Elite Fitness Plan- Peaking for December 2012

[fnlights]

Fitness plan for this year beginning on Monday 26th March. 2 testing days in the week before


~1st Block- 10 weeks (Mon/Wed/Fri). Function, balance and strength TO MID JUNE

- Each session stretching for hips at start
- 1 session Alp, 2 sessions home
- Daily meditation
- No junk food
- Poliquin tempo on all execises (4 sec eccentric) strict!
- Ab rollout and glute progressions
- Work on strength in upright dips, rows, chins, trap bar deads (5,3,1)
- Poliquin bicep and tricep finishers for home sessions
- 2 glute days at home and do 1 leg deads at Alp
- Deload= 2 days of core and glute work


~2nd Block- 4 days: Sun, Mon, Wed, Fri- Hyper and strength-14 weeks TO MID September

- 1 strongman, 2 home, Alp
- Poliquin rep schemes
- Daily stretching of pecs
- Increase protein intake: whey shakes


~3rd Block: 3 days M,W,Fr: 10 weeks- TO DECEMBER- Maintaining strength & hyper, cut fat

- Scaling diet- bread/pasta etc
- Intervals twice a week for first 4 wks and 3 times for second 4wks
- Get BF % measured before and after

[fnlights]

1st BLOCK- Mobility

Alp-
Static~
hip flex (30 sec)
Hip rotators (1min each)
thighs (30 sec)
mob~
lat squat
rotation squat
1 leg dead
arm swings
ankle mobility



Home
Static~
hip flex (30 sec)
Hip rotators (1min each)
thighs (30 sec)
mob~
lat squat
rotation squat
1 leg dead
arm swings
wall slides
ankle mobility

[fnlights]

1st and 3rd Cycles

Sunday or Monday (Alp)

A Trap Deads
B Landmines
C Lat Cable Core
D Lean Forward Dips
Chest Flys
E Upright rows (12)
Hammer curls (25)
F Cable chest flys

Wed (home)

A Cook hip lift (weight)
B Ab rollouts
C 1 leg deads
D Tricep dips (6r)
Floor press (12)
Skull crushers (25)
E Lean forward dips (12r)
Chest flys (25r)

Friday (home)

A Cook hip lift (weight)
B Rows
C Ab rollouts
D Chins (6r)
Upright rows (12r)
Hammer curls (25r)
E Floor press (12)
Skull crushers (25)



2nd and 4th Cycles

Sunday/Monday (Alp)

A Lunge squats
B Landmines
C Push-Pull cables
D D/bell press (15)
Bar press up (25)
E Ez bar curl (15)
Bicep curl (25)
F Pat Press (15)

Wednesday (home)

A Cook hip lifts (weight)
B Rows
C Ab rollouts
D Tricep dips (6)
Floor Press (15)
Bar Push up-jacket(25)
E Dbell Press (15)
Chest tricep dips (25)

Friday (home)

A Cook hip lifts (weight)
B Ab rollouts
C Slideboard leg curls
D Chins (6)
Ez bar curl (15)
Bicep curl (25)
E Floor press (15)
Bar Press ups- jacket (25)


**1 WEEK DELOAD OF 2 HOME SESSIONS AFTER 1st 2 CYCLES**

[fnlights]

Rules for this week;
- No drinking
- Meditation every day
- Good protein breakfast
- No junk food

2 sessions testing weight:
Alp (Wed)- trap deads, landmines, rows, ez bar curls, lat cable core

Home (Fri)- chins, tricep dips, 1 leg deads, floor press, cook hip lift

**FIRST SESSION ON SUNDAY

[fnlights]

2nd Block

1st and 3rd Cycles

Sunday or Monday (Alp)

A Trap Deads
B Landmines
C Lean Forward Dips
Chest Flys
D Cable Scap retractions
E Upright rows (12)
Hammer curls (25)
F Cable chest flys

Wed (home)

A Cook hip lift (weight)
B 1 leg deads
C Tricep dips (6r)
Floor press (12)
Skull crushers (25)
D Lean forward dips (12r)
Chest flys (25r)

Friday (home)

A Cook hip lift (weight)
B Rows
C Chins (6r)
Upright rows (12r)
Hammer curls (25r)
D Floor press (12)
Skull crushers (25)



2nd and 4th Cycles

Sunday/Monday (Alp)

A Lunge squats
B Landmines
C Scap rows
D D/bell press (15)
Bar press up (25)
E Ez bar curl (15)
Bicep curl (25)
F Pat Press (15)

Wednesday (home)

A Cook hip lifts (weight)
B Rows
C Ab rollouts
D Tricep dips (6)
Floor Press (15)
Bar Push up-jacket(25)
E Dbell Press (15)
Chest tricep dips (25)

Friday (home)

A Cook hip lifts (weight)
B Ab rollouts
C Slideboard leg curls
D Chins (6)
Ez bar curl (15)
Bicep curl (25)
E Floor press (15)
Bar Press ups- jacket (25)


**1 WEEK DELOAD OF 2 HOME SESSIONS AFTER 1st 2 CYCLES**

Diet Rules:

1. No junk fod
2. Phase in protein lunches for work

~~~ add pec stretches to mobility work