust
20 Sit-up
10 Burpee

PART B (break as you please)
50 Squats
50 DB Shoulder press
50 KB swings
50 Russian Twists
50 High knees

13/02/2023

40: 20 Circuit (Gym based)

Rower
Burpee
Bike / Run
Push-up
KB Swing
Skipping
Mountain climbers
Goblet squats
OH Lunges
Plan

3 - 4 Rounds
Total workout time: 30 - 40 minutes

Functional movement at high intensity – Constantly variedMovement sequencing based on real-world situational biomechanic...
06/02/2023

Functional movement at high intensity – Constantly varied

Movement sequencing based on real-world situational biomechanics strengthening multiple muscle groups at once allowing you to build strength holistically. By using several muscle groups at once, coordination and neuromuscular control can also be improved. Functional training movements engage the core, this in turn helps correct core weakness and promote utilisation of the stability muscles that protect the spine.

Consistency is key, understanding and being able to perform the foundation movements well enables a varied, dynamic and engaging programme of work to be applied to each session. If you have picked the shopping up off the floor, sat down on a chair and stood up again or put items on a shelf? if so, you’ve already performed deadlifts, squats and shoulder presses. The foundation movements are mastered in technique sessions prior to being applied to workouts that use different functional movements, repetitions, loads and time domains.

This methodology works for everyone and can be scaled or adapted for anyone. It is not a specialised fitness pre-program but, a deliberate attempt to develop physical competence in all 10 fitness domains (cardiovascular, respiratory, endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) through high intensity sessions, with varied workout stimulus.

PART A
21 - 15 - 9 (repetitions)
Deadlifts & Overhead Squats

PART B
15 Wall balls / Slams
5 Sn**ches
300m Row

6 RFT (rounds for time) 20 minute time cap

On The Go – Minimal equipment sessionsMinimal equipment workouts can be incorporated into most busy lifestyles and focus...
30/01/2023

On The Go – Minimal equipment sessions

Minimal equipment workouts can be incorporated into most busy lifestyles and focus on bodyweight movements or single item exercises such as a kettlebell or dumbbell. OTG sessions enable development of dynamic mobility, strength, endurance, flexibility, balance and coordination through full body movement. These sessions can be performed as circuits, RFT (measure how long it takes you to complete the workout), AMRAP (as many rounds as possible in a given timeframe) sequenced into a gym / studio workout or outside built into a walk or run route.

Guidelines to consider when choosing individual equipment:

MEN - Kettle or dumbbell that is equivalent to between 30% - 40% of your total bodyweight

WOMEN - Kettle or dumbbell that is equivalent to between 25% - 35% of your total bodyweight

It is important however to select a weight that you can move well without stopping, this may be less than the recommendation when you first begin training. Your load (weight) should be challenging, but not so challenging that you break your form. You should be able to train proficiently with this load for at least 30 seconds.

Time efficiency – get the most from your workout in the time you have available utilising bilateral/unilateral exercises, multi joint (compound) and single joint (isolation) exercises, bodyweight movements, different muscle actions (concentric – shortening, eccentric – lengthening and isometric – no change in muscle length), tempo and rest periods. Mix and match the exercises and work: rest ratio (30:10, 45:15, 60:20) to suit your needs and time availability.

Workout A: - 3 movements per round (squat, mountain climbers & KB swings)
10 rounds = 30 minutes total time (22.5 minutes of work: 7.5 minutes of rest)
1 round = 30W: 10R, 45W: 15R, 60W: 20R for 3minutes

Workout B: - 3 movements per round (thrusters, split squat jumps & step-ups)
13 rounds = 39 minutes total time (29.15 minutes of work: 9.45 minutes of rest)
1 round = 30W: 10R, 45W: 15R, 60W: 20R for 3 minutes

Building Endurance – “EMOM”“EMOM” stands for Every Minute On The Minute, which is when you begin a specified number of r...
23/01/2023

Building Endurance – “EMOM”

“EMOM” stands for Every Minute On The Minute, which is when you begin a specified number of repetitions of a specific movement or exercise at the start of the minute and rest for whatever time you have left until the top of the next minute. These are fast, high-intensity workouts which will burn calories, prime the body for fat burning and build muscle endurance.

Bodyweight exercises such as air squats, sit-ups or box jumps can be incorporated into workouts along with single item equipment strength-training exercises such as kettle bell swings, deadlift variations or thrusters. This enables the high-intensity activity workouts to be performed at home where access to a full spectrum of equipment is not possible.

EMOM 12 min means: every minute on the minute for 12 minutes. These workouts are usually short, 10 – 12 minutes long, and are typically designed to allow for some rest before the top of each work interval. This creates a type of interval workout which can support pacing or conditioning however; can also be a good format for strength training (forcing attempts of a specific lift on a specified cadence), skill training or hard cardio only sessions.

30 minute EMOM

1 - 14 DB Sn**ch
2 - 14 KB swings
3 - 14 Press-ups
(repeat)

Choose your weight to allow for unbroken efforts for each exercise, remember you will have multiple rounds of each exercise within the 30 minute period.

Training for increased muscle mass – volume of work per weekA little guidance to contemplate..........Increasing muscle ...
16/01/2023

Training for increased muscle mass – volume of work per week

A little guidance to contemplate..........

Increasing muscle mass helps support a reduction in overall body fat, promotes a stronger immune system and increases energy levels and serotonin production. Hypertrophy is the term used when referring to an increase in muscle mass which, usually manifests as increase in muscle size and strength through targeted training. Generally speaking there is a relative increase in strength, smaller increases measured for isolation lifts and bigger gains seen for technical compound lifts.

It is important to step back and look at the week as a whole or the overall bigger picture. If you are looking to increase muscle size or utilise the benefits of hypertrophy as part of your overall training plan, the real question is “how many total repetitions should I complete per week?”

Volume equates to the number of exercises, sets and repetitions performed per week. Higher volume workouts look to target the larger muscle groups such as the quadriceps or back require between 90 – 120 repetitions per week whereas the smaller muscle groups such as the biceps and triceps require on average 50 – 70 repetitions (dependant on weight used).

Targeting each muscle group 2-3 times per week with fewer sets, results in greater muscle mass than once per week workouts that contain many sets. To avoid burnout, aside from the volume, the intensity you bring to your workouts is important for tearing down muscle tissue and triggering hypertrophic growth. Training each muscle group 2-3 times per week with fewer sets allows you to maximise intensity within your workout and reduce the risk of injury as fewer sets are spread out over a number of workouts.

Volume breakdown per workout:

Large muscle groups:

BEGINNER
90 – 120 weekly repetitions (3 workouts)
30 – 40 repetitions per workout
3x 10 – 12 repetitions per exercise

ADVANCED
90 – 120 weekly repetitions (2 workouts)
45 – 60 repetitions per workout
3x 8 – 10 repetitions per exercise

Smaller muscle groups:

BEGINNER
50 – 70 weekly repetitions (3 workouts)
15 – 25 repetitions per workout
2x 8 – 12 repetitions per exercise

ADVANCED
50 – 70 weekly repetitions (2 workouts)
25 – 35 repetitions per workout
2/3x 8 – 10 repetitions per exercise

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