Military Prep Programming Fortitude South Coast
Military-Prep-Programming-Fortitude-South-Coast

Functional Bodybuilding

 

About the programme

Functional Bodybuilding is a training system that prioritises quality of movement over intensity. Where movement quality is more important than the amount of load (weight) or intensity (work) applied. Tempo (time under load) and full range of movement are key. Coupled with the correct number of repetitions, sets and the required amount of rest all have a significant purpose in this programme. Both bodybuilding and Functional Fitness principles are applied throughout this programme, allowing you to feel good and look good.

Who is this for?

For those who want to enhance their overall performance and who want to combine their passion for bodybuilding and conditioning work into 1 programme. Who want to focus on moving well and feeling good without feeling to beat up every week.

Sample Programming
Day 1
Warm Up:

  • 3 – 5 minute row/ bike/ run
  • 3 Rounds:
    • 10 prisoner lunges
    • 10 air squats
    • 10 spiderman lunges
    • 5 hand walk outs
    • 1 x upper band mobility complex

Weightlifting:

  • 10 minute window for a sub maximal 5 rep Back Squat
  • 3 x 8 TEMPO BB Reverse Lunges (4EL)

Workout:

  • Every 3 minutes (10 sets):
    • 10 Cal Assault Bike
    • 10 KB Goblet Squats (32/ 24kg)
Sample Programming
Day 2
Warm Up:

  • 3 – 5 minute row/ bike/ run
  • 3 Rounds:
    • 1 x upper band complex
    • 10 shoulder taps
    • 10 press ups
    • 20 banded horizontal rows
    • 10 pull ups

Workout:

  • 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
    • Bench Press
    • Underarm Chin Ups (strict)

Superset 1 (3 sets):

  • 12 Skull Crushers
  • 30 Close Arm Press Ups

Superset 2 (3 sets):

  • 12 DB Hammer Curls
  • 30 DB Hammer Curls Hold (mid range)