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Workout of the week #1

Posted by Josh Atwell on


This weeks 'workout of the week' is based around athletic performance. This is a workout I used to help train a client for the police physical examination (which they passed). It's based around functional movements and includes strength training, plyometrics and sport specific actions i.e doing the beep test. This is not a beginner workout and should be run for a 4-6 week period of time with a deload prior to event, test etc. For best results stick to the advised RPE (Rate of perceived exertion) this is used to stay in the right zone and not overload causing injuries. Try to keep rest in between exercises to a minimum to maintain a high level of output throughout the workout. 

  • RPE = Rate of perceived exertion
  • AMRAP = As many reps as possible 
  • ALAP = As Long As Possible

 

Monday – Lower Body

 

Exercise

Week

Sets

Reps/Time

% RPE =

Rate of perceived exertion

A

Box Jump

1
2
3
4

3
4
1
1

5
5
5
5

 90%

B

Depth Jump

1
2
3
4

1
2
3
4

5

5
5
3

90%

C

Deadlift

1
2
3
4

4
5
6
3

6
5
3
4-5

80%
82.5%
87.5%
90%

D1

Back Squat

1
2
3
4

3
4
5
3

8
8
8
8

65%
67.5%
70%
72.5%

D2

Box Jump

1
2
3
4

3
4
5
3

AMRAP * * 30 sec.
AMRAP 45 sec.
AMRAP 45 sec.
AMRAP 60 sec.

 95%

E

One Handed Farmer's Walk (1 set = using left and right hands)

1
2
3
4

3
4
4
4

60 sec.
60 sec.
60 sec.
60 sec.

Rest 60 sec.
rest 60 sec.
rest 45 sec.
rest 30 sec.

Tuesday – Upper Body

 

Exercise

Week

Sets

Reps/Time

% RPE/Rest

A

Medicine Ball Backward Throw Against Wall

1
2
3
4

3
4
3
4

5
5
8
8

 90%

B

Medicine Ball Push Press Throw

1
2
3
4

3
4
3
4

5
5
8
8

 85%

C1

Push Press

1
2
3
4

4
5
6
3

6
5
3
4-5

80%
82.5%
87.5%
90%

C2

Pull-Ups
(use assisted if you need help)

1
2
3
4

4
5
6
3

AMRAP *
AMRAP
AMRAP
AMRAP

30 sec.
30 sec.
30 sec.
30 sec.

D

Medicine Ball Complex


1
2
3
4


3
4
4
2


AMRAP 30 sec.
AMRAP 30 sec.
AMRAP 45 sec.
AMRAP 60 sec.

 75%

1. Backwards Throw Against Wall
2. Chest Throw Against Wall
3. Push Press Throw Against Wall
4. Slam

E

Overhead Carry
(Barbell, Dumbbell, or Kettlebell)

1
2
3
4

3
4
4
4

60 sec.
60 sec.
60 sec.
60 sec.

60 sec.
60 sec.
45 sec.
30 sec.

F

Rowing Ergometer

1
2
3
4

2
2
2
1

500 m.
750/500 m.
750 m.
1500 m.

60 sec.
60 sec.
60 sec.
 

Wednesday – High-Intensity Work Capacity

 

Exercise

Week

Sets/Rate

Distance/Time

A

Moderate Intensity Cardio
(jogging if outside, treadmill if inside)

1
2
3
4

120 bpm *
130 bpm
130 bpm
140 bpm

10 min.
10 min.
12 min.
12 min.

B

Short Sprints

1
2
3
4

4
4
4
6

30 m.
30 m.
60 m.
60 m.

B

Bike Short Sprints

1
2
3
4

5
5
5
8

10 sec.
10 sec.
20 sec.
20 sec.

Rest 30 seconds

between

C

Moderate Distance Sprints

1
2
3
4

5
5
5
8

200 m.
300 m.
400 m.
400 m.

Rest as needed 

C

Bike Moderate Distance Sprints

1
2
3
4

5
5
5
8

60 sec.
90 sec.
120 sec.
120 sec.

Rest as needed

 

 

 

 

 

 

Thursday – Upper Body

 

Exercise

Week

Sets

Reps/Time

% RPE/Rest

A

Medicine Ball Chest Throw Against Wall

1
2
3
4

3
4
3
4

5
5
8
8

 90%

B1

Bench Press

1
2
3
4

4
5
6
3

6
5
3
4-5

80%
82.5%
87.5%
90%

B2

Barbell Row

1
2
3
4

4
5
3 cluster

6
5
3
4-5

80%
82.5%
87.5%
90%

C

Upper Body Complex


1
2
3
4


2
3
3
4


30 sec.
AMRAP
30 sec.
AMRAP


30 sec.
30 sec.
30 sec.
30 sec.

1. Battle Rope: Alternating arms 
2. Inverted Row 
3. Battle Rope: Two arms
4. Push-Up

D

Planks

1
2
3
4

3
4
4
4

60 sec.
60 sec.
60 sec.
60 sec.

60 sec.
60 sec.
45 sec.
30 sec.

E

Rowing Ergometer

1
2
3
4

2
2
2
1

500 m.
750/500 m.
750 m.
1500 m.

60 sec.
60 sec.
60 sec.
 

Friday – Lower Body

 

Exercise

Week

Sets

Reps/Time

% RPE/Rest

A

Knee Tuck Jumps Over Hurdle

1
2
3
4

3
4
1
1

5
5
5
5

 

B

Over Head Press

1
2
3
4

4
5
6
8

5
3
2
1

75%
80%
85%
90%

C

Deadlift

1
2
3
4

4
5
6
3 cluster

6
5
3
4-5

80%
82.5%
87.5%
90%

D

Explosive Complex


1
2
3
4


2
3
4
4


AMRAP 30 sec.
AMRAP 30 sec.
AMRAP 30 sec.


 
50%
 

1. Box Jump
2. Medicine ball slams
3. Burpees

E1

Farmer's Walk

1
2
3
4

3
4
4
4

60 sec.
60 sec.
60 sec.
60 sec.

60 sec.
60 sec.
45 sec.
30 sec.

E2

Split squat

1
2
3
4

3
4
4
4

5

5

5

5

60 sec.
60 sec.
45 sec.
30 sec.

Saturday – Strength Circuit

Perform A1 through A4 as a circuit. Rest 30 seconds between exercises and 2 minutes at the end of each circuit.

 

Exercise

Week

Circuits

Reps

% RPE

A1

Deadlift

1
2
3
4

5
6
6
5

5
3
5
3

75%
85%
77.5%
87.5%

A2

Dip
(use assisted if needed

1
2
3
4

5
6
6
5

8
5
8
5

 

A3

Pike pushups

1
2
3
4

5
6
6
5

5
3
5
3

A4

Pull-Up
(use assisted if needed to hit reps)

1
2
3
4

5
6
6
5

8
5
8
5

 

Sunday

 

Exercise

Week

Sets/Rate

Distance/Time

A

Moderate Intensity Cardio
(jogging if outside, treadmill or elliptical if inside)

1
2
3
4

120 bpm
130 bpm
130 bpm
140 bpm

10 min.
10 min.
15 min.
15 min.

B

Specific training – Beep test, Pushups, Plank, Situps, Agility test, Grip test, Swim

 

 

Record all results

Everyday – First thing in the morning

 

Exercise

Week

Sets/Rate

Distance/Time

A

Pushups

 

1x AMRAP

B

 

C

 

D

 

E

 

F

Situps

 

Planks

 

Run to hotel and back

 

Grip training

 

Foam roll

1x AMRAP

 

1x ALAP

 

 

 

During ad breaks

 

 

 

 

 

 

 

 

10 minutes


 


    Word document version is here 

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