Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
40 sec Plank Dumbbell Pull Through
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...