Sports Foundations Phase 2
Pick an add-on program based upon either A) a personal focal point for growth, or B) your biggest relative weakness.
As I mentioned, the Pull-Up & HSPU programs can be adapted to doing Chest-to-Bar or Strict and/or Deficit variants.
If you have any questions, shoot me an email at ben@zoarfitness.com.
For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, October 4
AM (optional)
Aerobic Accumulation
-30-45 Minutes @ Zone 2
*allow 5-10 minutes for your heart rate to climb to Zone 2
PM
Move Through…
-5:00 AirBike @ Easy Pace, Nasal Breathing
–Squat Sequence 2.0
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A. Back Squat: Build to Pause Single @ RPE 8.5-9
B1. Penguin Hops (3 x 15)
B2. Double Down Drill (3 x 15s)
B3. No Jump Burpee (3 x 8)
C. EMOM 6
1) 6 Bar-Facing Burpee
2) 15-25 Double Unders
D. E8M x 3 Sets:
-75 Double Unders (Cap @ 3min Mark into Interval)
-30 Bar-Facing Burpees (Cap @ 6min Mark into Interval)
E. Russian Kettlebell Swing (6 x 10) Rest as Needed
*use a moderately heavy load
*if it’s too light, add a band
-Sub: Double Dumbbell RDL @10×0
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3 Rounds
-30s Elevated Achilles Stretch (per side)
-30 Supine Hamstring Stretch (per side)
Tuesday, October 5
4:00 Row; nasal – easy
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A. E90s x 8 Sets: Pause Front Squat + Split Jerk
*start @ 70% of weaker lift, and build to a heavy complex
B. Add-On Program (Day 1, Week 1)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
C. 5k Row Time Trial (Test)
*use time trial mode on the C2 → select workout → standard list → 5000m *be confident in your pace & gritty as it gets tough
*note Heart Rate Data (average, max, etc.)
*record any notes in your log of things you would change for next time so you can read it before your retest
*we will build paces off this time trial, so make sure not to skip this
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1k Row @ 5k TT Pace -25-30s
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3 Rounds
-8 Banded Good Morning @3030
-1:00 Couch Stretch per side
Wednesday, October 6
A. ZOAR Snatch Warm-Up
*for part 1 – x5: 40s Row, 20s Walk
B. Snatch Balance (3 x 3)
-Start @ 50% of Snatch & Build each set
*end at RPE 8-8.5
C. Snatch (4 x 1.1.1) Rest 12s, Rest 2:00
-Start @ 78% and build to a tough cluster set
*the goal is no misses
D. 4 Rounds for Time (Rest 1:30 between)
-8 Power Clean*
-300m Run
-8 Power Clean*
*165/110lbs (or) 60% of PC 1RM, whichever is lighter
Coach’s Notes: The goal here is to run hard each set. For most athletes, this will mean singles on the bar with a quick reset. I would only go TnG if your power clean max is above 275/175lb. The run should be very close (or slightly faster) than your PR Mile Time Trial pace.
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2 Rounds
-1:30 Kneeling Hip Flexor Stretch / side
-1:00 Foam Roll Back
-1:00 Seated Biceps Stretch
Thursday, October 7
(Recovery Day)
These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after the Add-On Program of the PM session.
AM
Aerobic Accessory
30:00 Clock
-20 Alternating Step-Ups 20/16″
-20s Wall-Facing Handstand Hold
-20s Goblet Squat Hold 35/26lbs
-20 Cal Ski (sub the rower) @ Z1
-20s Elevated Cat Pose
-20s Ring Row Hold @ Chest
PM
5:00 Cyclical; Choice
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Add-On Program (Day 2, Week 1)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
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Desk Athlete Mobility Checklist
Friday, October 8
A. ZOAR Clean & Jerk Warm-Up
-AirBike (or) Row for Part 1, nasal
B. Power Clean + Push Jerk (4 x 8-10) TnG @ 60% 1RM
*rest to good recovery b/w sets
*use the following technique for your barbell cycling
C. [15:00 Clock] Squat Clean & Split Jerk
-Build to 93% or RPE 9, whichever comes first, all singles with full rest
D. Back Squat (4 x 3) @83-86%, Rest 2:30
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[25:00 Clock] For Total AirBike Distance-AirBike @ 10:00 Test Wattage, Until RPE 9
-2:00 Row @ Recovery Pace
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–T-Spine Opener (2:00)
–Frog Stretch (3:00)
Saturday, October 9
The Name Game
5:00 AirBike @ Warm-Up Pace
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3 Rounds for Quality
-12 PVC Dislocate
-20s Elevated Achilles Stretch 25lb
-12 Scap Pull-Ups
-20s Elevated Cat Pose
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A1. RMU Turnover Drill (3 x 3)
A2. Strict Pull-Up (3 x 1-3)
A3. Overhead Squat (3 x 5) @22×1 – empty bar
B. OHS: Build to Workout Weight
C. Complete @ Workout Pace
-OHS: A small set
-RMU: A few reps
-OHS: A small set
-BMU: A few reps
(Rest 4-6:00)
“Mmhmm”
2 Rounds for Time (10:00 Cap)
-30 Overhead Squat 135/95lb
-15 Bar Muscle-Up
-30 Overhead Squat 135/95lb
-15 Ring Muscle-Up
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5:00 AirBike @ Recovery Pace
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Sunday, October 10
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.