• Author / Uploaded
• Raúl Madueño Cortés

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BEGINNER PROGRAM DESIGN Week 1 - 4 The following pages will test your ability to see progression in program design across different levels of athletes The Beginner program will be centered around standard German Body Composition (GBC) principles and progressions. The first page below is the first week in a 4 week progression. The goal over the next three weeks will be to progress the client using the first week as a guideline. We offer three programs for you to practice on: Beginner, Intermediate and Advance. One of the obvious separators between the three programs will be overall complexity, volume of sessions, training load, prescriptions in effort of mixed aerobic work, and variations in progression models (I.E. - Linear, undulating, Waves, etc.). Using the tools you’ve gathered from the previous modules, do your best to “fill-in” the following as needed to the program: 1. weights 2. tempo 3. reps/sets 4. mixed module pieces Part of the beauty behind designing training programs is the creativity a coach gets to express. While it won’t be perfect for each and every one, do your best to write in what YOU would think is the best path relative to what you are given.

Beginner Week 1 M O N D AY

T U E S D AY

3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

1 min Row EZ

50’ Bear Crawl (SLOW; hips low) 10 Walking Lunges 20 second Side Plank / Side + A1. Goblet Squat @ 4011; 10 moderate reps x 3 sets, rest 1 min b/t sets

50’ Reverse Bear Crawl 50’ Farmer Walk 30 second Ring FLR + A1. KB RDL @ 4011; 10 moderate reps x 3 sets, rest 1 min b/t sets

A2. Ring Row @ 3011; 10 controlled reps x 3 sets, rest 1 min b/t sets

A2. Seated DB OH Press @ 3111; 10 moderate reps x 3 sets, rest 1 min b/t sets

+

+

B1. Single Leg RDL @ 3010; 10 reps/side x 3 sets, rest 30 sec b/t legs, rest 1 min b/t movements

B1. Goblet Split Squat @ 3010; 10 moderate reps/leg x 3 sets, rest 30 sec b/t legs, rest 1 min b/t movements

B2. Push Ups @ 3010; As Many Perfect Reps As Possible x 3 sets, rest 1 min b/t movements

B2. Prone DB Row @ 3112; 8 moderate reps x 3 sets, rest 1 min b/t

+

C. Sorensen Hold on GHD Machine; 45-60 seconds x 3 sets, rest 1 min b/t sets

C. Side Plank; 45 seconds / side x 3 sets, rest 30 sec b/t sides

+

W E D N E S D AY

Active Rest Day; 30-40 min walk / hike out in the sun

T H U R S D AY

F R I D AY

3 sets (warm up based):

3 sets (warm up based):

1 min AB EZ

30 Single Unders

10 Alternating Step Ups @ 20”

10 Slow / Controlled Air Squats

5 Side Plank Rotations/side (slow)

30 second Glute Bridge / Leg

+

+

A2. Ring Row @ 3011; 10 controlled reps x 3 sets, rest 1 min b/t sets (*Increase load from Monday)

A2. Seated DB OH Press @ 3111; 10 moderate reps x 3 sets, rest 1 min b/t sets (*Increase load from Tuesday)

A1. Goblet Squat @ 4011; 10 moderate reps x 3 sets, rest 1 min b/t sets (*Increase load from Monday)

+

B1. Single Leg RDL @ 3010; 10 reps/side x 3 sets, rest 30 sec b/t legs, rest 1 min b/t movements (Improve on balance and control from Monday)

B2. Push Ups @ 3010; As Many Perfect Reps As Possible x 3 sets, rest 1 min b/t movements (*Increase total reps, and/or quality, from Monday) +

C. Side Plank; 4560 seconds / side x 3 sets, rest 30 sec b/t sides (Aim for slightly longer than Monday)

A1. KB RDL @ 4011; 10 moderate reps x 3 sets, rest 1 min b/t sets (*Increase load from Tuesday)

+

B1. Goblet Split Squat @ 3010; 10 moderate reps/leg x 3 sets, rest 30 sec b/t legs, rest 1 min b/t movements (*Increase load from Tuesday) B2. Prone DB Row @ 3112; 8 moderate reps x 3 sets, rest 1 min b/t (*Increase load from Tuesday) +

C. Sorensen Hold on GHD Machine; 45-60 seconds x 3 sets, rest 1 min b/t sets (*Aim for slightly longer than Tuesday on all sets)

S AT U R D AY

S U N D AY

Active Rest Day; 30-40 min walk / hike out in the sun

Active Rest Day; 30-40 min walk / hike out in the sun

Beginner Week 2

ENTER ANY APPLICABLE TEMPO, REP/SET M O N D AY

T U E S D AY

3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

1 min Row EZ

50’ Bear Crawl (SLOW; hips low) 10 Walking Lunges 20 second Side Plank / Side +

A1. Goblet Squat

W E D N E S D AY

Active Rest Day; 30-40 min walk / hike out in the sun

T H U R S D AY 3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

30 Single Unders

10 Pallof Press / Side

50’ Bear Crawl (SLOW; hips low)

30 second Bent Knee Hollow Hold (Breathing)

10 Walking Lunges 20 second Side Plank / Side

5 Body Weight Good Mornings

+

+

10 Slow / Controlled Air Squats 30 second Glute Bridge / Leg + A1. KB RDL

A1. Goblet Squat

A1. KB RDL

A2. Ring Row A2. Ring Row

F R I D AY

A2. Seated DB OH Press

A2. Seated DB OH + +

+

B1. Single Leg

+

B1. Goblet Split Squat

B1. Single Leg RDL

B2. Push Ups B2. Push Ups

B1. Goblet Split Squat

B2. Prone DB Row

B2. Single Arm DB Row + +

+

C. Side Plank

+

C. Sorensen

C. Side Plank

C. Sorensen Hold on GHD Machine

S AT U R D AY

S U N D AY

Active Rest Day; 40-45 min walk / hike out in the sun

Active Rest Day; 40-45 min walk / hike out in the sun

Beginner Week 3

ENTER ANY APPLICABLE TEMPO, REP/SET M O N D AY

T U E S D AY

3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

50 Single Unders

50’ Bear Crawl (SLOW; hips low)

30 second Ring FLR

10 Walking Lunges 20 second Side Plank / Side +

10 Walking Lunges

10 Toe Touch – into- Deep Squat +

A1. KB RDL

W E D N E S D AY

Active Rest Day; 45-50 min walk / hike out in the sun

T H U R S D AY 3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

90 second Assault Bike

50’ Bear Crawl (SLOW; hips low)

5/leg Glute Bridges w/ 2 sec pause at top

10 Walking Lunges 20 second Side Plank / Side +

A1. Goblet Squat

B1. DB Russian Step Up

B2. Flat DB Bench Press

5 Hanging Knee To Chest (SLOW lowering) A1. KB RDL

A2. Half Kneeling Single Arm OH Press

A2. Prone DB Row

+ +

5 Air Squats (Tall Chest)

+

A1. Goblet Squat

A2. Prone DB Row

F I R D AY

+

B1. Rear Foot Elevated Split Squat

B2. Pull Up

A2. Half Kneeling Single Arm OH Press

B1. DB Russian Step Up

+ B2. Flat DB Bench Press

B1. Rear Foot Elevated Split Squat

Negatives B2. Pull Up +

+

C. Single Arm Farmer Walk

+

C. Back Extensios on GHD

Negatives

C. Single Arm Farmer Walk

+

C. Back Extensions on GHD

S AT U R D AY

S U N D AY

Active Rest Day; 40-45 min walk / hike out in the sun

Active Rest Day; 40-45 min walk / hike out in the sun

Beginner Week 4

ENTER ANY APPLICABLE TEMPO, REP/SET M O N D AY

T U E S D AY

3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

50 Single Unders

50’ Bear Crawl (SLOW; hips low)

30 second Ring FLR

10 Walking Lunges 20 second Side Plank / Side +

10 Walking Lunges

10 Toe Touch – into- Deep Squat +

A1. KB RDL

W E D N E S D AY

Active Rest Day; 50-60 min walk / hike out in the sun

T H U R S D AY

F R I D AY

3 sets (warm up based):

3 sets (warm up based):

1 min Assault Bike EZ

90 second Assault Bike

25’ Lateral Band Walk / Side

5/leg Glute Bridges w/ 2 sec pause at top

5/leg RDLs (SLOW) 30 second Ring FLR +

A1. Goblet Squat

A1. Goblet Squat

5 Air Squats (Tall Chest) 5 Hanging Knee To Chest (SLOW lowering) +

A1. KB RDL

A2. Ring Row

A2. Half Kneeling Single Arm OH Press

+

+

A2. Ring Row A2. Half Kneeling Single Arm OH Press +

B1. KB Reverse Lunge

B1. Front Foot Elevated Split Squat

B1. KB Reverse Lunge +

B1. Rear Foot Elevated Split Squat B2. Ring Push Ups

B2. Pull Up

B2. KB Reverse Lunge

Negatives B2. Pull Up Negatives +

+

C. Farmer Walk 100

+

C. 10 Back Extensions

C. Farmer Walk 100 +

C. 10 Back Extensions

S AT U R D AY

S U N D AY

Active Rest Day; 50-60 min walk / hike out in the sun

Active Rest Day; 50-60 min walk / hike out in the sun