Schede di allenamento funzionale, Luca Dalseno

1. Programmazione e Diario di Allenamento Funzionale 27 joint mobility: cervicale, spalle, torace, bacino, anche, caviglie cool down: foam roller + mobility + stretching 3 sedute 1a seduta warm up: 4 Rounds di: 30’’ Heel to Hip + 30’’ Quad Press + 30’’ Leaning Side Kick (Side Kick col piede in appoggio) + 30’’ Air Squat + 30’’ Rock up & Jump start 1 MESOCICLO - weeks 6-9 WORKOUT 1 STRENGTH RESISTANCE/CORE TRAINING/AEROBIC CAPACITY Handstand Push up / Eccentric Handstand Push up 10xMQ AFAP 100 Push up 100 Wall Ball (@10/6) 100 X Crunch MAIN WORKOUT 1a seduta AMRAP 40’ (Max reps/time MQ @70% 1RM): Back Squat + Bench Press + Ring L-Sit + Loaded Pistol Squat + Pulling Push up + Isometric Dragon Flag (45°) 3 Wall Ball X Crunch AFAP 100 Push up 100 Wall Ball Push upPush upPush upPush up Back Squat 22 Handstand Push up / Eccentric Handstand AMRAP 40’ (Max reps/time MQ @70% 1RM): Back SquatBack SquatBack SquatBack Squat Bench PressBench PressBench PressBench PressBench PressBench Press Ring L-SitRing L-SitRing L-SitRing L-Sit Loaded Pistol Squat Pulling Push upPulling Push upPulling Push up Isometric Dragon FlagIsometric Dragon FlagIsometric Dragon FlagIsometric Dragon FlagIsometric Dragon FlagIsometric Dragon FlagIsometric Dragon Flag WEEK6datapeso:kggirovita:cm

2. Programmazione e Diario annuale di Allenamento Funzionale joint mobility: cervicale, spalle, torace, bacino, anche, caviglie cool down: foam roller + mobility + stretching 28 datapeso:kggirovita:cm warm up: 2+2 Rounds di 30’’ per ciascun esercizio (@16/10): 1H KB Swing / Clean / Push Press / Front Squat / Thruster 3 sedute 2a seduta MESOCICLO - weeks 6-9 WORKOUT 2 STRENGTH RESISTANCE/CORE TRAINING/AEROBIC CAPACITY 2 start 1 MAIN WORKOUT 2a seduta AMRAP 40’ (Max reps/time MQ @70% 1RM): Loaded Chin up + Deadlift + Advanced Tuck Back Lever +1 Arm Ring Row + Loaded GHD Extension (@25/15) + Dragon Flag Seesaw Plank 10xMQ 3 AMREP 20’ Power Clean (@80% 1RM) 3 2 Seesaw Plank start 1 AMRAP 40’AMRAP 40’ Loaded GHD ExtensionExtensionExtension Dragon FlagFlag Loaded Chin upLoaded Chin upLoaded Chin up DeadliftDeadlift Advanced TuckAdvanced Tuck Back LeverBack LeverBack LeverBack Lever Ring Row (a una mano)(a una mano) Ring Row WEEK6

3. Programmazione e Diario annuale di Allenamento Funzionale joint mobility: cervicale, spalle, torace, bacino, anche, caviglie cool down: foam roller + mobility + stretching 29 datapeso:kggirovita:cm warm up: 2+2 Rounds of 30’’ each exercise (@7,5/5): 1H Club Swing / Back Power Strike / Twister / Press & OHS / Danko 3 sedute 3a seduta MESOCICLO - weeks 6-9 WORKOUT 3 STRENGTH RESISTANCE/CORE TRAINING/AEROBIC CAPACITY 2 start 1 AMRAP 40’ (Max reps/time MQ @70% 1RM): Sumo Deadlift + Front Squat + 2H Full Back Spin (@16) + 2 Clubs OHS (@5+5) + Ring Dip + Recupero Gambe da Headstand Turkish Get up (@16) 10xMQ 3 Vertical Push up 20 EMOM Max reps MQ Clubs OHSClubs OHS Sumo Deadlift MAIN WORKOUT 3a seduta 1 (Max reps/time MQ @70% 1RM): Sumo Deadlift Sumo Deadlift 2H Full Back Spin2H Full Back Spin cool down: foam roller + mobility + stretching Turkish Get up Vertical Push up Recupero Gambe da Headstand Clubs OHSClubs OHS 2H Full Back Spin2H Full Back Spin2H Full Back Spin2H Full Back Spin2H Full Back Spin Ring Recupero GambeRecupero Gambe da Headstand RingRing DipDip Recupero Gambe Ring Dip Recupero Gambe AMRAP 40’ Front SquatFront Squat WEEK6

4. Programmazione e Diario annuale di Allenamento Funzionale joint mobility: cervicale, spalle, torace, bacino, anche, caviglie cool down: foam roller + mobility + stretching datapeso:kggirovita:cm 86 3 sedute 1a seduta WEEK24 MESOCICLO - weeks 24-27 WORKOUT 1 POWER/CORE TRAINING AEROBIC CAPACITY warm up: Double Ladder (10 to 1/1 to 10) of: Burpees Hanging the Bar / Toes to Bar + Jolly (even 10 reps) of: Push up start 1 1 Kneeling Jump 1 Tuck Jump Squat 6xMQ rest 1’30’’ Kneeling JumpKneeling Jump Double KB Jerk (@24+24/16+16) 6xMQ rest 1’30’’ 5 Full Squat to Wall Bench (da Full Squat salta su un muro con piedi altezza anche) 1 Box Jump (@60/50) 1 Salta dal Box 1 Jump Squat 6xMQ / rest 1’ Full Squat to Wall BenchBox Jump 4000 m Run your best time 1 1 Kneeling JumpKneeling Jump Squat Tuck Jump SquatTuck Jump SquatTuck Jump SquatTuck Jump SquatTuck Jump SquatTuck Jump SquatTuck Jump Squat 6 5 3 4 5 ROUNDS 2H Swing (@24/16) 1 Jump (6xMQ) rest 1’30’’ 2 Double KB JerkDouble KB JerkDouble KB Jerk Hang High Pull Snatch Grip from the Block 1xMQ (@60% 1RM Power Snatch) rest 1’ 1xMQ (@70% 1RM Power Snatch) rest 1’ 1xMQ (@80% 1RM Power Snatch) rest 2’ 1xMQ (@90% 1RM Power Snatch) rest 2’ 2xMQ (@100% 1RM Power Snatch) rest 3’ Hang High Pull Snatch 1xMQ (@60% 1RM Power Snatch) rest 1’ 1xMQ (@70% 1RM Power Snatch) rest 1’ 1xMQ (@80% 1RM Power Snatch) rest 2’ 1xMQ (@90% 1RM Power Snatch) rest 2’ 2xMQ (@100% 1RM Power Snatch) rest 3’ MAIN WORKOUT 1a seduta 5 Full Squat to Wall Bench (da Full Squat salta su un muro con piedi Box Jump to Wall Bench Full Squat to Wall Benchto Wall BenchBox Jump Jump SquatJump Squat 4000 m Run yo 5X SwingSwing JumpJump 3 JumpJump

5. Programmazione e Diario annuale di Allenamento Funzionale joint mobility: cervicale, spalle, torace, bacino, anche, caviglie cool down: foam roller + mobility + stretching datapeso:kggirovita:cm 87 3 sedute 2a seduta warm up: Intensity Ladder - 5 Rounds: il primo comprende tutti gli eserci- zi, dal secondo se ne elimina uno alla volta, a partire dal primo della sequenza Push up to Pike / Push Plank / Touching Shoulder Bench (da Bench tocca prima spalla sx con mano dx e viceversa) / Knees to Elbow / Mountain Climbers WEEK24 MESOCICLO - weeks 24-27 WORKOUT 2 POWER/CORE TRAINING AEROBIC CAPACITY 5 Strict Push up + 1 Plyo Push up (Push up tra gli Step, Plyo Push up arrivando con le mani sopra gli step - @>=2 step) 6xMQ rest 1’30’’ start 1 Strict Push upStrict Push up ½ Thruster 6xMQ (parti da ½ Squat @70% 1RM Push Press) rest 1’30’’ Alternate Split Jerk 6xMQ (sx/dx @75% 1RM Split Jerk) rest 1’30’’ 5 Overhead Squat + 1 Overhead Jump (@50% 1RM OHS) 6xMQ rest 1’30’’ Overhead Squat Overhead Jump 5 Medball Floor Press + 1 Sit up & Throw the Medball (@20/10) 6xMQ rest 1’30’’ 1000 m Run your best time 3 rounds - rest 1’ 6 3 5 Sit up & Throw the Medball 1000 m Run yo 3 rounds - rest 1’ (Push up tra gli Step, Plyo Push up arrivando con le mani sopra Strict Push up Alternate Split Jerk 1RM Split Jerk) MAIN WORKOUT 2a seduta Plyo Push up tocca prima spalla sx con mano dx e viceversa) / Plyo Push upPlyo Push up 5 Strict Push up 1 Strict Push upStrict Push up @70% 1RM Push Press) 2 Alternate Split Jerk peso:kg Alternate Split Jerk rest 1’30’’ Alternate Split Jerk 4 5 Overhead Squat Overhead Medball 5 Medball Floor Press Floor Press Medball Floor Press Sit up & Throw the Medball Overhead ½ Thruster 2

6. Programmazione e Diario annuale di Allenamento Funzionale joint mobility: cervicale, spalle, torace, bacino, anche, caviglie cool down: foam roller + mobility + stretching datapeso:kggirovita:cm 88 3 sedute 3a seduta warm up: 1H KB AMRAP 6’+6’ (@16/8): Turkish Get up (solo salita) / Press / OHS / Front Squat / Tripod WEEK24 MESOCICLO - weeks 24-27 WORKOUT 3 POWER/CORE TRAINING AEROBIC CAPACITY 34 MAIN WORKOUT 3a seduta 5 Ring Row + 1 Ring Twisting Pull & Push 6xMQ rest 1’30’’ Ring Ring TwistingRing Twisting Pull & PushPull & Push Jumping Pull up 6xMQ rest 1’30’’ Double KB Snatch (@16+16/8+8) 6xMQ rest 1’30’’ Crawl to Inclinated Handstand with Plyo Jump 6xMQ rest 1’30’’ Run your best time 1x800 m run - rest 1’ 1x600 m run - rest 1’ 1x400 m run - rest 1’ 1x200 m run 6 yo 1x800 m run - rest 1’ 1x600 m run - rest 1’ 1x400 m run - rest 1’ 5 start 1 Clean+Thruster 6xMQ (@70% 1RM Push Press) rest 1’30’’ RingRing Row Ring Row Crawl to Inclinated 44 Double KB Snatch 4 3 Ring Twisting Pull & Push Ring Ring Twisting Pull & Push 2

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Schede di allenamento funzionale, Luca Dalseno

Schede di allenamento funzionale, Luca Dalseno

Schede di allenamento funzionale, Luca Dalseno

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Schede di allenamento funzionale, Luca Dalseno