Workouts and Programs

High Speed Upper Body Training  – Assist with Legs

Perform these exercises back to back, with a little rest as possible.  Use the same dumbbells for the entire circuit. Perform the incline chest press, then flip over and perform a set of chest of DB rows; stand up and perform 10 shoulder presses with those same dumbbells. Without resting, transition immediately into the alternating reverse lunges with curls, etc, etc.

Circuit 1: 2 Rounds with 2 minutes of crunches after 1^st round

• A1) Incline if possible (Flat is fine) DB Chest Press -10 reps
• A2) DB Rows on Bench or bent over – 10 reps
• A3) DB Shoulder Press w/ Squat to assist (both dumbbells) – 10 reps
• A4) DB Reverse Lunges w/ Bicep Curls (both DBs) – 10 total reps
• A5) Incline if possible (Flat is fine) DB close Grip Chest Press -10 reps
• A6) DB Rear Delt Rows (elbow pushed away from body) on Bench or bent over – 10 reps
• A7) DB Arnold Shoulder Press w/ Squat o assist (both dumbbells) – 10 reps
• A8) DB Reverse Lunges w/ Bicep Hammer Curls (both DBs) – 10 total reps

Vomit if needed – do crunches for 2 minutes, and repeat this circuit one more time. Slow jog for 2 minutes, and proceed to Circuit B.

 

Circuit 2: 2 Rounds with 2 minutes of mountain climbers after each round.

Set-Up: The same as circuit A. Transition as quickly as possible with as little rest as possible between exercises. You should use weights roughly 10-15% heavier than your A circuit. Perform this circuit 3 times, with cardio movement for 1 minutes between each set.

 

• B1) Wide Grip Pull-Ups or pull-downs  – 5-10
• B2) Wide Spaced Push-Ups – 10-15
• B3) Tricep Pull-overs (skull-crushers) 10- 15
• B4) Narrow Grip Pull-Ups or pull-downs– 5-10
• B5) Narrow Spaced Push-Ups – 10-15
• B6) Tricep Pull-overs (skull-crushers) 10- 15
• B7) Chin-Ups or Reverse grip pull-downs – As Many Reps as Possible
• B8) Plyo (clap) Push-ups – As many as possible
• B9) Tricep Pull-overs (skull-crushers) As many as possible

Finish this session with the abdominal training of your choice.

4-1 LOWER BODY WORKOUT

Focus:  Train the legs for dynamic activities such as Skiing, Basketball, chasing kids, etc.

Goals:  1) Dynamic Athletic Movement  2) Lower Body Power 3)

Notes:  This workout is designed to build leg power, endurance and functionality.  If size/strength are main goal, increase weight and keep max reps between 6 – 8.  Keep reps around 15 – 18 for fat burn / endurance

Dynamic Warm-up:  20 seconds each: Butt kicks, high knees, Jump & jacks / hug knee, high kicks, deep bodyweight squats, stretch tight areas

Supersets: Go through all exercises in each Superset (SS) with no rest.  Rest for 1 minute after you complete all 3 exercises.  Rest longer if needed.  Repeat each Superset 3 – 5 X

Day 1 Training – Muscular Endurance – 4th Quarter Power

SS #1                                                                                                                     (Modifiers)

1A:   Clean w/ BB (preferred) or DB                                                                      (Squat w/ DB Curl)
1B:   Front Squat w/ BB                                                                                         (Goblet Squat)
1C:   Lateral Hops w/ deep knee bends                                                                (Step instead of hop)
(focus on deceleration and depth when you land)

SS #2 – MOVEMENT QUALITY!!! No Bouncing!!!

2A:   Elevated rear foot split-squat w/ front foot Hop                                             (Reverse Lunges)  
2B:   Hamstring Curls (TRX, Swiss Ball or Gliders)                                               (Bridges w/ feet on bench)
2C:   Lateral Lunges – deceleration and acceleration are key

SS# 3:   Sprint Circuit – EMOM (start every minute on the minute)
The goal is to increase the number of rounds you can do, so you must keep the squat form and the sprint distance the same.  You can increase the number of squat jumps or the sprint time/distance each round if you want to finish faster.  just keep god notes.                                                                                                 (Modifiers)

3A:   Jump Squats – 10 Second                                                                       (Fast BW Squats)
3B:   Sprint 25 yards and back – Rest for remainder of 60 Seconds                (50 Mountain Climbers)

SS#4 – Core Circuit (20 reps or 30 seconds each exercise)

1. Weighted Straight arm, straight leg sit-ups                                               (Bend your limbs and use no weight)
2. L-Hangs                                                                                                    (Seated Knees to chest)
3. Windshield Wipers                                                                                    (Bend knees during movement)
4. Figure 8’s w/ DB                                                                                        (Bicycle Crunches)
5. Moving Plank                                                                                             (Plank on Knees)

Email kevin@k2strength.com with any questions

Kevin Haag

Sept 2015 Training Program

Goals:  Pain free Movement, Total Body Strength

Mix it up: Weight, Order, Reps, Speed, and Rest.  Aim for max reps of 6 – 8 for strength / muscle and 12 -15 reps for fat burn / endurance

Dynamic Warm-up:  20 seconds each: Butt kicks, high knees, Jump & jacks / hug knee, high kicks, deep bodyweight squats, stretch tight areas

Supersets: Go through all exercises in each Superset (SS) with no rest.  Rest for 1 minute after you complete all 3 exercises.  Rest longer if needed.  Repeat each Superset 3 – 4 X

Day 1 Training – More Upper Body

SS #1

1. Squats w/ DB shoulder press (legs, shldrs)
2. Push-ups (chest)
3. Dips (tri’s)

SS #2

1. Reverse Lunges w/ DB Hammer Bicep curl
2. Pushups with feet on bench or wall
3. DB Skull crushers

SS #3

1. Pull-Ups or Pull-downs
2. KB or DB Swing
3. DB Bicep curls (Palms facing forward)

SS#4 – Core Circuit (20 reps or 30 seconds each exercise)

1. Bicycle crunch
2. Reverse crunch
3. Leg Raises lying on floor
4. Exercise Ball Crunch
5. Exercise Ball Back Extensions

Day 2 Training – More Legs & Shoulders

SS#1

1. Squats (BB, KB or DB)
2. Steps –Ups with DB’s
3. Wrist Curls

SS#2

1. Split Squat with DB’s
2. Box or Squat Jumps
3. Side Shoulder Raise

SS#3

1. Hamstring Curls – Legs on ball
2. Overhead Shoulder Press
3. Burpees

SS#4

1. Calf Raises
2. Speed Skaters
3. Front Shoulder Raise

SS#5 – Core Circuit (20 reps or 30 seconds each exercise)

1. Flutter Kicks
2. Side (plank) hip raise on floor
3. Oblique v-ups
4. Plank: 1 arm & 1 leg (Alternate)

HIIT WORKOUT

Modify as needed.  fake the jump rope movement if you don’t have a jump rope.

The Core Challange

Today’s Workout at K2 or Do it at Home

3 Rounds
1 Minute Plank Rows with DB’s
1 Minute Body Squats Holding DB’s
1 Minute Reverse Lunges with DB Curls
1 Minute of side-to-side pushups with DB’s
1 Minutes Pull-ups or Body Rows
1 Minute Montain Climbers
1 Minute Jump Rope or Jump and Jacks

Todays Workout at K2

400 Meter Row
100 Jump Rope Rotations
100 Monutain Climbers
100 Bicycle Crunches
20 Plyo Push-Ups………Modifiy with normal pushups
20 Pull-Ups………………Modify with TRX Rows
20 Overhead Barbell Squats…..Modify with PVC Pipe

Todays Sports Performance Training
15 Minute Active Warm-Up

Hip mobility PNF: 2 x 10 each direction.
Ankle mobility / ABC exercises – 1 set each side

Active bows: 2×15  – bend at waist – do not bend back
Active lunge/ 2 x 10 – brace abs, pul shoulders back & down/ keep front knee at 90 degrees and allow back knee to bend

Movement Drills
Butt Kicks  2 x 20 yards
Carioca 2 x 20 yards
High Knees 2 x 20 yards
Side shuffles 2 x 20 yards

Workout 1 at K2

For time:  HardCore  (Modified)

30 inverted push-ups     (30 Pushups)
50 Back Extensions         (30 Back Extensions / Supermans)
30 Knees to elbows          (30 Seated Crunches)
1 – leg Deadlifts, 30 Reps     (1/4 your weight Deadlifts)
40 pound Dumbbell push press, 30 Reps      (15 Lb Girls, 25 Lb Guys)
50 Kettlebell swings,  35 Lb.     (Use lighter Kettlebell)
10 Muscle-ups.                    (Pullups or assisted Pullups)

Today’s Cross-Training Workout
remember – Using the correct weights, reps and proper form make all the difference in the world.  Full squats and full extension is the key to muscle definition and injury resistance.  Ask your trainer or text Kevin at 908-803-8019 if you have any questions

Todays Athletic Development Workout:
Lower Body Power

Superset: 4 rounds of 12 Reps
Front Barbell Squats with
Box Jumps

Superset (3 Rounds of 12 reps each)
Jump Split Squats with
Hamstring Slides

Superset (3 rounds of 12 reps e