Austin Personal Training Redefined

Central Athlete Program Design

Date - Each day of the design will be identified: Example:  12/6

Weight training: Movement @tempo; reps x sets; rest time Example: BS @20X1; 3-5 x 5; rest 2-3 min

Weight training sets – Every 75, 90, 120 sec: Example: SJ from blocks – every 75 sec for 12 sets – build 10# every set from 155# Example: Hang SS from mid thigh – every 90 sec for 8-10 sets – Not Tng @ 70-75%

Percentage effort: 10 min amrap @80%: 30 WL 5 burpees 30 DU

Metabolic conditioning: 5 RFT @85%: 10 thrusters - 135# 10 burpees 10 CTB CU

Cyclical aerobic work: Modality @Metric – Pace Example: Row 500m @1:52 - 500m Rest 2:30 x 5 Or AD 30 sec @85% AD 30 sec @50% x 25-30

Every minute on the minute: Example: Emom 10 min – 5 SC -135# + 30 DU Example: Emom 14 min: odd – 40 DU even – 6 burpee

Sets @RPE or %: 5 sets @consistent effort or 80-85%: 10 KBS - 2pd 10 PS - 75# 10 BJSD - 24” 10 WL

Continuous set: WL; 20 total steps x 3; rest 2 min WL; 10 steps/leg x 3; rest 60 sec b/t legs SA OH lunge; 10 steps/leg; x 4; rest 2 min - alt arms per set

Notes: Notes will be implemented in the comments section when needed. Example:  BS @20X1; 2-3 x 5; rest 2-3 min - Work on speed out of the bottom, fast, acceleration

Rest: Rest will be denoted after each set or at the end of the conditioning piece. Example: 5 sets @85%: 10 alt DB snatch - 50# 10 burpees rest walk actively 3 min b/t sets

Understanding the format and writing of the Central Athlete design:




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