Cfdc

Beginner

Ramp up.

A beginner athlete, by Cfdc's standards, would emerge from the assessment with a need to improve stability thru the trunk, as well as increase the strength and control of their extremities.

 

Background:

Jane Smith has

  • been training for about 6 months, by herself, at a local commercial gym & has tried different HIIT-type programs around the city (kickboxing, boot-camp style, etc).

  • While active, she has never consistently trained at a functional fitness style facility.

 

Based on our beginner assessment set, we found that:

  • She was able to hold herself in a plank position for only 54 seconds (whereas we know 90 seconds provides a baseline of core strength to progress thru other more dynamic movements)

  • She has adequate range of motion around the hips ankles, & knees but is unable to hold a face-down static position on the Glute-ham Developer for more than 83 seconds (for prerequisite posterior chain strength, we like to see 2 mins)

  • Lastly, upon preforming the 10 min flywheel test, she accumulated 45 calories (we want to see 80+) and, more importantly had to stop at minute 7.


Based on the results of the assessment, our 'hypothetical' goal with Jane is to

  • improve stability thru the trunk with both the anterior and posterior side,

  • introduce other basic movements that utilize the same motor recruitment patterns,

  • as well as slowly indoctrinate her to 'work'.

 

You'll notice that based on her training age and background, the sample workouts below have a buffet of movement meaning that we want to see the entire body trained every time we meet. Because of Jane's experience, we will more frequently expose her to basic movement patterns (push, pull, squat, bend & core) and focus on volume versus intense based training.

Lastly, these sample workouts would progress thru three-weeks to improve absolute strength, transition into beginner strength-speed, and introduce her to more dynamic movement patterns (where appropriate).

Workout 1

3 sets (warm up
based):
1 min Row EZ
50’ Reverse Bear Crawl
50’ Farmer Walk
30 second Ring FLR

Then, 
A1) Romanian Deadlift at a tempo of 4011; 10 perfect reps x 3 sets; rest 1 min b/t sets
A2) Seated Dumbbell Overhead Press at a tempo of @ 3111; 10 moderate reps x 3 sets, rest 1 min b/t sets

B1) Goblet Split Squat at a tempo of 3010; 10 moderate reps/leg
x 3 sets, rest 30 sec b/t legs, rest 1 min b/t movement

B2) Prone DB Row at a tempo of @ 3112; 8 moderate reps x 3 sets; rest 1 min b/t sets
C) Sorenson Hold on GHD;
45 seconds x 3 sets, rest 1 min b/t sets


Workout 2

3 sets (warm up
based):
1 min AB EZ
10 Alternating Step
Ups @ 20”
5 Side Plank Rotations/side (slow)
Then,

A1) Goblet Squat at a tempo of @ 4011; 10 moderate reps x 3 sets; rest 1 min b/t sets

A2) Ring Row at a tempo of @3011; 10 controlled reps x 3 sets, rest 1 min b/t sets

B1) Dumbbell Single Leg Romanian Deadlift at a tempo of @ 3010; 10 reps/side x 3 sets, rest 30 sec b/t
legs, rest 1 min b/t movements

B2) Pushups at a tempo of @ 3010; As Many Perfect Reps As Possible x 3 sets, rest 1 min b/t movements

C) Side Plank; 30-45 seconds / side x 3 sets, rest 30 sec b/t sides