Couch-K

Pump & Run

AUTOPLAYAUDIO TIP

Sport

Intermediate

Machine strength

Plan Details

The Pump & Run routine by Couch-K is a 7 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

Program is geared specifically towards preparation for a 5 K + bench press contest 2-3 days/...

Program is geared specifically towards preparation for a 5 K + bench press contest 2-3 days/wk. heavy strength training 2-4 days/wk. running 2-4. days/wk. walking 30+ mins +20 lbs weight vest is used at times to keep heart rate up Note: Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed in the same way instead Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels

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