Performance-based Training Program

Plan Details

The Performance-based Training Program routine by lukea.hoey is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Main focus is building base fitness to an advanced standard. Due to the high intensity of the progra... Read More

Main focus is building base fitness to an advanced standard. Due to the high intensity of the program I recommend reducing your loading every fourth week (ie. replace Weights 1&2 with yoga or atleast half an hour of stretching, and replace the sprints with an extra recovery swim). Cardio program summary 2x LSS (2x 1hr bike and 5km run) Metabolic sprints (6x400m sprints) Conditioning run (3 rounds of 800m with mini bodyweight circuits between sets) 1x 1hr recovery swim (at least 1500m) A combination of bodyweight exercises and weight training is also implemented to maintain/work towards specific goals (see below). Pullups, Pushups, Situps : 20,100,100 5km run : <20mins Deadlift 1RM : 150kg Bench BW : 10 REPS Squat 1RM : 120kg 90sec weighted plank : 50kg load NOTE (applies to Weights 1&2): Increment no more than 5% a week for lower body and 2.5% for upper body. Also, in Weights 1, the weighted lunges are with 20kg ONLY, and the cleans are the same weight as your military press.