Functional Athlete

By Dan Heaney

Highlights:

  • Retired Gym Owner

  • Online Fitness Coach

  • Founder of “The Healthy Husband Project”

  • Crossfitter

  • Home Workouts

  • Holistic approach to mental and physical health!

  • Video presented by Dr. Matt Sweeney

 

If you’re an athlete looking to get stronger in your sport, screenshot this program and lets get started!

 

Day 1

Warm up:
10:00 Clock
:30 Bike
20 Walking Lunge
5 Burpee
*Perform as many rounds as possible with good form in 10:00, build in speed through warmup.

A1. 1 and 1/2 Back Squats: 4 sets of 6 (lots of time under tension here)
https://www.youtube.com/watch?v=4NQFjwJriUs

A2. Hip Thrust: 4 x 5

Grunt Work:
4 Sets:
10 Burpee Box Jump
:30 Bike Sprint
Rest 1:00

Accessory: Strict Toe To Bar: 3 x 12


Day 2

Dynamic Warm up:
3x Through the following:
25m Knee to chest
25m Heel to butt
25m Bear crawl
25m Side shuffle each way
25m Arm Circles

Plyo: Pendlay Row: 5 x 5

Strength:
A1. Barbell High pull: 4 sets of 8
A2. Arnold Press: 4 sets of 8

Grunt Work:
4 Sets:
50m KB Single Arm Overhead Carry (50m each side) (heavier than last week)
30 Band Pull Apart
Rest 1:00

Accessory: Side Plank Rotations: 3 x 15 each side


Day 3

Warm up:
3 Rounds:
250m Row
:30 Wall Sit
:30 Plank Up/Downs (back and forth from elbow plank to hand plank)
:30 Jump Rope

A1. Plyo: Box Drop to Broad Jump: 6 x 2

A2. Strength: Barbell Split Squat: 6 x 4 each side

Grunt Work:
3 Sets:
20 Back Extensions
20 Goblet Squats
Rest 1:00

Accessory: Plank Shoulder Taps: 3 x 1:00


Day 4

Warm up: 10:00 Clock
:30 Bike (moderate)
10 Walking Lunge with PVC Passthrough

A1. Plyo: Plyo Push Ups to Elevated Surface: 5 sets of 5 (add elevation)

A2. Strength: Single Arm DB Bench Press: 5 sets of 8 each arm

Grunt Work:
3 Sets:
20 Cable Chest Flys
20 Lat Pull Down

Accessory: Band Good Morning: 3 x 25


Bonus

Warm up: 10:00 cardio machine of choice
Then,
2 Sets:
15 Toe Tap and Reach
10 Cossack Squat
15 Tuck Jumps

Plyo: Hill or Treadmill Sprint: 10 sets of :15 with 1:15 rest

Strength: Front Squats: 10 sets of 2 at 50-65% (focus on speed out of the hole)

Grunt Work:
3 Sets:
30 Plyo Lunge
15 Wall Balls
Rest 1:00

Accessory: Bridge Hold: 3 x 1:15


Day 6

Active Rest-Recovery-Stretch-Cardio


Day 7

Active Rest-Recovery-Stretch-Cardio

 
Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out