A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
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Functional Push is a training plan where we combine building mass and strength in less than 60 mins per session. This is a perfect follow-up to the training plan Functional Pump.
Sixteen sessions with Functional exercises for strength and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is
60 minutes of highly effective strength training with medium rep ranges combined with high rep rep ranges to maximise strength & hypertrophy and to get a conditioning effect. There are no complex weightlifting exercises, just brute strength. If you want to increase your squat, deadlift, press and pull-up strength and combine it with aesthetics this program will do the job.
What to expect
You will get stronger in the Squat, Pull-ups, Benchpress and Deadlift. You will improve the shoulder press. You will learn a ton of exercises that will hit the abs, glutes, arms, shoulders and more.
Is it for me?
Yes it is. Regardless if you are a novice or pretty advanced i bet you will be challenged at your level.
Most bang for the buck
If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not
This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Push!
A thought through conditioning program that spans over 16 sessions!
This is a program for you that wants a serious kickstart to your conditioning
Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is
Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into
The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
3 rounds not for time - focus is to activate muscles & get warm.
300m row + 10 shuttle runs
10 lateral steps right + left with band
10 glute bridges with band - 2s pause in top of each rep
10s dead hang pronated grip + 10s dead hang supinated grip
10 scapula pushups
20-40s wall sit with band
A: Build to a heavy 3 Front Squat - tempo 32x1.
32x1 = 3s down - 2s pause in bottom - up - 1s in the top.
If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Focus here is to always keep the tempo. Important to keep your chest high
all the time.
B: E4minute x 4 sets
6/6 Single Arm KB Bulgarian Split Squat
AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not
too much in front of them. If your right leg is working, keep the KB in left front
rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant,
stop right away.
C: E4minute x 4 sets
6 Double DB Bench Press (build to a heavy 6 in 4 sets)
6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control.
Very important that you are controlling the descent in both movements.
Slow down, faster up. Do not go too heavy. If you are moving well you can
go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
D: AMRAP 12 minutes
15+15m Rope Pull 60/40kg
10 Double DB Z-Press - Alternate arm (5 per arm)
8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some
endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only
thing working should be your arms/lats. Try to keep your back in line with the
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken
so pick a weight you can handle.
A new total
Increase your total in the lifts!
During 30 sessions we increase the intensity and prepares you for a new max or a competition.
Can be practiced 3-5 times a week for optimal results.
An excellent program to use as a finishing touch prior to a meet.
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
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CrossFit for beginners
Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Gymnastic mobility #2
The second installation of Gymnastic Mobility
The perfect companion with your gymnastic or weightlifting program. It strengthens you in end range positions which will make it easier to get into those tough positions.
The program spans over four weeks, three times a week but you can do it for as long as you like, as often as you like and while you get results.
Strict HSPU One
This program develops your strength in all kinds of handstanding.
During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
Develop a strong and ripped midline with this program!
Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along.
This program will lit your midline!
In six weeks develop your push and pulling strength. The program is perfect for a beginner that understand the basics but now needs to master it. There are no shortcuts.
* You want to develop the strength to perform one strict pull-up
* You want to get the foundation to one day get a muscle-up. The scope to get that muscle-up is in the Muscle-up ONE which is the program following this.