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Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 2
PROGRAM INTRO
How The ANIMALISTIC FITNESS Program works: 8-week program consisting of 22 cardiovascular training workouts and 25 total body, functional strength and conditioning workouts each programmed using proven strategies and techniques necessary in developing the entire body 8-week program separated into four 2-week training stages or Functional Training Plans A, B, C, and D. Follow the 2-week schedule below (also included in each subsequent training plan). The schedule will tell you what the workout is for the day. For example, Day 1 of Week 1 calls for the Performance Evaluation, Day 2 of Week 1 calls for a cardio workout, which is explained in detail on the schedule, etc. for all four Functional Training Plans (8 weeks) of the program. The only workouts explained in detail on the schedule are the cardio workouts. The total body functional strength and conditioning workouts are explained in detail further into the program each week. These workouts were programmed to gradually increase in difficulty and volume from week to week. The schedule may call for two workouts to be performed in a given day. These workouts are separated by a + sign on the schedule. It is recommended that you perform the two workouts at separate times throughout the day (i.e. one in the A.M and the other in the P.M.) but ultimately it is up to you. Perform a warm-up routine before you begin the strength and conditioning workout for the day (the cardio workouts have a warm-up programmed into them).
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 3
WARM-UP ROUTINE
The purpose of a good warm-up is to raise your bodys core temperature and to prepare the muscles in your body and your mind for the workout ahead. You can accomplish this by running, jumping rope, performing Jumping Jacks, High Knees, biking, Squat Thrusts, Body Builders, or a combination of the previous etc. for a brief 5-10 minute time period. The goal of your warm-up is to break a light sweat. The cardio training workouts in this fitness plan already include a proper warm-up, however, be sure to perform a proper warm-up prior to your scheduled functional strength and conditioning workout for the day as well. It is not necessary or recommended to perform static stretches before a workout unless you are stretching tight and over active muscles. In this case, hold each stretch for 20-30 seconds.
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 4
Cardio Training
The preferred method of cardio training for all ANIMALISTIC FITNESS programs is running. Running not only burns more calories than most other forms of cardio training, but it is also a method of functional fitness that can be performed anywhere at anytime. Running also strengthens the bones of your lower extremities and develops cardiovascular power and endurance that transfers over to most areas of everyday life. There are a few negative aspects to running that should be considered. Running is not necessarily the preferred method of cardio training for beginners. Most beginners may not be able to begin their cardio training with running due to being overweight or injured. Running places a lot of stress on your bones, particularly your legs, hips, knees, and the bones of your feet because it is a high impact activity. The heavier you are, the more stress that will be placed on your lower body. Even if you choose not to run, DO NOT neglect the importance of performing cardiovascular training on a consistent basis. The heart is the most important muscle in your body and therefor should be trained accordingly.
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 6
Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Interval Workout: 1:00 @ a LEVEL 8 effort + 4:00 @ a LEVEL 5 effort Repeat for 20:00 (4 repeats)
WEEK ONE
Warm-up / Cool down: 5:00 @ an LEVEL 5 effort Workout: 20:00 for distance, calories, elevation, etc.* * Keep track to gauge your progress.
1) Hydrate and eat well (drink plenty of water and eat nutrient dense foods) 2) Use Foam roller for muscular rejuvenation + focus on tight and overactive muscle groups 3) Stretch muscles throughout body (hold each stretch for minimum 30 seconds). 4) Stretch tight muscle groups multiple times throughout the day 5) Get a good nights rest. Sleep 7-9 hours if possible.
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 7
PERFORMANCE EVALUATION
To give you an opportunity to see your progress and the development of your athletic fitness, take this fitness evaluation and record your scores, then do so again at a later date to compare your results.
EXERCISES
Perform as many reps as possible in 1:00 of: Tricep Push-ups
Rest 1:00
Pre-Training Score
Post-Training Score
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 8
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 9
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 10
Warm-up / Cool down: 5:00 @ an LEVEL 5 effort Interval Workout: 1:00 @ a LEVEL 8 effort + 4:00 @ a LEVEL 5 effort Repeat for 20:00 (4 repeats)
Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Workout: 20:00 @ a LEVEL 6-7 effort
1) Hydrate and eat well (drink plenty of water and eat nutrient dense foods) 2) Use Foam roller for muscular rejuvenation + focus on tight and overactive muscle groups 3) Stretch muscles throughout body (hold each stretch for minimum 30 seconds). 4) Stretch tight muscle groups multiple times throughout the day 5) Get a good nights rest. Sleep 7-9 hours if possible.
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 11
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 12
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 13