Training Schedule Well Vary According To The MFS Leader
Elite - Week Breakdown (~8 Week Schedule):
Monday - am Chest & Back / pm Core & Cardio
Tuesday - am Squats & Dead-Lefts / pm Caves & Functional
Wednesday - am 500+ Meter Swim
Thursday - am Shoulders, Biceps & Triceps / pm Core & Cardio
Friday - am Legs, Gluts & Hamstrings / pm Caves & Functional
Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)
Advance - Week Breakdown (~8 Week Schedule):
Monday - Chest/Shoulders/Core
Tuesday - Back/Hamstring/Functional
Wednesday - 500+ Meter Swim
Thursday - Biceps/Triceps/Core
Friday - Legs/Gluts/Functional
Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)
Advance - Week Breakdown (~8 Week Schedule):
Monday - Chest/Biceps/Core
Tuesday - Back/Dead-Left/Functional
Wednesday - 500+ Meter Swim
Thursday - Shoulders/Triceps/Core
Friday - Legs/Hamstring/Gluts/
Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)
Intermediate - Week Breakdown (~8 Week Schedule):
Monday - Chest/Back/Core
Tuesday - Legs/Hamstring/Gluts/
Wednesday - 500+ Meter Swim
Thursday - Rest
Friday - Shoulders/Functional
Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)
Beginner - Week Breakdown (~8 Week Schedule):
Monday - Lower Body
Tuesday - Cardio/Sport Training
Wednesday - 500+ Meter Swim
Thursday - Upper Body
Friday - Rest
Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)
Workout Breakdown:
10 minutes warm up: core, speed, Agility, balance, functional, & stretching
40 minutes Strength: 30 to 40 minutes big body parts & 10 to 20 minutes small body parts.
10 minutes Condition: 2 - 3 rounds of functional exercises (Jump rope & jumping jacks) or MMA/sport conditioning
5 minute cool down stretch
Home Work Weight Loss: 20 to 50 minutes cardio after workout
Sport Conditioning: 1 hour before workout (Same session rate: Request availability from your coach)
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Fadi Im so glad you put this up Im sure its going to be a big help for me thanks so much,,,
ReplyDeleteI was just this week thinking about making a change to my routine,,I was going to just do some serrious core training and nothing else for the next six to eight weeks and then back to a regular routine,I really want a great foundation, so to speak to build on .
If you could give me your input I would appreciate it,thanks !