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

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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.

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. Component 3 Component 3 6 rounds, RPE 10 6 rounds, RPE 9+ Odd minute - 10/15 bike max sprint Even minute - rest Odd minute - 10/20cal bike into 10/20 kick sits Even minute - rest • Stick with only one calorie option • Your slowest time is your final score Component 4 6 rounds, RPE 9+ Component 4 Odd min - 5 pull ups, 10 push ups, 15 squats 6 rounds, RPE 9+ Even min - rest Odd min - 5 TTB into 10 burpee box overs Even min - rest • Weighted optional - Weighted vest optional Component 5 6 rounds, RPE 9+ Component 5 Odd min - 100/150m row into 10/15 ball slams 6 rounds, RPE 10 Even min - rest Odd min - 150m/200m row Even min - rest

14 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 15 Cycle Cycle WEEK 1/3/5A WEEK 2/4/6B Session SIX Session SIX Aerobic Development Aerobic Development Component 1 Component 1 3/6/9mins, RPE 5-6 10 rounds, 1:1, RPE 8-9 a) row 500m run b) ski • Your goal is to remain consistent through all 10 rounds. c) bike If you’re finding that your times are getting slower, either • 3mins, 6mins & 9mins of each. you’ve gone too hard to begin with or you need to build your • Total 54mins + transitions. fitness further. I suggest reducing the distance to 300-400m to • Feel free to reduce timings pending on your training history maintain intensity. and time available • Optional to add 1.1 TGU’s between each set Component 2 • Optional to add 50 swings after each round 5 rounds, RPE 7-8 200m easy 100m hard

18 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 19 Primary SessionS: The primary sessions are your core focus Phase each week within this program. Session One - Sub Maximal Strength Intervals Capacity Focused Session TWO - Conditioning & Skill Session THREE - Strength Circuits Session FOUR - Conditioning & Skill Session FIVE - Sub Maximal Strength Intervals Engine Development Session SIX - Aerobic Focused & Skill Development

[WEEK 5-8] TwoINTENSITY UNDULATION

Phase two is designed to push your phase one progression to the limits and demand more from your preconditioned body. Demanding more output, more sets and more stress on your body than ever before.

Developing strength safely through a steady overloading linear progression with maximal loads. Training most of our volume at sub maximal loads to ensure that the body remains strong and away from symptomatic stressors of overtraining.

Phase Two will equally practice on sharpening skill focused movements to ensure we’re strong and prepared for any situation.

20 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 21 Session One Session TWO Sub Maximal Strength Intervals Conditioning & Skill Capacity Focused Component 1 Component 1 5 x E7MOM 10 x EMOM, 3 reps / 6RM , RPE 8+ 1km row RPE 7-8 (aerobic conditioning) front squat Component 2 Component 2 20min time cap 10 x EMOM, 3 reps / 6RM, RPE 8+ 3 rounds, 8.8 reps for each exercise Weighted pull ups 1. S/l deadlift to row 2. Squat clean to overhead press Component 3 3. Snatches to windmill 20 x EMOM, 3.3 reps /6RM, RPE 8 • As the weeks progress so should your bodies ability Odd min) s/a overhead strict press to perform the movement and become more efficient Even min) s/a snatch • Reduce the rep by 1 each week and if you’re confident within the movement increase the weight • Use the first 2-3 EMOM rounds of each exercise to too. RPE should remain very challenging. warm up towards your working sets.

WEEK 7 - 4 reps/6RM, 10 x EMOM rounds WEEK 8 - 4 reps/4RM, 5 x E2MOM WEEK 9 - 6 reps/12RM, 10 x EMOM (deload week) WEEK 10 - 3 reps/6RM, 10 x EMOM WEEK 11 - 4 reps/4RM, 5 x E2MOM WEEK 12 - 2 reps/2RM, 4 x E3MOM

22 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 23 Session FOUR Conditioning & Skill Component 1 Session THREE 10 x E2MOM, RPE 9+ Strength Circuits 100m ski sprint Component 1 Component 2 4-5 rounds, RPE 9 4 rounds a) 5.5 dbell Bulgarian squat a) 4.4 s/l box jumps to step down b) 10 dbell piston bench press b) 4.4 bottoms up kbell press c) 10 dbell piston seated Arnold press *ensure you use appropriate weights for each lift so Component 3 that each lift is being challenged equally. 4 rounds Component 2 a) 4.4 pistol squat to Romanian deadlift 30min AMRAP, RPE 7 b) loaded dish hold with 20 flutter kicks into 5 hip raise a) 20m sled push Component 4 b) 20m sled drag c) 40m suitcase carry 4 rounds d) 20m sled press a) 8 Nordic curls e) 20m sled row b) 4.4 biased supine row or pull up f) 5 of 10RM heavy swings WEEK 7 - 1:1 partnered or 1:1 work/rest RPE 9 WEEK 8 - lightened load, explosive focus RPE 9 • Substitute sled press with power push WEEK 9 - 1:1 half distance, increase load, RPE 9 WEEK 10 - 5 consecutive sets of each exercise, with rest in between RPE 6-7 WEEK 11 - (same as wk 8) WEEK 12 - load same as body weight, RPE 9

24 Copyright © 2019 Andrew Pap, Everyday 365 Copyright © 2019 Andrew Pap, Everyday 365 25 Session SIX Aerobic Focused & Skill Development Cycle A - week 7,9,11 Component 1 5 rounds, RPE 7-8 500m Session FIVE • 1:1 work/rest Sub Maximal Strength Intervals • Choice of cardio (w distance if using bike) Component 1 Component 2 10 x EMOM, 3 reps / 6RM , RPE 8+ 5 rounds, RPE 9+ Barbell glute bridges Odd min - 10/15cal ski into 5 burpee pull ups Component 2 Even min - rest 10 x EMOM, 3 reps / 6RM, RPE 8+ Component 3 Barbell b/o row 5 rounds, RPE 9+ Odd min - 12/20cal air bike into 10 push ups Component 3 Even min - rest 20 x EMOM, 3 reps /6RM, RPE 8+ Component 4 Odd min - deadlifts Even min - reverse lunges each side 5 rounds, RPE 9+ • Use the first 2-3 EMOM rounds of each exercise to Odd min - 10/15 cal on both ski & air bike warm up towards your working sets. Even min - rest WEEK 7 - 4 reps/6RM, 10 x EMOM rounds Cycle B - week 8,10,12 WEEK 8 - 4 reps/4RM, 5 x E2MOM WEEK 9 - 6 reps/12RM, 10 x EMOM (deload week) Component 1 WEEK 10 - 3 reps/6RM, 10 x EMOM 5km Row WEEK 11 - 4 reps/4RM, 5 x E2MOM • Every 500m complete: WEEK 12 - 2 reps/2RM, 4 x E3MOM - 20 wall balls - 15 swings - 10 dual overhead push press - 5 strict toes to bar or 10 slow leg raises