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EVERYDAY365 @ANDREW PAP THE365WITHANDREWPAP.Com Everyday Athlete THIS 12-week HYBRID program INCLUDES: CONDITIONING STRENGTH, CAPACITY & SKILL FOCUSED TRAINING #EVERYDAY365 @ANDREW_PAP_ THE365WITHANDREWPAP.com Copyright © 2019 Andrew Pap, Everyday 365 1 Program Breakdown: RATING PERCEIVED HR & POWER EXERTION SCALE ZONES TRAINING EXAMPLES The programs designed for anyone wanting to take a hybrid approach within their fitness pursuits and All day pace, 30-90 min easy RPE 1 Active Recovery simultaneously develop skill, coordination, better rides movement mechanics, training capacity, engine and Long Slow Distance, Walking, RPE 2 Endurance strength output. Light flexibility work Before endeavouring to begin this program RPE 3 Easy participants are encouraged to have training experience, good movement mechanics and sound Hiking moderate terrain, RPE 4 Tempo Tempo riding 60-180 minutes understanding of proprioception (aware of self, balance and coordination). RPE 5 Moderate 10-30 Minute running or RPE 6 Threshold cycling intervals RPE 7 Hard Vo2 Max 3-8 minute work intervals Phase One Strength & Power Training, RPE 8 Very Hard Anaerobic Capacity Mountain Running. 30 sec to 3 [WEEK 1-4] minute max efforts. Hybrid Conditioning RPE 9 Extremely Difficult Sub <60 sec efforts, 5 RM lifts Max Lifts, Sprinting 20 seconds Phase RPE 10 Max Effort Neuromuscular Power Two or under. [WEEK 5-8] Strength, Capacity and Skill Focused COPYRIGHT REMINDER This product is fully protected by Australian and International Copyright Law. All rights reserved. This booklet or parts thereof may not be reproduced in any form, stored in any retrieval system, or transmitted in any form by any means— electronic, mechanical, photocopy, recording, or otherwise—without prior written permission of the publisher. Copyright © 2019 Andrew Pap, Everyday 365 3 Primary SessionS: Phase Session One - Metabolic Conditioning & Capacity Focused Session TWO - Lower Body Session THREE - Intervals/Skills Session FOUR - Upper Body Session FIVE - Metabolic Conditioning & Engine Development Session SIX - Aerobic Focused ‘steady state’ OneCycle A - WEEK 1/3/5 Cycle B - WEEK 2/4/6 Phase One is to introduce the individual to 365’s preferential approach to training by focusing on overall athletic development to create hybrid performance. Due to the six session each week the first phase will entail cycle ‘A’ and cycle ‘B’. Each cycle is designed to follow the same training intention from week to week but executed with further variation. This is to illicit greater engagement for the user, deliver further variation of stressors for continued progressive adaptations. You will be endeavouring to cover multiple training disciplines, modalities and incorporate higher tiered movements throughout. Regressions are certainly encouraged if you feel movements or stressors are out of your current scope. 4 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 5 Cycle Cycle WEEK 1/3/5A WEEK 2/4/6B Session One Session One Metabolic Conditioning & Capacity Focused Metabolic Conditioning & Capacity Focused Component 1 Component 1 21min AMRAP RPE 8+ 21min AMRAP RPE 8+ 20m sled push (lower body) 20m sled push (lower body) 20m sled rows (upper body) 20m sled rows (upper body) 20m sled press (upper body) 20m sled press (upper body) 20m sled drag (lower body) 20m sled drag (lower body) • Every 3mins, 20 or 30 kick sits • Every 3mins, 20 wall balls • 50 or 100% of body weight • 50 or 100% of body weight • Intention is to complete as many laps as possible. • Intention is to complete as many laps as possible. Component 2 Component 2 18min time cap, RPE 8+ 18min time cap, RPE 8+ 10/8/6/4/2 reps 6 reps, 6 rounds a) dual dumbbell thrusters a) dual dumbbell thrusters b) dual dumbbell renegade rows b) dual dumbbell renegade rows c) dual dumbbell front rack reverse lunges c) dual dumbbell front rack reverse lunges d) strict weighted knee raises with pull up d) strict weighted knee raises with pull up Component 3 Component 3 3 rounds, RPE 8+ 3 rounds, RPE 8+ 30/20/10 cals 15sec sprint/45sec rest a) Bike a) Bike b) Ski b) Ski c) Rower c) Rower 6 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 7 Cycle Cycle WEEK 1/3/5A WEEK 2/4/6B Session TWO Session TWO Lower Body Lower Body Component 1 Component 1 3 rounds, RPE 5-6 3 rounds, RPE 6 20 cal bike or rower 250m COC 20 hollow rocks 20 bed bugs 10 controlled shoulder taps (feet together) 10 s/tap mt climbers 10 rhino steps or frog squats 10 frog squats 10 front kicks 5.5 thread the needle Component 2 Component 2 3 rounds, RPE 5-6 4 rounds RPE 8-9 1a) 8 barbell Jefferson squats a) 8 barbell sumo deadlifts b) 8.8 s/a kettlebell swings b) 8 American swings c) 8 barbell glute bridges c) 8 barbell glute bridges d) 8 curtsy to cossack squats d) 8.8 Bulgarian split squat Component 3 Component 3 3 rounds, RPE 5-6 4 rounds, RPE 7-8 12/10/8/6 reps a) 8 dumbbell goblet squats 1a) dumbbell goblet squats b) 8 s/l burpee to s/l lateral jump over bar b) s/l burpee to jump to bar c) 8 s/l barbell RDL (pause just above the ground c) s/l barbell RDL • Ensure you know the movement and your own • Increasing weight with each set, as the rounds reduce limitations, individually incorporate equipment rep range. regressions if need be or if necessary body weight only. • Ensure you know the movement and your limitations, individually incorporate equipment regressions if need be or if necessary, body weight only. 8 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 9 Cycle Cycle WEEK 1/3/5A WEEK 2/4/6B Session THREE Session THREE Intervals and Skills Intervals and Skills Component 1 Component 1 5 - 10 rounds, RPE 7+ 5 rounds, RPE 7+ Ski or Bike Ski or Bike 30sec hard 30sec hard 90sec easy 90sec easy Component 2 Component 2 landmine complex, RPE 8+ Dead Ball Complex, RPE 8+ 4 or 8 reps each, 4 rounds per side 6 rounds i) split leg deadlift i) dead lifts ii) row ii) clean to chest iii) clean & press iii) shoulder squat on each side iv) press iv) overhead press to catch to over shoulder throw • Complete all four movements without resting, minimal to • i.e. step 1, step 1 & 2, step 1, 2, & 3 etc no rest between sides. • Complete all four movements without resting, rest between • Focus is to produce coordinated efforts with maximal force rounds • Select either lower or higher rep scheme pending on your • Focus is to produce coordinated efforts with maximal force confidence with movements as 4 is more strength/power focused and 8 is hypertrophy/conditioning Component 3 Component 3 RPE 6-7 RPE 6-7 18min time cap 3.3 clean to kettle bottom up press 6min time cap for each exercise. 5 Strict toes to bar 5.5 kettle bottoms up press 5 handstand attempts or 5m hand walk 1.1 Turkish get up 5.5 pistol squats • use the allocated time to cycle through the circuit as many times. However, speed is not your motive, building smooth • Use the allocated time for each exercise to work till a heavy and strong movements is. weight. However, technique takes precedence. • If you can’t pistol squat to full depth with control unassisted, then practice with either assistance or reduce the range and don’t progress until you can achieve 20 reps with that particular range of movement. I advise to add pistol squats into your warm ups 3-4 times per week. 10 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 11 Cycle Cycle WEEK 1/3/5A WEEK 2/4/6B Session FOUR Session FOUR Upper Body Upper Body Component 1 Component 1 4 rounds, RPE 8+ 4 rounds, RPE 8+ 8 bench press (explosive focus) 8 pull ups (3sec concentric) 12 dumbbell bench press piston press 4.4 kettlebell dead clean to push press 8 wide pull ups (3sec eccentric) 6.6 kettlebell cross clean & press Component 2 Component 2 4 rounds, RPE 8+ 4 rounds, RPE 8+ 6.6 dumbbell piston b/o rows 12 weighted push ups (3sec concentric) 12 dual dumbbell b/o row 6.6 kneeling windmill to reverse fly 12 weighted push ups (3sec eccentric) 6.6 side plank to reverse fly Component 3 Component 3 3 rounds, RPE 8+ battle rope routine 6.6 ring biased rows 5 rounds, 15sec on/30sec rest, RPE 10+ 6.6 ring archer push ups 12 ring super mans 1. Alternate vertical waves 2. Dual vertical slams • Ensure to manipulate height of suspended TRX/rings to suit 3. Horizontal snakes your ability to correctly perform each movement. • Substitute C3 with the following if you don’t have any • No rest in between exercises. suspension equipment. Component 4 3 rounds, RPE 8+ 10 inverted rows or wide dumbbell/barbell rows 10 offset push ups 10 roll outs/walk outs • Offset push ups is when you place one hand on the ‘side laying kettlebell/dumbbell’ and one hand on the floor. You then push up and laterally change sides, which changes hand placement. 12 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 13 Cycle Cycle WEEK 1/3/5A WEEK 2/4/6B Session FIVE Session FIVE Metabolic Conditioning & Engine Development Metabolic Conditioning & Engine Development Component 1 Component 1 4 rounds 4 rounds a) 3 max height box jumps (power development) a) 3 max height double kneeling to box jump b) 12 slow s/tap mt climbers (core development) b) 12 renegade row w/ mt climbers Component 2 Component 2 6 rounds, RPE 9+ 6 rounds, RPE 9+ Odd min - ski, 2 x bodyweight in metres into 15 air squats Odd min - ski 10/15cals into 8 gorilla push ups Even min - rest Even min - rest • Record time of each effort, slowest time is your final score.
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