UberFit
Finisher Protocols
Finisher Menu – Sphere Fitness
These finishers take 5-10 minutes to complete and are aimed at elevating EPOC in trainees. Choose one from the menu to insert into prescribed programmes.
NOTE ELEVATED LACTIC ACID PRODUCTION IS CONTRAINIDCATED – KEEP TO THE REST PERIODS!!
These are great at burning fat.
As they are so time efficient you can place them on the end of the workout for combine 2-3 of them to make up a conditioning session outside of the strength sessions.
BEGINNER
Treadmill – Brisk Walk 30 seconds – Easy Walk 60s for 10 minutes
INTERMEDIATE
Skipping Rope Rope: 30 seconds hard, 30 seconds off for 10 minutes
Mountain Climber- 5 x 30 (per leg) x 60 sec. rest OR Bear Crawl- 5 x 30
1)sec. x 60 sec rest
1 Arm Dumbbell or Kettlebell Swing- 4 x 20 x 60
Jump Rope- 60 seconds hard, 30 seconds rest for 10 minutes
Sled, Hill or Prowler Sprint- 10 x 40 yards x 60 sec. rest
Jump Rope- 30 seconds hard, 15 seconds rest for 10 minutes
Burpee- 5 x 10-20 x 60-90 sec. rest (try to do more reps each week)
ADVANCED
1 Arm Dumbbell or Kettlebell Swing- 4 x 25 OR Battling Ropes- 5 x 30
sec. x 60 sec. rest
Hill, Sled or Prowler Sprints- 10 x 40-50 yards x 60 sec. rest
Farmers Walk- 5-6 x 30 sec. x 60-90 sec. rest
Battling Ropes 4 x 30 sec with 60-90 sec rest
Sledgehammer Swing- 4 x 30 sec. x 60-90 sec. rest
Kettlebell Swing- 4 x 25 x 60-90 sec. rest
100-200 or 300 Rep Challenge – Burpees x 20, KB Clean and Press x 10, KB Clean and Press x 10, KB Goblet Squat x 20, KB Press Ups x 20, KB Swings x 20 – 1 loop = 100 2 = 200 3 = 300 Rest Intervals 1:1 – no rest between exercises
Tyre Flips – 4 x As many as possible in 30s rest for 60 seconds.
How to Create Tabatas that Work
Instructions
Creation of Your Own Workout
Choose 1 exercise from each of the following sections
- Lower Body
- Upper Body
- Trunk
You will perform each exercise for 20 seconds before resting for 10 seconds.
Perform 8 sets in total for a total of 4 minutes.
The sequence will look like this:
Lower Body Exercise for 20 seconds
Rest for 10 seconds
Upper Body Exercise for 20 seconds
Rest for 10 seconds
Trunk Exercise for 20 seconds
Rest for 10 seconds
Lower Body Exercise for 20 seconds
Rest for 10 seconds
Upper Body Exercise for 20 seconds
Rest for 10 seconds
Trunk Exercise for 20 seconds
Rest for 10 seconds
Lower Body Exercise for 20 seconds
Rest for 10 seconds
Upper Body Exercise for 20 seconds
Rest for 10 seconds
Rest for 3-4 minutes
What next?
You can choose to do another block of 4 minutes if your energy levels are up for it! You can string together 3 or even 4 for more advanced workouts. Make sure you rest for 3-4 minutes between each circuit though.
Mix it up – choose different exercises! Have some fun with it!
The Exercises
Split Squat
Stand one leg in front of the other. Keep front foot planted. Drive the front knee forward as far as possible. Let the rear knee bend. Keep upright as much as possible. Repeat with the same leg.
Lunge
Feet together. Lift the knee up to level with the hip and lunge forward. Spring back and repeat before swapping legs.
Squat with the Heels Raised
Find a raised platform. This is good if you find yourself creeping forwards when squatting down. Put your heels on the raised ledge. Push the hips back and lower yourself down as deep as possible. Maintain a slight curve in the lower back. Keep the chest high.
Squat
Same as above but this time keep your heels flat. Lower yourself down as deep as possible.
King Deadlift
Bend the non-working leg so that the shin is parallel to the floor. Lower yourself to the ground whilst maintaining your balance on one leg. As you get more used to this see how close you can get your shin to the ground.
Single Leg Bridge
Lie in the ground face up. Keep the other leg straight, off the floor and parallel with the working leg. Push through the sole of the foot and lift your hips up as far as possible. Keep the tension on the muscle of the backside as you lower back down but not all the way down. Repeat.
Upper Body
Press Up
Assume the start position for a press up with the weight on your toes and your hands in line with your shoulders. Keep the trunk braced. Lower keeping your body in a straight line, so that your nose touches the floor. Raise and repeat.
Press Up off Step
If you struggle with a full press up, use an incline such as a step, chair , table or wall.
Cobra
Lie face down. Lift your shoulders off the floor, pinch the shoulder blades, keep the chin tucked in and the palms facing away from you. Lower and repeat.
Trunk
Plank
Rest on your forearms and toes. Lift your trunk off the floor. Keep a straight line in the body. Hold this position for the time.
Side Plank
Lie on your side. Stack your legs and then place the top leg out in front of you. Rest on your forearm and lift your hips off the floor. Keep the head, shoulders and hips in a straight line.
Side Plank with Leg Raise
Lie on your side. Stack the legs. Lift both legs off the floor and hold.
ACL Conditioning Methodology
This program had its origins in the early 1980’s. Originally it included the single squat and the reps were in the ten to twelve range. After experimentation this sequence and sets and rep range was settled on in the early 1990’s. The Leg Circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics. This is a program to establish a strength and power endurance base. It is also a very useful tool to use in lower extremity injury rehabilitation to rebuild a work capacity base in preparation for return to play. The basic prerequisite for progressing to heavier lifting and high level plyometrics is the ability to perform five full leg circuits without stopping. When an athlete has progressed to this point they are ready! The key to the effectiveness of the circuit is the speed of the repetitions. The goal is one rep per second. This fast eccentric work results in extreme soreness. It is best to do some striding and hurdle walkover drills after the Leg Circuit. This is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises it should be as close as possible to that rate. The squat should break parallel. The lunge length should be as long as the athlete is tall. The step up is an alternating step up on a low box – 14 inches. On the jump squat the arm are held at the waist to accentuate the work of the legs.
Circuit
Bodyweight Squat 20 Reps
Lunge 10 Reps Each Leg
Step-up 10 Reps Each Leg
Jump Squat 10 Reps
Leg Circuit Progression – Twice a week Mon/Thu or Tue/Sat – BEGINNER e.g. female
The eventual goal is to go through the circuits continuously without a rest. For an athlete who does not have a good training base this is the progression that you should be used:
Week # 1
3 circuits with 30 seconds rest between exercises
and 1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 2
5 circuits with 30 seconds rest between exercises
and 1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 3
3 circuits with no rest between exercises and
1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 4
5 circuits with no rest between exercises and 1
min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 5
Session One - 5 circuits with 30 seconds rest
between exercises and 1 min rest between circuits
Session Two - . 5 circuits with no rest between
exercises and 1 min rest between circuits
Bodyweight Squat 15 Reps
Lunge 8 Reps Each Leg
Step-up 8 Reps Each Leg
Jump Squat 8 Reps
Week # 6
Session One - 5 circuits with 30 seconds rest
between exercises and 1 min rest between circuits
Session Two - . 5 circuits with no rest between
exercises and 1 min rest between circuits
Bodyweight Squat 20 Reps
Lunge 10 Reps Each Leg
Step-up 10 Reps Each Leg
Jump Squat 10 Reps
Post ACL
This is a six-week progression for an athlete who has a good
base of training. The total volume in reps for each workout is
in parenthesis.
Week 1 - 3 circuits with 45 Sec between exercises
3 Min between circuits (210)
Week 2 - 4 circuits with 45 Sec between exercises
2 Min between circuits (280)
Week 3 - 5 circuits with 30 Sec between exercises
90 Sec between circuits (350)
Week 4 - 5 circuits with 30 Sec between exercises
60 Sec between circuits (350)
Week 5 - 5 circuits with 30 Sec between exercises
No rest between circuits (350)
Week 6 - 5 circuits with no rest between exercises
or between circuits (350)
Depending on the athletes training age the Leg Circuit can be cycled in twice during a training years.
John Lark 2010 All Rights Reserved