7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
Welcome to AES-17 Training Program, a comprehensive six-week cycle designed to advance your physical capabilities through structured workouts. We emphasizes the integration of strength, endurance, and mobility in a scheduled format to optimize...
In this final episode, we focus on how to sustain long-term progress as a hybrid athlete and the role of heart rate-based training in building a solid aerobic foundation. 1. Heart Rate-Based Training Zone 2 Training: Train at 60-70% of your maximum...
Challenges of Hybrid Training: Balancing strength and endurance training can be tricky as excessive endurance work may impact strength gains and vice versa. The key is proper pacing, smart scheduling, and recovery. Pacing Your Training: Aerobic...