Youtube – Complete Per4mance Coaching

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Complete Per4mance Coaching

THE FUNDAMENTALS:
This block is essential for creating the foundation for the upcoming race season. The goal is to truly master form while building volume (of weight and sets). Each time we see this session the load will go up.
The key movements today are lower body, upper body, and core integration. The pairing of core integration establishes your body’s platform for performance. The specific exercise choices work to retain the brain/body connection for strength coordination.
KEY EXERCISES:
- Mobility / Activation
- Lateral Lunge, weighted
- Wide Row
- Side Plank Thread the needle
- Low Plank Hip Lifts
- Mobility / cool down

Base Strength Program, Week 1, Session 2

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_HLAuKwhBNYQ

The key movements today are deadlift, upper body, and core integration. The squat and deadlift are fundamental movements for every athlete. The pairing of core integration establishes your body’s platform for performance. The specific exercise choices work to retain the brain/body connection for strength coordination.
EXECUTION: If you have access to heavy weights if possible. If you do not have access to heavier weights, use what you have and opt more for version #2 of each movement, or move more slowly through the movements to create more total muscle ‘strain’.
KEY EXERCISES:
- Mobility / Activation
- Single Leg Romanian Dead Lift (RDL)
- Overhead Press
- 1/2 kneeling rotation / wood chop
- Mobility / cool down

Base Strength Program, Week 1, Session 1

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_bP4sbMhPbjU

The key movements today are squat, upper body, and core integration. The squat and deadlift are fundamental movements for every athlete. The pairing of core integration establishes your body’s platform for athletic performance.
FOCUS: Your goal is to execute the key movements while incorporating core stability with each superset. This is equal parts of muscular adaptation and coordination.
KEY EXERCISES:
- Mobility / Activation
- Deadlifts
- Pushups, knees, feet or elevated
- 1/2 kneeling Pallof Press
- Bicycles
- Mobility / cool down

Base Strength Program, Week 2, Session 1

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_Uya1tiUHBp4

THE FUNDAMENTALS:
The key movements today are lower body, upper body, and core integration. The pairing of core integration establishes your body’s platform for performance. The specific exercise choices work to retain the brain/body connection for strength coordination.

KEY EXERCISES:
- Mobility / Activation
- Lateral Lunge, weighted
- Wide Row
- Side Plank Thread the needle
- Low Plank Hip Lifts
- Mobility / cool down

Base Strength Program, Week 2, Session 2

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_nfLIixXK7mA

Strength, Build Phase, Week 1, Session 1

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_W2qnQnVKxU0

Strength Build Phase, Week 1, Session 2

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_sBSk84y-iyQ

Strength Build Phase, Week 2, Session 2

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_97Qe3y39d8c

Build Phase Base Strength + Mobility Workout

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_p-SGNu2nSTM

Race Specific Strength Build #2

YouTube Video UC5bNKpQqqYYDCS1xzEhWNqQ_eKzpOQcLLrY

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