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Energy System Development Strategy



Below is the annual plan to help develop and sustain a well-rounded energy system.

SUSTAIN Protocol

  Sustain Sessions
April MAP 7
8 on 2 off x4 40min.
1-2x/week
  0,10,20,30  
May MAP 7
8 on 2 off x4 40min.
1-2x/week
  0,10,20,30 min. 8
June MAP 6
5 on 2 off x6, 42 min.
1-2x/week
   0,7,14,21,28,35  
July MAP 6
5 on 2 off x6, 42 min.
1-2x/week
   0,7,14,21,28,35 min. 8
August MAP 5
3 on 3 off x4, 24 min.
1-2x/week
   0,6,12,18 min. 4
September MAP 5
3 on 3 off x6, 36 min.
1-2x/week
  0,6,12,18,24,30  min. 4
October MAP 5
3 on 3 off x8, 48 min.
1x/week
   0,6,12,18,24,30,26,42 min. 4
November MAP 4
2 on 2 off x6, 24 min.
1-2x/week
   0,4,8,12,16,20 min. 4
December MAP 4
2 on 2 off x8, 32 min.
1-2x/week
   0,4,8,12,16,20,24,28 min. 4
January MAP 4
2 on 2 off x10, 40 min.
1x/week
   0,4,8,12,16,20,24,28, 32, 36 min. 4
February MAP 4
2 on 2 off x12, 48 min.
1x/week
   0,4,8,12,16,20,24,28, 32, 36, 40, 44 min. 4
March TBA  TBA

 

PAIN Protocol 

  Pain Sessions
April ANAEROBIC ALACTIC POWER
10s on / 1:50 off x4, 5 min. rest, x3
 1-2x/week
  0,2,4,6,11,13,15,17,22,24,26,28 *AD  
May ANAEROBIC ALACTIC POWER
10s on / 1:50 off x4, 5 min. rest, x3
 1-2x/week
  0,2,4,6,11,13,15,17,22,24,26,28 *AD  
June ANAEROBIC ALACTIC ENDURANCE
20s on / 1:40 off x4, 5 min. rest, x3
 1-2x/week
  0,2,4,6,11,13,15,17,22,24,26,28 *AD  
July ANAEROBIC ALACTIC ENDURANCE
20s on / 1:40 off x4, 5 min. rest, x3
 1-2x/week
  0,2,4,6,11,13,15,17,22,24,26,28 *AD  
August ANAEROBIC LACTIC POWER 1
30s on / 2:30 off x6, 6 min. rest, x2
 1-2x/week
  0,3.6.9.12.15.21.24.27.30.33.36  
September ANAEROBIC LACTIC POWER 2
1:00 on / 4:00 off x6
 1-2x/week
  0,5,10,15,20,25  
October ANAEROBIC LACTIC ENDURANCE 1
1:30 on / 4:30 off x4
 1-2x/week
  0,6,12,18  
November ANAEROBIC LACTIC ENDURANCE 2
2:00 on / 5:00 off x3
 1-2x/week
  0,7,14  
December ANAEROBIC LACTIC ENDURANCE 3
3:00 on / 6:00 off x3
 1-2x/week
  0,9,18  
January MIXED MODAL  TBA 
     
February MIXED MODAL  TBA
     
March MIXED MODAL  TBA 

 
Make sure that before each training session, that you perform:

A General Warm-up
The TREBEL Endurance Warm-up
Rowing or AirDyne Warm-up
Specific Mobility

And after every training session, make sure that you perform:

Proper Cooldown
Proper Mobility

If you have any questions feel free to reach out to me directly: jesse@trebelwellness.com.  Good luck! 

Group Class Programming for Monday June 25th, 2018:
Kettlebell Swings and Burpees

 

Related Articles:
Progression Based Approach
Developing The Hollow Body Position
The Trebel Endurance Warm-up