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    BBG Pre Training

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    Jean Louie Villaluz
    This document outlines a 4-week pre-training program with exercises divided into circuits completed twice weekly. Week 1-2 and 3 focus on lower body exercises like squats, lunges and step ups while weeks 2 and 4 emphasize upper body pushing, pulling and core exercises such as push ups, mountain climbers and sit ups. All weeks incorporate stretches and low intensity steady state cardio. The goal is to gradually increase intensity, duration and difficulty of exercises over the 4 weeks to prepare for more advanced training.

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    © All Rights Reserved
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    BBG Pre Training

    Uploaded by

    Jean Louie Villaluz
    608 views5 pages
    This document outlines a 4-week pre-training program with exercises divided into circuits completed twice weekly. Week 1-2 and 3 focus on lower body exercises like squats, lunges and step ups while weeks 2 and 4 emphasize upper body pushing, pulling and core exercises such as push ups, mountain climbers and sit ups. All weeks incorporate stretches and low intensity steady state cardio. The goal is to gradually increase intensity, duration and difficulty of exercises over the 4 weeks to prepare for more advanced training.

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    BBG Pre-Training

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    This document outlines a 4-week pre-training program with exercises divided into circuits completed twice weekly. Week 1-2 and 3 focus on lower body exercises like squats, lunges and step ups while weeks 2 and 4 emphasize upper body pushing, pulling and core exercises such as push ups, mountain climbers and sit ups. All weeks incorporate stretches and low intensity steady state cardio. The goal is to gradually increase intensity, duration and difficulty of exercises over the 4 weeks to prepare for more advanced training.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    608 views5 pages

    BBG Pre Training

    Uploaded by

    Jean Louie Villaluz
    This document outlines a 4-week pre-training program with exercises divided into circuits completed twice weekly. Week 1-2 and 3 focus on lower body exercises like squats, lunges and step ups while weeks 2 and 4 emphasize upper body pushing, pulling and core exercises such as push ups, mountain climbers and sit ups. All weeks incorporate stretches and low intensity steady state cardio. The goal is to gradually increase intensity, duration and difficulty of exercises over the 4 weeks to prepare for more advanced training.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    The training program outlines a 4-week pre-training period followed by a 12-week main program that focuses on high-intensity interval training incorporating bodyweight exercises, circuits, and conditioning drills.

    The training program incorporates a variety of bodyweight exercises including squats, lunges, pushups, planks, burpees, mountain climbers, as well as exercises using equipment like medicine balls, boxes, and weights.

    Each week is broken into 4-5 workout days with circuits, conditioning, and stretching. Mondays and Fridays focus on lower body, Wednesdays on upper body, and the programs rotates the exercises and increases difficulty over the 12 weeks.

    Pre-Training (Week 1-2) Pre-Training (Week 3-4)

    Monday Monday
    Circuit 1 2x7 Circuit 2 2x7 Circuit 1 2x7 Circuit 2 2x7
    Squats 15 reps Walking 24 reps Med Ball 15 reps Jump Squats 15 reps
    (12 per side)
    Lunges Squat Press
    Stationary 24 reps Sumo 15 reps Knee Ups 24 reps Walking 24 reps
    (12 per side) (12 per side) (12 per side)
    Lunges Squats Lunges
    Skipping 50 reps Step Ups 24 reps Skipping 50 reps Burpees 10 reps
    (12 per side)
    Stationary 24 reps Weighted 24 reps
    Knee Ups 24 reps Mountain 50 reps Lunges (12 per side)
    Step Ups (12 per side)
    (12 per side) (25 per side)
    Climbers Cool Down – Lower Body Stretch Routine
    Cool Down – Lower Body Stretch Routine
    Tuesday
    Tuesday
    LISS (35-45 mins)
    LISS (35-45 mins)
    Wednesday
    Wednesday
    Circuit 1 2x7 Circuit 2 2x7
    Circuit 1 2x7 Circuit 2 2x7 Push Ups 15 reps Mountain 15 reps
    Push Ups 15 reps Lay Down 15 reps Climbers (4)
    (On Knees) Push Ups + Push Ups
    Straight Leg 15 reps Straight Leg 15 reps (1)
    Raises Sit Ups Straight Leg 15 reps Toe Taps 20 reps
    Toe Taps 15 reps Tricep Dips 15 reps Sit Ups
    Planks 30 secs Ab Bikes 30 reps Tricep Dips 15 reps Lay Down 15 reps
    (15 per side)
    Cool Down – Upper Body Stretch Routine Push Ups
    Straight Leg 15 reps Commandos
    20 reps
    (10 per side)
    Raises
    Thursday Cool Down – Upper Body Stretch Routine
    LISS (35-45 mins)
    Thursday
    Friday LISS (35-45 mins)
    Circuit 1 2x7 Circuit 2 2x7
    Squats 20 reps Toe Taps 20 reps
    Friday
    Burpees 10 reps Lay Down 15 reps
    Push Ups Circuit 1 2x7 Circuit 2 2x7
    Tricep Dips 20 reps Step Ups 24 reps Med Ball 15 reps Jump 20 reps
    (10 per side)
    (12 per side) Squat Press Lunges
    Straight Leg 15 reps Moutain 50 reps Burpees 10 reps Sumo 15 reps
    (25 per side)
    Sit Ups Climbers Squats
    Cool Down – Lower and Upper Body Stretch Routine Push Ups 15 reps Skipping 50 reps
    Toe Taps 15 reps Straight Leg 20 reps
    Saturday Sit Ups
    Cool Down – Lower and Upper Body Stretch Routine
    REHABILITATION

    Saturday
    LISS (35-45 mins) + REHABILITATION
    Week 1 and 3 Week 2 and 4

    Monday Monday
    Circuit 1 2x7 Circuit 2 2x7 Circuit 1 2x7 Circuit 2 2x7
    Jump Squats 15 reps X Jumps 16 reps Burpees 10 reps Skipping 100 reps
    (8 per side)
    Jump 20 reps Walking 24 reps
    Squats 15 reps Burpees 10 reps Lunges (10 per side)
    Lunges (12 per side)
    Walking 24 reps Weighted 24 reps Knee Ups 24 reps Reverse 30 reps
    (12 per side) (12 per side)
    Lunges Step Ups (12 per side)
    Lunge + (24 per side)
    Knee Ups 24 reps Med Ball 15 reps Knee Lift
    (12 per side)
    Squat Press Sumo Squats 15 reps Jumps 15 reps
    Cool Down – Lower Body Stretch Routine Squats
    Cool Down – Lower Body Stretch Routine
    Tuesday
    LISS (35-45 mins) Tuesday
    LISS (35-45 mins)
    Wednesday
    Circuit 1 2x7 Circuit 2 2x7 Wednesday
    Push Ups 15 reps Mountain 40 reps Circuit 1 2x7 Circuit 2 2x7
    (20 per side)
    Climbers Dumbbell 15 reps Bent Leg Sit 20 reps
    Med Ball 15 reps Ab Bikes 40 reps Squat Press Ups
    (20 per side)
    Squat Press Tricep Dips 15 reps Mountain 15 reps
    Lay Down 15 repsStraight Leg 30 reps Climbers (4)
    Push Ups Ups + Twist (15 per side) + Push Ups
    Tricep Dips 15 reps Straight Leg 15 reps (1)
    Sit Ups Commandos 24 reps Straight Leg 15 reps
    Cool Down – Upper Body Stretch Routine (12 per side)
    Raises
    Straight Leg 20 reps Lay Down 15 reps
    Thursday Jackknifes Push Ups
    LISS (35-45 mins) Cool Down – Upper Body Stretch Routine

    Friday Thursday
    Circuit 1 2x7 Circuit 2 2x7 LISS (35-45 mins)
    Med Ball 15 reps Burpees 10 reps
    Squat Press Friday
    Knee Ups 30 reps Straight Leg 15 reps Circuit 1 2x7 Circuit 2 2x7
    (15 per side)
    Sit Ups Burpees 10 reps Mountain 15 reps
    Ab Bikes 40 reps Weighted 30 reps Climbers (4)
    (20 per side) (15 per side)
    Step Ups + Push Ups
    Walking 24 reps Push Ups
    15 reps (1)
    (12 per side)
    Lunges Jump 30 reps Straight Leg 15 reps
    Cool Down – Lower and Upper Body Stretch Routine Lunges (15 per side)
    Jackknifes
    Lay Down 15 reps Skipping 100 reps
    Saturday Push Ups
    LISS (35-45 mins) + REHABILITATION Sumo Squats 15 reps Commandos 24 reps
    (12 per side)
    Cool Down – Lower and Upper Body Stretch Routine

    Saturday
    LISS (35-45 mins) + REHABILITATION
    Week 5 and 7 Week 6 and 8

    Monday Monday
    Circuit 1 2x7 Circuit 2 2x7 Circuit 1 2x7 Circuit 2 2x7
    Sumo Jump 15 reps Jump 30 reps Drop Push 15 reps Dumbbell 15 reps
    (15 per side)
    Squats Lunges Ups Squat and
    Weighted 15 reps Medicine 15 reps Press
    Sumo Squats Ball Crab Plank 1 min Straight Leg 15 reps
    (On Bench) Walk Raises + Hip
    Burpees 15 reps Weighted 24 reps Lift
    (12 per side)
    Walking Tricep Dips 20 reps Raised Leg 20 reps
    (10 per side)
    Lunges (feet raised) Sit Ups +
    Weighted 30 reps Skipping
    100 reps Twist
    (15 per side)
    Step Ups Bent Leg 25 reps Straight Leg
    20 reps
    Cool Down – Lower Body Stretch Routine Raises + Raises
    Hift Lift
    Tuesday Cool Down – Upper Body Stretch Routine
    LISS (35-45 mins)
    Tuesday
    Wednesday LISS (35-45 mins)
    Circuit 1 2x7 Circuit 2 2x7
    Mountain 8 reps Dumbbell 15 reps Wednesday
    Climbers Squat and Circuit 1 2x7 Circuit 2 2x7
    (10) + Push Press Snap Jumps 20 reps Burpees 15 reps
    Ups (2) Staight Leg 20 reps Mountain 50 reps
    (25 per side)
    Staight Leg 15 reps Decline 15 reps Jackknifes Climbers
    Raises + Hip Push Ups Skipping 100 reps Scissor 40 reps
    Lift Kicks (20 per side)

    Lay Down 15 reps Tricep Dips 15 reps Ab Bikes 40 reps X Jumps 20 reps
    Push Ups (feet raised) (20 per side) (10 per side)

    Weighted 15 reps Commandos 24 reps Cool Down – Upper Body Stretch Routine
    (12 per side)
    Bent Leg
    Jackknifes Thursday
    Cool Down – Upper Body Stretch Routine LISS (35-45 mins)

    Thursday Friday
    LISS (35-45 mins) Circuit 1 2x7 Circuit 2 2x7
    X Jumps 30 reps Sumo Jump 15 reps
    (15 per side)
    Friday Squats
    Circuit 1 2x7 Circuit 2 2x7 Weighted 30 reps Split Squats 15 reps
    (15 per side)
    Mountain 50 reps Burpees 15 reps Step Ups
    Climbers (25 per side) Jumps 40 repsWeighted 24 reps
    (20 per side) (12 per side)
    Weighted 15 reps Raised Leg 30 reps Lunges Walking
    Bent Leg Sit Ups + (15 per side) Lunges
    Jackknifes Twist Tuck Jumps 15 reps Broad Jump 15 reps
    Skipping 100 reps Ab Bikes 40 reps Burpees
    (20 per side) Cool Down – Lower Body Stretch Routine
    Straight Leg 15 reps Straight Leg 15 reps
    Jackknifes Raises Saturday
    Cool Down – Lower and Upper Body Stretch Routine
    LISS (35-45 mins) + REHABILITATION

    Saturday
    LISS (35-45 mins) + REHABILITATION
    Week 9 and 11 Week 10 and 12

    Monday Monday
    Circuit 1 2x7 Circuit 2 2x7 Circuit 1 2x7 Circuit 2 2x7
    Jump 50 reps X Hops 20 reps Weighted 30 reps Burpee + 15 reps
    (25 per side) (15 per side)
    Lunges Step Ups Push Ups +
    Split Squats 20 reps Knee Ups 30 reps Bench Jump
    (15 per side)
    Double 15 reps Med Ball 15 reps
    180 Degree 20 repsDouble 15 reps Bench Squat Press
    Jump Squats Bench Jumps
    Jumps Medicine 20 reps 180 Degree 24 reps
    Med Ball 15 reps Snap Jump 24 reps Ball Crab Jump Squats
    (12 per side)
    Squat Press Knee Up Walk
    Cool Down – Lower Body Stretch Routine Split Squats 20 reps X Jumps 30 reps
    (15 per side)

    Tuesday Cool Down – Lower Body Stretch Routine


    LISS (35-45 mins)
    Tuesday
    Wednesday LISS (35-45 mins)
    Circuit 1 2x7 Circuit 2 2x7
    Drop Push 20 reps Broad Jump 15 reps Wednesday
    Ups Burpees Circuit 1 2x7 Circuit 2 2x7
    Med Ball 15 reps Dumbbell 15 reps Dumbbell 15 reps Spider Push 24 reps
    (12 per side)
    Squat Press Squat Press Squat Press Ups
    Tricep Dips 20 reps Decline 15 reps Commandos 36 reps Tricep Dips 30 reps
    (18 per side)
    (feet raised) Push Ups (feet raised)
    Mountain 8 reps Bosu 15 reps Lay Down 20 reps Bosu 15 reps
    Climbers Burpees Push Up + Burpees
    (10) + Push Tuck Jump
    Ups (2) Decline 20 reps In and Out 20 reps
    Cool Down – Upper Body Stretch Routine Push Ups Push Ups
    Cool Down – Upper Body Stretch Routine
    Thursday
    LISS (35-45 mins) Thursday
    LISS (35-45 mins)
    Friday
    Circuit 1 2x7 Circuit 2 2x7 Friday
    Straight Leg 20 reps Bench Hops 30 reps Circuit 1 2x7 Circuit 2 2x7
    Raises + Hip Snap Jumps 30 reps Straight Leg 20 reps
    Lift Raises (On
    Straight Leg 20 reps Weighted 20 reps Bench)
    Jackknifes Bent Leg Spider Push 16 reps Straight Leg 20 reps
    (8 per side)
    Jackknifes Ups Jackknifes
    Mountain 50 reps Straight Leg 20 reps Scissor 40 reps Weighted 20 reps
    (25 per side) (20 per side)
    Climbers Raises (On Kicks Bent Leg
    Bench) Jackknifes
    Ab Bikes 50 reps Raised Leg 30 reps Bench Hops 30 reps Burpee + 15 reps
    (25 per side) (15 per side) (15 per side)
    Sit Ups + Push Up +
    Twist Bench Jump
    Cool Down – Lower and Upper Body Stretch Routine Cool Down – Lower and Upper Body Stretch Routine

    Saturday Saturday
    LISS (35-45 mins) + REHABILITATION LISS (35-45 mins) + REHABILITATION

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