functional training plan a

7/30/2019 Functional Training Plan A

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PROGRAM

INTRO + FUNCTIONAL TRAINING PLAN

ALPHA


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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copiedor used without the expressed written consent of the owner. All rights reserved.

Additional training resources available at:www.ANIMALISTICFITNESS.com Page 2

Functional Training Plan - A

Fitness Advisory and Disclaimer

The published workouts contained in this training plan are arduous and recommended forindividuals who are able bodied and physically healthy. In any sport or fitness program there is

the inherent risk of injury both foreseeable and unforeseeable, the user acknowledges these risksby attempting the workouts contained in this program and releases ANIMALISTIC FITNESS

and any of its members of liability from injuries sustained while participating in theaforementioned workouts. Perform these workouts at your own risk. ANIMALISTIC

FITNESS assumes no responsibility for any injuries that may occur while performing any

portion of this training package. Consult a physician before undergoing any new physical

fitness regimen.


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PROGRAM INTRO

How The ANIMALISTIC FITNESS Program works:

8-week program consisting of 22 cardiovascular training workouts and 25 total body,functional strength and conditioning workouts each programmed using proven strategies and

techniques necessary in developing the entire body

8-week program separated into four 2-week training stages or Functional Training Plans A,B, C, and D.

Follow the 2-week schedule below (also included in each subsequent training plan). Theschedule will tell you what the workout is for the day. For example, Day 1 of Week 1 callsfor the Performance Evaluation, Day 2 of Week 1 calls for a cardio workout, which is

explained in detail on the schedule, etc. for all four Functional Training Plans (8 weeks) of

the program. The only workouts explained in detail on the schedule are the cardio workouts.The total body functional strength and conditioning workouts are explained in detail furtherinto the program each week.

These workouts were programmed to gradually increase in difficulty and volume from weekto week.

The schedule may call for two workouts to be performed in a given day. These workouts areseparated by a + sign on the schedule. It is recommended that you perform the two workouts

at separate times throughout the day (i.e. one in the A.M and the other in the P.M.) butultimately it is up to you.

Perform a warm-up routine before you begin the strength and conditioning workout for theday (the cardio workouts have a warm-up programmed into them).


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WARM-UP ROUTINE

The purpose of a good warm-up is to raise your bodys core temperature and to prepare

the muscles in your body and your mind for the workout ahead.

You can accomplish this by running, jumping rope, performing Jumping Jacks, HighKnees, biking, Squat Thrusts, Body Builders, or a combination of the previous etc. for a

brief 5-10 minute time period. The goal of your warm-up is to break a light sweat. Thecardio training workouts in this fitness plan already include a proper warm-up, however,

be sure to perform a proper warm-up prior to your scheduled functional strength andconditioning workout for the day as well.

It is not necessary or recommended to perform static stretches before a workout unlessyou are stretching tight and over active muscles. In this case, hold each stretch for 20-30seconds.


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Cardio Training

The preferred method of cardio training for all ANIMALISTIC FITNESS programs is

running. Running not only burns more calories than most other forms of cardio training, but it is

also a method of functional fitness that can be performed anywhere at anytime. Running alsostrengthens the bones of your lower extremities and develops cardiovascular power and

endurance that transfers over to most areas of everyday life.

There are a few negative aspects to running that should be considered.

Running is not necessarily the preferred method of cardio training for beginners. Most beginners

may not be able to begin their cardio training with running due to being overweight or injured.

Running places a lot of stress on your bones, particularly your legs, hips, knees, and the bones ofyour feet because it is a high impact activity. The heavier you are, the more stress that will beplaced on your lower body. Even if you choose not to run, DO NOT neglect the importance of

performing cardiovascular training on a consistent basis. The heart is the most important musclein your body and therefor should be trained accordingly.

Running Intensity Scale

Level 1 Standing

Level 2 Walking at a leisurely effort

Level 3 Walking at a comfortable effort

Level 4 Walking at a brisk paceLevel 5 Running at an easy effort or pace that is sustainable for long durationsLevel 6 Running at a comfortable effort or pace for the prescribed distance or time period

Level 7 Running at a challenging effort or pace for the prescribed distance or time period

Level 8 Running at a hard effort or pace for the prescribed distance or time period

Level 9 Running at an effort or pace that is barely sustainable for the prescribed distance ortime period

Level 10 Running at an all out 100% sprint effort that cannot be maintained for long distancesor time period

Important Note For Cardio TrainingAll of the Cardio Training Workouts in this program are structured in such a way as to allow

for any mode of cardiovascular exercise. We strongly recommend running, but you may

choose to substitute biking, cycling, rowing, using an elliptical machine, a versa climber

machine, etc. in place of running as you see fit. The important thing is that you DO perform

the Cardio Training Workouts in this program for maximum results.


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Cardio Intensity Scale

Level 1 N/ALevel 2 N/A

Level 3 N/A

Level 4 Leisurely effort

Level 5 Easy effort that is sustainable for long durationsLevel 6 Comfortable effort for the prescribed time period

Level 7 Challenging effort for the prescribed time period

Level 8 Hard effort for the prescribed time periodLevel 9 Effort that is barely sustainable for the prescribed time period

Level 10 All out 100% sprint effort that cannot be maintained for long time period


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Day 1 Day 2 Day 3

Performance Evaluation Cardio Workout Total Body Workout 1

Workout description

detailed below

Warm-up / Cool down:

5:00 @ a LEVEL 5 effort

Interval Workout:1:00 @ a LEVEL 8 effort +

4:00 @ a LEVEL 5 effortRepeat for 20:00 (4 repeats)

Workout description

detailed below

Day 4 Day 5

Cardio Workout Total Body Workout 2 SPECIAL NOTES

Warm-up / Cool down:5:00 @ an LEVEL 5 effort

Workout:20:00 for distance, calories,

elevation, etc.*

* Keep track to gauge yourprogress.

Workout descriptiondetailed below

1) Hydrate and eat well (drinkplenty of water and eatnutrient dense foods)

2) Use Foam roller formuscular rejuvenation +

focus on tight and overactivemuscle groups

3) Stretch muscles throughoutbody (hold each stretch for

minimum 30 seconds).4) Stretch tight muscle groups

multiple times throughout theday

5) Get a good nights rest.Sleep 7-9 hours if possible.

WEEKONE


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PERFORMANCE EVALUATION

To give you an opportunity to see your progress and the development of your athletic fitness, take

this fitness evaluation and record your scores, then do so again at a later date to compare your

results.

EXERCISES Pre-TrainingScore

Post-Training

Score

Perform as many reps as possible in 1:00 of:

Tricep Push-ups

Rest 1:00

Perform as many reps as possible in 1:00 of:V-ups

Rest 1:00

Perform as many reps as possible in one set of:Pull-ups

Rest 1:00

Perform as many reps as possible in 1:00 of:Squat Jumps

Rest 1:00

Hold as long as possible (up to 3:00)

Front Plank PositionRest 30 seconds


Side Plank (right) Position

Rest 30 seconds


Side Plank (left) Position

Rest 30 seconds


Reverse Plank Position

Rest 2:00

Perform as many reps as possible in 2:00 of:Burpees


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TOTAL BODY WORKOUT 1

Workout

1) SUPERSET x 7

Tricep Push-ups-15V-ups-15

Rest up to 1:00

2) SUPERSET x 7

Pull-ups-7

Squat Jumps-15Rest up to 1:00

NOTE: Perform all of the reps for each exercise before moving onto the next exercise.

Rest up to 1:00 after each superset means that you do not have to rest the full 1-minute,just do not rest any longer than 1 minute.


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Workout

MULTI SETS

1) Walking Lunges (each leg)-2 x 20(sets x reps)

Rest up to 1:00 between sets2) Decline Shoulder Push-ups-4 x 10

Rest up to 1:00 between sets

3) Inverted Rows (feet elevated)-5 x 8

Rest up to 1:00 between sets

NOTE: Perform all of the reps in each set before moving onto the prescribed rest period.Perform all of the sets for each exercise before moving onto the next exercise.

4) CIRCUIT x 2

Tricep Push-ups-Max reps in 1:00V-ups-Max reps in 1:00

Pull-ups-Max reps in 1:00Squat Jumps-Max reps in 1:00

Rest 1:00

NOTE: Perform as many clean and perfect reps as possible in the prescribed time periodwithout going to muscle failure. Use the entire time allotted to accumulate as many reps

as possible for each exercise. Minimal rest between exercises and 1-minute rest aftereach complete circuit.

5) COMPLEX x 2

Front Plank-1:00Side Plank (right)-1:00

Side Plank (left)-1:00Reverse Plank-1:00


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Day 1 Day 2 Day 3

Cardio Workout Total Body Workout 3 Cardio Workout


5:00 @ an LEVEL 5 effort

Interval Workout:

1:00 @ a LEVEL 8 effort +4:00 @ a LEVEL 5 effort

Repeat for 20:00 (4 repeats)

Workout description

detailed belowActive Recovery:


Day 4 Day 5

Total Body Workout 4 Cardio Workout SPECIAL NOTES

Workout description

detailed below



Workout:

20:00 @ a LEVEL 6-7 effort

1) Hydrate and eat well (drink

plenty of water and eatnutrient dense foods)2) Use Foam roller for

muscular rejuvenation +focus on tight and overactive

muscle groups3) Stretch muscles throughout

body (hold each stretch forminimum 30 seconds).

4) Stretch tight muscle groupsmultiple times throughout the

day5) Get a good nights rest.

Sleep 7-9 hours if possible.


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Workout

1) CIRCUIT x 4

Decline Shoulder Push-ups-10Bar Dips-15

Pull-ups-6Inverted Rows (feet elevated)-6

Walking Lunges (each leg)-10Goblin Squats-15

2) CIRCUIT x 2

Sit-ups-20Reverse Crunches-20

V-ups-20Atomic Sit-ups-20

Med Ball Mad Russian Twists (each side)-10*Lower Back Hyperextensions (side to side)-10

Hamstring Curls-10Burpees-10, 8, 6, 4, 2 reps**

NOTE: Perform all of the reps for each exercise before moving onto the next exercise.* Use a med ball or weighted object of at least 10lbs.** Rest up to 30 seconds between sets in the ladder.


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Workout

TIMED SETS

1) Tricep Push-ups-Max reps in 2:00

Rest 2:002) V-ups-Max reps in 2:00

Rest 2:00

3) Pull-ups-Max reps in 2:00

Rest 2:004) Squat Jumps-Max reps in 2:00

NOTE: Perform as many clean and perfect reps as possible in the prescribed time period

without going to muscle failure. Use the entire time allotted to accumulate as many repsas possible for each exercise.

5) SUPERSET x 10

Bar Dips-10Atomic Sit-ups-10

LADDERS

6)1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of:

Chin-upsWalking Lunges (each leg)

NOTE: Perform all of the reps for each exercise before moving onto the next exercise.

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