Chris Programme

FITNESS PROGRAMME

CHRIS

Recommendations :

Week 2 = weight 1 and 2 = upper and lower body 3 sets only. Do 3 recovery sessions and 3 stretching sessions per week

You choose the day you want to do them

Disclaimer No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment

provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

WEEK 1 Monday 5th Tuesday 6th Wednesday

7th Thursday

8th Friday 9th Saturday

10th Sunday 11th

AM Endurance Weight 1 Weight 2 Endurance Weight 1 Weight 2

REST

PM Core 1 Core 2 Circuit Core 1 Speed 1

WEEK 2 Monday

12th Tuesday

13th Wednesday

14th Thursday

15th Friday 16th Saturday

17th Sunday 18th

AM Endurance Weight 1 Weight 2 Weight 1 Core 1

REST REST

PM Core 2 Circuit Speed 1

CORE

STRENGTH

SPEED

POWER

.

Height :Weight : kg

% % % %

Rep Rep

Kg Kg Kg Kg

% % % %

Rep

Kg Kg Kg Kg

% % % %

Kg Kg Kg Kg

REST

stop

Max Max Max Max

SETS

REST

stopArms Arms Arms Rest

Start at 9km/h during 1 min then go up to 10km/h during 1 min then go down to 9.5km/h during 1min and then up to 10.5km/h then down to 11km/h… Up to maximum 14km/h - Session lasts 20 minutes.

SETS

Max Max Max Max

stopAerobic Back Back RestTreadmill

WARM UP:5 minutes on bikeRPM - 80-90Level 5

5 minutes on treadmill8 km/h

REST

Max Max Max Max

SETS

0

Session goal : maintain cardiovascular capacity

Aerobic Aerobic Back Shoulder

ENDURANCE

Chris0 cm

Bike Treadmill

.

Height :Weight : kg

% % % %

12 Rep 10 Rep

Kg Kg Kg Kg

% % % %

15 Rep 12 Rep

Kg Kg Kg Kg

% % % %

10 Rep 1 Rep

Kg Kg Kg Kg

Max Max Max

30s

Rest

Max times

30s

Crunch legs up

Max

RestCore

REST

Rest

MaxMax

Max Max

REST

times

SETS4

arms circle

Max Max

#N/A#N/A

Core

Chris

Core

develop core and hips stability + back strength

Back

Session goal :

12 arms circle.Lie down on your stomach forehead on floor. Arms straight up infront. Do a circle on side to touch hands above bum and back to starting position - Keep forehead and chest on floor.

12 back extensions arm-leg raises.Lie down on stomach - arms straight on each side on floor. Lift one arm up following it with eyes and lift opposite leg, hold it 2s and then switch (6 on each side)

cm

RestBack extension arm-leg raise 30s rest

stop

stop

Rotation leg ups 30s rest

Max

Rest

SETS4

CorePlank 30s rest

CORE SESSION 1

Core

Front plank position - lift your leg and hold position 2s do it 5 times on each leg.

30s hold V-Up position.

15 crunches legs up - Lie down on your back - straight legs up, hands on eahc side of head (do not pull neck on the way up). Take off both shoulders from floor.

12 legs rotations with legs straight - 6 on each side.

CoreV-up

stop

SETS4

REST30s

SP = sprint BP = backpedal ST = side step CO = Crossover

15s sprint

CIRCUIT

Do a warm up before starting this session.Do the following circuit 15s on / 15s off during 12 minutes Then take 6 minutes rest and start again 12 minutes.

Do all exercises with a good execution and concentration. Respect recovery time.

15s jump on bench15s hopping over hurdles

15s sprint from red to blue then change direction to green, sprint to yellow and back to blue and move

backward to red.

15s bench - floor - benchStart on the first bench, land on ground and then jump

to the other.

15s sprint

Start sit down on benchjump on bench finishing straight legs

1

2

3

4

.

Height :Weight : kg

% % % %

20 Rep 20 Rep

Kg Kg Kg Kg

% % % %

15 Rep 20 Rep

Kg Kg Kg Kg

% % % %

20 Rep 20 Rep

Kg Kg Kg Kg

CORE 2

Core

20 reverse crunches incline. Line down on step (incline) knees bent and bring knees toward your chest. Control the way back.

20 incline deadbugs - 10 times on each leg.

15 back extension with hips on physioball - Legs straight, start with chest on physioball and go up slowly and control the way down - Hold last repetition 10s

20 supermans on physioball - Lie down on your stomach feet and hands on floor, lift right leg and left arm at the same time - control the balance and control way down - 10 times on each side.

CoreIncline deadbug

stop

stop

stop

SETS4

REST30s

SETS4

times

Lie down on back - straight legs on floor - Lift leg and opposite shoulder at the same time and touch foot with opposite hand. Do it 10 times on each side.

20 glute bridges arms straight - Hands under shoulders - lift hips from floor.

Back extension

Max

AerobicCoresuperman SB 30s rest

Max

Rest

cm

Rest

00

Core

Chris

Arm-leg raise rotation

CoreGlute bridge straight arms

develop hips stability - core - lower back strength

Rest

Session goal :

30s rest

times

SETS4

30s

Max Max MaxMax

REST

Max Max

REST30s

Rest

Max times

Rest30s rest

Max Max Max

Corereverse crunch incline

.

Height :Weight : kg

% % % %

10 Rep 10 Rep 10 Rep 10 Rep

Kg Kg Kg Kg

% % % %

8 Rep 10 Rep 8 Rep

Kg Kg Kg Kg

% % % %

4 Rep 8 Rep 1 Rep

Kg Kg Kg Kg

WEIGHT 1part 1

Chris175.5 cm

Press up feet on bench Single leg sit down Front raise Overhead lunge

SETS2

70.4

Session goal : develop upper body strength and lower body power

Chest Legs Shoulder Legs

ACTIVATION EXERCISES :Ex 1 = 10 press up with feet on bench.

Ex 2 = 10 single leg squats from bench - Start sit down on bench - one leg up, stand up keeping leg up - 5 times each leg

Ex 3 = 10 front raises (5 each arm)

Ex 4 = 10 overhead lunges (5 times on each leg) with light barbell.

REST30s

Max Max Max Max times

stopChest Chest Chest RestButterfly Bench press Press up 90s rest

8 rep on butterlfy and then ---> 10 rep on bench press and then --->

8 dynamic press up

SETS5

Max Max Max Max

Smith rack squat Bench-floor-bench 120s rest Single leg bosu

SETS4

REST1min30s

stopLegs Plio Rest Bosu

Active recovery =10s right leg on bosu10s left leg on bosu5 jumps from floor to bosu.

REST2min

stop

Max Max Max Max

4 heavy half squats on smith rack and then --->

8 dynamic jumps from benches - Start one foot on each bench, land at the middle - bend knees 90° and jump up on the benches.

.

Height :Weight : kg

% % % %

8 Rep 10 Rep 8 Rep

Kg Kg Kg Kg

% % % %

8 Rep 8 Rep Rep

Kg Kg Kg Kg

% % % %

8 Rep 10 Rep 8 Rep

Kg Kg Kg Kg

WEIGHT 1part 2

Chris0 cm0

Lat machine Bench pull Chin up 90s rest

SETS5


Back Back Back Rest

8 rep on lat machine then--> 10 rep on bench pull and then --->

8 dynamic chin up. If too hard do it on machine.

REST1min30s


stopLegs Plio Rest Bosu

Leg press Concentric jump bench 120s rest 2 legs bosu

4 heavy single leg press (knees bent 90°) and then -->

4 single leg jump on step - Start facing the step with one leg up and jump on it landing with same leg (4 times each leg)

Active recovery =10s eyes closed 2 feet on bosu10s eyes closed right foot one bosu10s eyes closed left foot one bosu

SETS

Max Max Max Max

Shoulder press machine Shoulder press smith rack Overhead press dumbbells 90s rest

SETS5

REST

stopShoulder Shoulder Shoulder Rest

8 rep on shoulder press machine and then ->

10 rep on shoulder press on smith rack and then --->

8 dumbbells shoulder press. REST1min30s

stop


SPEED SESSION 1SPEED SESSION 1SPEED SESSION 1

Warm up: 10 12 minutesWarm up: 10-12 minutespYou have to do this speed session with a good concentration and executionYou have to do this speed session with a good concentration and execution.

Thi i d 't l t l b t i i t t t b dThis session doesn't last long but is very important to prepare your body.This session doesn t last long but is very important to prepare your body.

E i 1 St t f t d d id t d hExercise 1 : Start face to red cone, do side steps around eachExercise 1 : Start face to red cone, do side steps around eachyellow cone then sprint from blue to red cone on otheryellow cone, then sprint from blue to red cone on othery , pcone Then do the same on other linecone. Then do the same on other lineDo this drill 8 times with 30s rest.Do this drill 8 times with 30s rest.

Exercise 2 : Start face to the other line move forward and backwardExercise 2 : Start face to the other line, move forward and backwardaround yellow cones, then sprint from blue to red cone on cone Then do the same on other linearound yellow cones, then sprint from blue to red cone on cone. Then do the same on other lineDo this drill 8 times with 30s restDo this drill 8 times with 30s rest.

E i 1 St t ll th i t t l ( d bl )Exercise 1 : Start on yellow cone, then sprint to colour (red or blue)e c se S a o ye o co e, e sp o co ou ( ed o b ue)then sprint to next yellow cone pick up ball and sprintthen sprint to next yellow cone, pick up ball and sprintback to put ball on first yellow cone. Then sprint to

d ll d i t t it lback to put ball on first yellow cone. Then sprint to second yellow cone and sprint to opposite colour.second yellow cone and sprint to opposite colour.Pick up ball on third yellow cone and sprint back to putPick up ball on third yellow cone and sprint back to putball on second yellow cone.ball on second yellow cone.D it 8 ti ith 1 i tDo it 8 times with 1min restDo it 8 times with 1min rest

Exercise 1 : Start on yellow cone then sprint second yellow coneExercise 1 : Start on yellow cone, then sprint second yellow cone,b k d t f th l th i t t thmove backward to one of the colour, then sprint to themove backward to one of the colour, then sprint to the

same move back to second yellow cone and sprintsame, move back to second yellow cone and sprintto opposite colour

y pto opposite colour.D it 8 ti ith 1 i tDo it 8 times with 1min restDo it 8 times with 1min rest

ST id t BP b k d l CO C SP i tST = side step BP = backpedal CO = Crossover SP = sprintST side step BP backpedal CO Crossover SP sprint

.

Height :Weight : kg

% % % %

10 Rep 10 Rep 10 Rep 10 Rep

Kg Kg Kg Kg

% % % %

6 Rep 8 Rep

Kg Kg Kg Kg

% % % %

8 Rep 10 Rep 8 Rep

Kg Kg Kg Kg

WEIGHT 2part 1

Chris175.5 cm

dips feet on bench Back extension Front squat Dumbbell lunge shoulder press

SETS2

70.4


Arms Core Legs Legs

ACTIVATION EXERCISES :Ex 1 = 10 dips with feet on bench

Ex 2 = 10 back extension with physioball

Ex 3 = 10 front squats with light barbell

Ex 4 = 10 front lunges + shoulder press (5 each leg)

REST30s


stopOlympiclift Plio Rest Bosu

Deadlift Jump 90° hurdles 120s rest

6 heavy deadlift and then --> 8 dynamic jumps over hurldes. (knees bent 90°)

SETS4

Max Max Max Max

triceps cable front dips assisted dips feet on bench

SETS5

REST2min

stopArms Arms Arms Bosu

REST1min30s

stop

Max Max Max Max

8 triceps on cable machine- Keep elbows against body.

10 dips on machine with light weight and then --->

10 dips with feet on bench

.

Height :Weight : kg

% % % %

8 Rep Rep

Kg Kg Kg Kg

% % % %

8 Rep 10 Rep 8 Rep

Kg Kg Kg Kg

% % % %

4 Rep 8 Rep

Kg Kg Kg Kg

WEIGHT 2part 2

Chris0 cm0

Squat and jerk lunge Split squat jump 2 steps 120s rest

SETS4


Legs Plio Rest Rest

8 squats and jerk with heavy barbell - land with front lunges (4 on each leg)

8 dynamic split squat jumps with low steps - Start with one foot on each step, land at the middle as front lunge and push up to go back on steps.

REST2min


stopBack Back Back Rest

Seated row Cable fly Chin up incline 90s rest

8 rep on seated row and then --->

10 cables flies and then --> 8 chins up incline

SETS5

Max Max Max Max

Calves stand up Calves on step 120s rest

SETS4

REST1min30s

stopLegs Plio Rest Rest

4 heavy calf raises on smith rack machine and then --->

8 dynamic jumps straight legs from step.

REST2min

stop


12 min

Level 4

RPM between 70 and 80

Hold position 10s

5 sets

10 times on each leg

2 sets


2 sets


2 sets

EXERCISE 1

Roll back & rest the spine length ways on the roller. Ensure that the hips & the base of the skull are supported.The knees should be slightly flexed with the feet flat on the ground.Raise both feet off the floor then return them to the start position.

EXERCISE 4 Procedure

Keep the leg straight & roll back & forth on the foam roller over the buttock muscles.Rotate the hips to massage all aspects of the gluteals. If a tight area is identified, pause & maintain pressure for ashort period of time.



RECOVERY SESSION 1

Position the outside of the thigh on the roller with the leg straight.Roll forward & back on the roller, pulling with the hand. Roll from the hip all the way down the length of the thigh.Rotate the leg to vary the location of the massage.


Place one leg over the other & roll the calf muscle back & forth on the foam roller, keeping the leg straight.Turn the thigh in & out to massage all aspects of the calf. If a tight area is identified, pause & maintain pressure for ashort period of time.

Adjust the seat so at the bottom of the cycle the knee is slightly flexed.

Procedure

12 min

8-9 Km/h

RECOVERY SESSION 2


Try to maintain the natural running gait, keep the shoulders above the hips & continue to look forward.


2 sets


Place one leg over the other & roll the posterior thigh back & forth on the foam roller, keeping the leg straight.

10 times

ProcedureEXERCISE 3

g p g , p g g gTurn the thigh in & out to massage all aspects of the thigh. If a tight area is identified, pause & maintain pressure for a short period of time.

10 times

3 sets

Keep the forearms flat on the ground with the spine straight.Press the body forward & back against the ground to roll the front of the thighs over the roller.

10 times

3 sets

ProcedureEXERCISE 4

Roll back & forth on the shin muscles, keeping the rest of the body stationary.Rotate the legs to massage all aspects of the shins. If a tight area is identified, pause & maintain pressure for a short period of time.


10 times

3 sets

Roll back & extend the spine over the foam roller, pressing the arms above the head. Extend slowly over the foamroller & control both phases of the exercise.If a tight area is identified pause & maintain pressure for a short period of time

Produced by Baptiste Bardey - Riverside Chiswick Academy

If a tight area is identified, pause & maintain pressure for a short period of time.


RECOVERY SESSION 3


2 sets

Hold onto the edge of the pool for balance. Keep the hips & shoulders square with the torso upright.Abduct the hip, keeping the leg straight, then adduct the hip to take the leg cross the body. The supporting leg mayremain slightly flexed for additional balance. Gradually increase the range of movement as required.

10 times

2 sets

Start with the shoulders under the water with the arms straight & the palms facing behind.



g p gFlex & extend both shoulders in an alternating fashion, keeping the arms straight.Keep the rest of the body stable as the arms are swinging through.



2 sets

Hold onto the edge of the pool for balance. Keep the hips & shoulders square with the torso upright. Flex the hip to 90 degrees or until the thigh is parallel to the ground & then abduct the hip. Complete hip flexion before initiating the abduction, then reverse the movements back to the start position. Gradually increase the range of movement as required.

10 times

2 sets

ProcedureEXERCISE 4

Start with the shoulders under the water, the hands together in front of the chest & the legs slightly flexed.Rotate the torso side to side keeping the hands at the level of the chest.


Hold position 20s on each leg

2 sets

Rest the back & shoulders against the wall & place the foot onto the opposite knee.Flex the supporting leg to increase the stretch of the gluteals.To modify the stretch vary the amount of rotation of the hip being stretchedTo modify the stretch, vary the amount of rotation of the hip being stretched.

Produced by Baptiste Bardey - Riverside Chiswick Academy

ProcedureHold position

20s

2 Sets


20s

2 Sets-each leg-


20s

2 Sets-each side-


20s

2 Sets-each leg-


20s

2 Sets

Ensure that you are balanced before raising the back leg.Do not twist the pelvis or the knee.

EXERCISE 1

Try to keep the shoulders on the ground & place the hand over the top knee.Raise the opposite arm to the side & keep the top leg flexed & stationary.Press the other arm away from the body, open out at the chest then turn the head towards the top hand.

EXERCISE 4 Cautions

Start with the knees approximately hip width apart.Rotate the torso to reach the arm under the body & sit the hips back towards the heels to increase the stretch.Change the direction that the arm reaches or alter the position of the hand to modify the stretch.

Cautions

The bodyweight should be supported by the legs & not the shoulders.

EXERCISE 2 Cautions

If you have a history of spinal injury or other spinal pathologies, seek professional advice prior to commencing this.

EXERCISE 3 Cautions

STRETCHING SESSION 1

The distance of the knees away from the wall may vary depending on shoulder & spinal flexibility.Lean forward at the hips to press the chest forward while keeping the neck in line with the spine.Most of the body weight should be supported by the legs & not through the shoulders.Change the position of the hands on the wall to modify the stretch.

EXERCISE 5 Cautions

Start with the hips & shoulders square & facing forwards then lean forward at the hips.Ensure that the shoulders remain above the hips while leaning forward & do not allow the lower back to extend.The hips should remain stationary while flexing the back leg & pull the foot straight towards the buttock.

Do not allow the knees to twist.If pain or discomfort is experienced in the knees or ankles, discontinue the pose.

Keep the hands in contact with the floor with the arms straight. Sit the hips back onto the heels while keeping the neck & shoulders relaxed.If you cannot sit back on the heels, place a folded towel between the buttocks & ankles.


20s

2 Sets-each leg-


20s

2 Sets-each side-


20s

2 Sets-each leg-


20s

2 Sets


20s

2 Sets-each leg-

Sit on the heel so the shin is directly underneath the thigh.Keep the legs stationary & lean the torso back while keeping the hands on the floor.Keep the ankle relaxed.


EXERCISE 2 Cautions

Do not allow pelvis to rotate or the shoulders to round.Take care lifting the torso out of the stretch.

Do not twist the pelvis or the knee while leaning back onto the foot.

EXERCISE 4

EXERCISE 3

Keep the shoulders & neck relaxed.Do not allow the knee to twist at any stage of the pose.

Place the back of the hands on the floor with the arms straight & the fingers pointing towards the knees.Support all of the bodyweight through the knees & not the wrists.Keep the wrists in contact with the floor & lean the hips back towards the feet while keeping the arms straight.

EXERCISE 5 Cautions

Cautions

Do not force the movements.Do not allow the arms to support too much of the bodyweight.

Keep the flexed leg stationary & lean forward at the hips.Lower the shoulders towards the ground & press the chest towards the floor. From this position, press the hip of thestraight leg towards the floor.Press the arms away from the body to modify the pose.

EXERCISE 1 Cautions

Discontinue the stretch if pain or discomfort is experienced at the front of the hip joints or in the spine.

Keep the head, shoulders & spine on the floor during the stretch.Try to keep the top leg stationary & both legs relaxed while pulling the leg through.

Cautions

Start with the knee under the hip with the other leg straight. Place the hand behind the head with the elbow wide.Keep the other hand on the leg to control the speed of the torso as it tilts towards the straight leg.Straighten the top hand above the hea


20s

2 Sets-each leg-


10s

2 Sets-each arm-


20s

2 Sets


20s

2 Sets-each arm-


20s

2 Sets-each leg-

EXERCISE 1 Cautions

Do not twist the pelvis or the knee while flexing the knee.

Pull the foot towards the buttocks with the opposite hand. Keep the thighs close together.Keep the rest of the body balanced with the hips & shoulders square.

Cautions

Contract the anterior shoulder muscles to flex the shoulder across towards the opposite side of the neck & walk thehands down the back then press further with the other arm to increase the stretch.The duration of the stretch should be short & return to the start position & repeat the process.

EXERCISE 4

EXERCISE 3

Do not force the stretch, especially towards the end of the movement.Discontinue the stretch if pain or discomfort is experienced in the spine.

Start with the legs wider than shoulder width & lean forward at the hips.Slide the hands down the legs & gently pull further with the hands.Bend the legs to exit out of the stretch.

Internally rotate the shoulder so the palm faces up & slide the arm away from the body.The other hand & the legs should support the bodyweight.The arm being stretched should remain relaxed.

EXERCISE 5 Cautions

Cautions

The arm being stretched should remain relaxed.

Start with front foot facing forward & the rear foot on a slight angle.Maintain a rigid torso & lean forward by flexing the front knee & allow the heel of the back leg to come off the ground.Keep the hips & shoulders facing forward & do not allow the lower back to extend. Posteriorly tilt the pelvis to increase the emphasis on the hip flexor muscles.


EXERCISE 2 Cautions

Do not allow the shoulder to shrug or move forward.

Do not force the stretch.

Chris Programme

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