Elite
Training
Training for Advanced Athletes
Train 10 times a week
Monday: Strengh1 & Steady-state cardio1
Tuesday: Balisitcs Training & Fartlek 1
Wednesday: Power Conditioning
Thursday: Stability Training & Fartlek 2
Friday: Strenght 2 & Steady-state cardio 2
Saturday: Yoga
Strength 1
5 reps of each exercise
2 mins rest between exercises
Coba Press-ups
Pistol squats
Pullups
Handstand Press-ups
Inverted rows/Australian Pullups
Single leg Deadlift
x3
Balistics
5 reps of each exercise
1 min rest between exercises
Kneeling jump to squat
Step in and step-outs
Deadman burpee
Start Jumps
Reaction time punches or press-ups (punch/press on indication)
x3
Explosive
3-5 reps of each exercise (Max effort)
2-3 min rest between exercises
Long Jumps
Power press-ups/Clapping press-ups
Press Burpees into streamline
Explosive Pull-ups
Single Arm Clean or Snatch
x3
Fartlek 1
1st Progression
-
100m Sprint: x 3 - 5 x Press Ups every 50m
-
100m Sprint: x 3 - 5 x Squat Jumps every 50m
-
200m Sprint: x 2 - 5 x Press Up & 5 x Squat Jumps on completion of each 200m Sprint
-
400m Sprint: x 2 - 10 x Press Up & 10 x Squat Jumps on completion of each 400m Sprint
2nd Progression
-
100m Sprint: x 4 - 5 x Press Ups every 50m
-
100m Sprint: x 4 - 5 x Squat Jumps every 50m
-
200m Sprint: x 3 - 5 x Press Up & 5 x Squat Jumps on completion of each 200m Sprint
-
400m Sprint: x 2 - 15 x Press Up & 15 x Squat Jumps on completion of each 400m Sprint
-
800m Sprint: x 1 - 15 Press Ups & 15 Squat Jumps on completion of each 200m Sprint
3rd Progression
-
100m Sprint: x 4 - 10 x Press Ups every 50m
-
100m Sprint: x 4 - 10 x Squat Jumps every 50m
-
200m Sprint: x 4 - 10 x Press Up & 10 x Squat Jumps on completion of each 200m Sprint
-
400m Sprint: 2 - 15 x Press Up & 15 x Squat Jumps on completion of each 400m Sprint
-
800m Sprint: x 1 - 15 Press Ups & 15 Squat Jumps on completion of each 200m Sprint
1:1 Work to Rest Ratio
Strength 2
5 reps of each exercise
2 mins rest between exercises
Wide Press-ups (with optional rotation at top of rep)
Pistol squats
Pullups
Handstand Press-ups
Angel/Devils or Dorsal Hold
Kettlebell swings/single leg lunges
x3
Stability
30 seconds on 30 off
Focus on Technique and minimise unwanted movement
Power Planks
Single-arm Pressup
Single-arm row
Superman planks
Turkish Get-up
x3
Yoga
Just find an online tutorial you like. can be either difficult to train or as I would recommend, focused on stretching and decompression
Remember to stretch all muscle groups especially:
Back (Especially Traps)
Chest
Shoulders
Glutes
Hip flexors
ect..
Fartlek 2
100m=10/10 effort sprint, 200m=9/10 effort,300m+ all at 8/10 threshold
25m walk between runs
​
1st Progression​
100m/200m/300m/400m/500m
5 x Press Burpees on completion of each distance
2nd Progression
100m/200m/300m/400m/500m/ 400m/300m/200m/100m
10 x Press Burpees on completion of each distance
3rd Progression
100m/200m/300m/400m/500m/ 400m/300m/200m/100m
15 x Press Burpees on completion of each distance
Further Progressions:
x2,x3 ect...
Increase Distances
Increase Burpees
Cardio 1&2
As with all of these they can be done with any exercise of your choice
Steady-state Cardio thankfully is very simple to do. Do your chosen exercise at 8/10 effort (threshold) in a relaxed manner for as long as possible up to an hour to an hour and a half on your preference.
To Progress, first decrease time before increasing distance and focus on good technique and breathing, this makes it much harder than you'd think