Functional Exercises

Weeks 13 through 16

GROUP ONE:
Wide-Grip Chin-Ups
Dumbbell Lunges
Dumbbell Pullovers

GROUP TWO:
With Swiss Ball:
Oblique Crunches
One-Legged Push-Ups


The Zone Offense
 
  Zone 1 (Z-1):
Recovery
60 percent or less of your MHR
  Zone 2 (Z-2):
Aerobic
60-75 percent of your MHR
  Zone 3 (Z-3):
Lactate Threshold
75-90 percent or less of your MHR
  Zone 4 (Z-4):
Anaerobic
90-100 percent of your MHR
 
 
MON. TUES. WED. THURS. FRI.
(13
WEEK
ENDURANCE
Plyometric series. Run/stair machine: 35 minutes in Z-2.
OR
Cycle/swim: 45 minutes in Z-2. End with yoga.
STRENGTH
Three sets of six reps: Olympic lifts. One set of 10-12 reps: GROUP ONE exercises. One set of 25 reps: GROUP TWO exercises.
ENDURANCE
Run/stair machine: 35 minutes in Z-2.
OR
Cycle/swim: 45 minutes in Z-2. (Add 30-second sprints.) End with yoga.
STRENGTH
Three sets of six reps: Olympic lifts. One set of 10-12 reps: GROUP ONE exercises. One set of 25 reps: GROUP TWO exercises.
ENDURANCE
Start with plyometric series. 35-minute run or 50-minute cycle in Z-2. After ten minutes, add three five-minute intervals in Z-3 with three minutes of recovery in Z-2 after each. Finish with yoga.
 
(14
WEEK
ENDURANCE
Plyometric series. Run/stair machine: 40 minutes in Z-2.
OR
Cycle/swim: 55 minutes in Z-2. End with yoga.
STRENGTH
Three sets of six reps: Olympic lifts. Three sets of 10-12 reps: GROUP ONE exercises. Two sets of 25 reps: GROUP TWO exercises.
ENDURANCE
Run/stair machine: 40 minutes in Z-2.
OR
Cycle/swim: 55 minutes in Z-2. (Add 30-second sprints.) End with yoga.
STRENGTH
Three sets of six reps: Olympic lifts. Three sets of 10-12 reps: GROUP ONE exercises. Two sets of 25 reps: GROUP TWO exercises.
ENDURANCE
Start with plyometric series. 35-minute run or 50-minute cycle in Z-2. After ten minutes, add three five-minute intervals in Z-3 with three minutes of recovery in Z-2 after each. Finish with yoga.
 
(15
WEEK
ENDURANCE
Plyometric series. Run/stair machine: 45 minutes in Z-2.
OR
Cycle/swim: 60 minutes in Z-2. End with yoga.
STRENGTH
Three sets of six reps: Olympic lifts. Three sets of 10-12 reps: GROUP ONE exercises. Two sets of 25 reps: GROUP TWO exercises.
ENDURANCE
Run/stair machine: 45 minutes in Z-2.
OR
Cycle/swim: 60 minutes in Z-2. (Add 30-second sprints.) End with yoga.
STRENGTH
Three sets of six reps: Olympic lifts. Three sets of 10-12 reps: GROUP ONE exercises. Two sets of 25 reps: GROUP TWO exercises.
ENDURANCE
Start with plyometric series. 35-minute run or 50-minute cycle in Z-2. After ten minutes, add three five-minute intervals in Z-3 with three minutes of recovery in Z-2 after each. Finish with yoga.
 
(16
WEEK
ENDURANCE
Plyometric series. Run/stair machine: 40 minutes in Z-2.
OR
Cycle/swim: 55 minutes in Z-2. End with yoga.
STRENGTH
Same as weeks 14 and 15, but combine clean-pulls and squat presses into one exercise—the clean and jerk.
ENDURANCE
Run/stair machine: 40 minutes in Z-2.
OR
Cycle/swim: 55 minutes in Z-2. (Add 30-second sprints.) End with yoga.
STRENGTH
Same as weeks 14 and 15, but combine clean-pulls and squat presses into one exercise—the clean and jerk.
ENDURANCE
Optional day: Perform your monthly lactate threshold test.
OR
Run/stair machine: 40 minutes in Z-2.
OR
Cycle/swim: 55 mintues in Z-2. Follow with plyometric series, and finish with yoga.



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