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Sample training template using RIKR Performance principles and Kate Deerings metabolism book.
Posted 2015-05-30 by Sean Leffler in Fitness

Sample training template using RIKR Performance principles and Kate Deerings metabolism book.

Warmup/ Z-Health:

  • Medial/Lateral Ankle Tilts
  • Toe Pulls
  • Hip Circles
  • Thoracic Glides
  • Wrist Glides and circles
  • Hand Firgure 8's + flexion/extension waves

Swings, :30/:30 x 5min

Hypertrophy: Pick two exercises. I like using Upper-lower Push/Pull style

  • Mon: Floor Press / Pullups
  • Weds: Squats / Snatches (or deads)
  • Fri: Loaded Carries, presses, or anything else I like to play with

HYPERTROPHY by definition: 

  • (Acyclic/Anaerobic)
  • Duration/Set: 20-60sec
  • Load: 60-80% 1RM
  • Reps/Set: 8-15
  • Sets/Exercise: 4-8
  • Rest Interval: 2-5min
  • Speed/Rep: 60-90% Max

Anaerobic:

  • 100m Sprints. Rest till heart rate is below 130bpm, (appx 2-5minutes)
  • Repeat up to 5 times

Aerobic:

  • Loaded ruck (pack) hike or slow jog, keeping heart rate below MAF
    (180-age-10 = lower limit, 180-age= upper limit.)
    eg, 43 y/o male range would be 137-127
  • If doing more than 30minutes worth I personally carry some orange juice with salt to replenish liver glycogen to keep the body from triggering adrenaline to liberate sugar from fat and muscles (inefficient, and can lead to damaged metabolism)
           Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Z-Health x x x x x x x
Hypertrophy   x   x   x  
Anaerobic/Alactic             x
Aerobic     x   x   x

 

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