Programa de Força Funcional - Amostra de 2 Semanas

Detalhes do programa:

• Um  programa autônomo de 12 semanas  com  3 dias por semana  de sessões de treinamento.
• Um  PDF para download  para que você possa conectar seu plano à sua agenda com antecedência e fazê-lo funcionar para você.
• Uma opção para  usar o programa como um programa complementar:  Basta realizar a parte de força e acessório e usar suas aulas de grupo atuais como parte de condicionamento metabólico.
• Trabalho semanal de acessórios  (como trabalho de pegada, trabalho na linha média e outros movimentos) com o objetivo de mantê-lo forte  e  seguro.
• Trabalho Core bônus:  3 vezes por semana, você fará um treino de core para ajudar a manter-se forte.

Acesse o Programa Completo

Semana 1 Dia 1

Semana 1 Dia 2

Semana 1 Dia 3

Semana 2 Dia 1

Semana 2 Dia 2

Semana 2 Dia 3

Semana 1 Dia 1

Full Body TC 34' - 50'

• Ativação TC 4' -8'
• 2-4x
• 10 Air Squat
• 10 Prisioner Good Morning
• 10 Knee Push Up
• 10 Row Row Abs
• 10 Bird Dog"
• Squat AMAP 6' -10'
• 6-8x 2DB\KTB Squat; 
• 6-8x 2DB\KTB Reverse Lunge 
• Rest 30"
• Bend AMAP 6' -10'
• 6-8x Single Leg DB\KTB RDL; 
• 6-8x  1DB\KTB Good Morning 
• Rest 30"
• Push AMAP 6' -10'
• 8-10 x 2KB\DB Half Kneeling Bottoms up press/arm
• 8-10 x 2KB\DB Medicine Ball Chest Press
• Rest 30"
• Pull AMAP 6' -10'
• 8-10x 2KB\DB High Pull
• 8-10x 2KB\DB Bent Over Row
• Rest 30"
• Core AMAP 6'
• 2x
• 5x10 Shuttle Run
• 15" Hollow Hold
• Rest 15"
• 2x
• 10x Side Plank  Rotation /side
• 20x Flutter Kicks
• Rest 30"

Semana 1 Dia 2

Full Body TC 34' - 50'

• Ativação TC 4' -8'
• 2-4x
• 10 Cossak Squat
• 10 Alternated Lunge /side
• 10 Knee Push Up
• 10 Hollow Rocks
• 10 Superman"
• Squat AMAP 6' - 10'
• 6-8x 1DB\KTB Globet Squat; 
• 6-8x 2DB\KTB Alternated Lunge 
• Rest 30"
• Bend AMAP 6' - 10'
• 6-8x 2 DB\KTB Stiff; 
• 6-8x  1 DB\KTB Good Morning 
• Rest 15"
• Push AMAP 6' - 10'
• 8-10 x 2KB\DB Push Press
• 8-10 x 2KB\DB Floor Chest Press
• Rest 15"
• Pull   AMAP 6' - 10'
• 8-10x 2KB\DB Hig Pull
• 8-10x 2KB\DB Bent Over Row
• Rest 30"
• Core AMAP 6' - 10'
• 15 Ab Mat Situp
• 15 Superman
• Rest 30"

Semana 1 Dia 3

Full Body TC 32' - 50'

• Ativação "TC 4' 
• 2x
• 10 Air Squat
• 10 Prisioner Good Morning
• 10 Knee Push Up
• 10 Row Row Abs
• 10 Bird Dog"
• Squat "AMAP 8'
• 6-8x 2DB\KTB Cossak Squat; 
• 6-8x 2DB\KTB Front and Reverse Lunge 
• Rest 30"
• Bend "AMAP 8'
• 6-8x Single Leg DB\KTB RDL; 
• 6-8x  DB\KTB Good Morning 
• Rest 30"
• Push "AMAP 6'
• 8-10 x KB\DB Z press
• 8-10 x Push Up
• Rest 30"
• Pull "AMAP 6'
• 8-10x KB\DB Hig Pull
• 8-10x 2KB\DB Bent Over Row
• Rest 30""
• Core "AMAP 4'
• 20"" Hollow Hold
• Rest 10"
• 20"" Arch Hold
• Rest 30"

Semana 2 Dia 1

Full Body TC 34'

• Ativação "TC 4' - 8'
• 2-4x
• 10 Air Squat
• 10 Prisioner Good Morning
• 10 Knee Push Up
• 10 Row Row Abs
• 10 Bird Dog"
• Squat AMAP 8' - 10'
• 10x Plate Over Head Squat; 
• 10x 2DB\KTB\BB Box Step Up
• Rest 15-30"
• Bend AMAP 8' - 10'
• 15x Russian KTBS\DB
• 10x Box Reverse Hyper
• Rest 15-30"
• Push AMAP 6' - 10'
• 8-10x 2KB\DB\BB Push Press
• 8-10x 2KTB\DB Half Knee Arnold Press
• Rest 15-30"
• Pull "AMAP 6' - 10'
• 8-10x 1KTB Clean /side
• 8-10x DB\KTB Single-Arm Snatch /side
• Rest 15-30"""
• Core AMAP 4' - 8'
• Weighted Side Plank, AMAP /side ; rest 30 sec
• *choose a load that you can complete a
• minimum of 30 sec per set
• *5 seconds from failure"

Semana 2 Dia 2

Full Body TC 32'

• Ativação TC 4'  - 8 '
• 2-4x
• 10 Cossak Squat
• 10 Alternated Lunge /side
• 10 Knee Push Up
• 10 Hollow Rocks
• 10 Superman"
• Squat AMAP 8' - 10'
• 5x Plate Cossak  Squat/ Side
• 5x Plate Front and Reverse lunge /side
• Rest 15-30"
• Bend AMAP 8' - 10'
• 8-10x Single Arm BB\DB\KTB RDL
• 15x Glute Bridges
• Rest 15-30"
• Push AMAP 6' - 10'
• 8-10x Dumbbell\BB Crush Press
• 8-10x Single-arm half kneeling Arnold press/side
• Rest 15-30"
• Pull AMAP 6' - 10'
• 8-10x  DB\KTB Renegade Row
• 10x bent over DB fly
• Rest 15-30"
• Core AMAP 4' - 8' - 10'
• 20 m Farmer Walk (Pesado)
• AMAP HS Hold/ Pike Hold/ Plank Hold
• Rest 15-30"

Semana 2 Dia 3

Full Body TC 32'

• Ativação TC 4' - 8'
• 2-4x
• 10 Air Squat
• 10 Prisioner Good Morning
• 10 Knee Push Up
• 10 Row Row Abs
• 10 Bird Dog"
• Squat AMAP 8' - 10'
• 10x Plate Over Head Squat; 
• 10x 2DB\KTB Box Step Up
• Rest 15-30"
• Bend AMAP 8' - 10'
• 8x 1DB\KTB Hang power clean/ side
• 15x Russian KTBS
• Rest 15-30"""
• Push AMAP 6' - 10'
• 8-10x MB alt. DB chest press 6-8/arm
• 8-10x DB Z press
• Rest 15-30"
• Pull AMAP 6' - 10'
• 8-10x Kettlebell Swing High Pulls
• 8-10x 1KTB Clean /side
• Rest 15-30"
• Core AMAP 4' - 8
• 15 Toes To KTB
• 15 Back Ext
• Rest 15-30"

Acesse o Programa Completo