The CrossLIFTR Volume 2 program design is very similar to Version one however there are a few new additions, the program includes This Plan is designed for a conventional gym, I have provided lots of alternatives and just like version one with minimal use of resistance machines and a lot more emphasis on free weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension (TUT/TEMPO) during bodybuilding training and more conditioning workouts that would really test and help improve your overall fitness level, this time around there is more emphasis on active recovery in the plan with De load weeks and to avoid “burning out”.
The Aim of the 10week Program is to follow on from the first version and ramp up the training, your body should be primed by now for whatever is to come but the goal remains the same which is to help you Get Stronger, build lean muscle mass, improve mobility and improve your aerobic and endurance capacity. The Training Timetable requires Minimum 5 days of training and 2 day’s rest, feel free to scale down to 4 days if needed or add an extra day, However the One day a week rest is a MUST.
Please Note the program is a PDF and Excel File
IDEAL EQUIPMENT NEEDED: Rower or Bike or a Treadmill, DB, Barbell, although most movements and exercises are free weights a cable machine would be ideal but can be substituted.
TEST WEEK Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance and Lactate Test WEEK 1 AND 6
STRENGTH TRAINING You will be doing strength training throughout the 10 weeks, Aim is to focus on building strength with low volume training, focusing on a lot of compound movements and accessory work.
HYPERTROPHY (MUSCLE BUILDING) Throughout the 10 week program with High volume training, with emphasis on progressive overload by using Tempo/TUT training, super sets, triple sets and Drop sets.
METABOLIC CONDITIONING you will be doing various conditioning workouts to not only improve your endurance and aerobic capacity but to make you more explosive and learn how to push yourself mentally and physically during a workout.
FULL BODY TRAINING This is new to the plan and you will be doing a few Full body bodybuilding workouts throughout the 10 weeks.
A new edition to the plan includes active recovery, the purpose of active recovery is to add a moderate intensity aerobic exercise after a few days of heavy lifting. These workouts are great to help the body recover and reduce lactic acid build up, helps improve blood flow to joints and muscles and alleviate fatigue.
In my opinion One of the key essentials for weight training especially more so as a CrossLIFTR as we are putting our bodies through not only heavy weight training but a lot of conditioning work so our joints and muscles need to be mobile to avoid injuries. Great mobility also helps improve on our major lifts (squats, deadlifts... etc.)
YOUTUBE VIDEO DEMO ON ALL EXERCISES
EMAIL SUPPORT AND WEEKLY CHECK INS
ADAPTATIONS AND ALTERNATIVES I will personally Change or adapt workouts for you if there are things you cant do on the plan, so if your gym doesn’t have certain equipments or you cant do certain exercises i will change it for you.
10 bodyweight squat
20 Med Ball Slams
20 Banded Good Mornings
10 - 15 Cossack Squats
3 REP MAX DEADLIFT (15-20mins to build to your 3 rep max)
3 rep max
then try and beat 3 rep max (can also do a 1rpm if you prefer)
4 sets DB split squats x 12 Reps
4 sets DB Split Stance Deadlifts x 12 Reps
4 sets hyper extension x 12 Reps
(60 secs rest between each set)
10mins – AMRAP (as many rounds as possible within the time frame)
5 pull ups
10 push ups
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