Functional Exercises
Weeks 13 through 16
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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 |
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| 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. |