Author Archives: fstadmin

Weekly Training Schedule (WTS) Week 6.

Posted on by
Reply

Week number 6 of WTS (Weekly Training Schedule) enjoy this one guys.  If you don’t fancy the recommended WTS then feel free to choose a workout from previous weeks.

A few people have said they want to do more however, some of you feel that what they are doing is just right so as requested i’ve added optional extra’s for those who want more indicated by *.

Strength

1. 3 – 3 – 3 – 3: Mid thigh clean, Squats, Lunges, Pulls ups

* 30 on 20 off 3 rounds of: KB swings, Push ups, Squat jumps

2. Ba complex x 3: (Mid thigh clean x 1 to push press x 3)

3 – 3 – 3: Front squats, Hamstring raises

* 10 x 10 Inverted rows, Knee’s to elbow

3. 3 – 3 – 3 – 3 – 3: Deadlift, Bench

* Ring dips 2 x 10, Ring pull ups 2 x 10, 5 x 5 rope climbs

Met-Con

1. AMRAP for 20 mins of 6 reps of each exercise: Kb pulls x 6, Deadlifts, 0.5 body mass or 1.0 body mass x 6, Wall walks x 6, role outs x 6.

2. AMRAP for 20mins of each exercise: 400m run, pistols x 20, push ups x 20, lunges x 20, burpee’s x 20, 400m run.

3. 7 mins burpee challenge

2 mins rest

10 x power bag cleans on the minute for 10 mins

Week 5 Training schedule

Posted on by
Reply

Don’t forget you can pick an choose which workout you do, or pick one from the previous weeks.

Strength.

1. 5 – 5 – 3 – 3 – 1 – 1: Deadlift, Weighted pull up, bench

2. 5 – 5 – 5: Back squat, Lunges: 10 – 10 -10: Inverted rows, touch your chest push ups: 5 – 5 – 5 – 5 – 5: Box jumps.

3. 5 – 5 – 5 – 5 – 5: Push press, Weighted pull ups, Bench.

Met-Con

1. 15 mins get as high as you can of 1 push up, 1 squat jump, 2 push ups 2 squat jumps etc etc. Compare to week 1.

2. 400m run, 50 reps of Inverted row/ pull ups, high pulls, push ups, walking lunges, 400m run for time.

3. 30s on 15 off: Kettle bells full swing, half swing, Squats, Push ups, Left hand half swing, right hand half swing, push press. x 3 with 3 min recovery, try and count your reps and try and hit what you did n the previous round.

Training schedule week 4

Posted on by
Reply

Hi everyone it’s good to be back after the Christmas break, we’ve put together a training schedule to get you back in the swing of things.

Have fun

Strength

1. 3 – 3 – 3 of Squats, Deadlift and Bench

2. 5 – 5 – 5 – 5 – 5 of Pull ups (weighted), Push press, Front squat

3. 3 – 3 – 3 of Overhead squat, Clean, Hamstring raises

Met-Con

1. 50 reps of each exercise.

Burpees,

Rotational power bag lunges

Full kettlebell swings

Knee’s to elbow

Power clean (bag or bar)

Pull ups (inverted rows)

for time.

2. 20 reps of each exercise with 10 burpees in between

Knee’s to elbow

Full kettlebell swing

Bear crawl 10m weighted

for time.

3.

2 x 2Km run with 4 mins between, try and get the same time as the first run.

Have fun everyone, we’ll be back with a brand new schedule for the week.

 

 

Week 3 training schedule

Posted on by
Reply

Sorry it’s a day late.  Here is this weeks training schedule, pick one and do it or choose a session from previous weeks.

Strength

1: 5-5-5-5-5 of Overhead squats, Weighted pull ups, Deadlifts

2: 5-5-5-5-5 of Hang clean an jerks, Squats

3: 5-5-5-5-5 of Bench, Pull ups, Push press

Met con

1: 20 on 10 off twice round to complete one set of Jump squats, Push ups, Bear complex, Kettlebell swings (full or half). 4 sets 4 mins rest between each set.

2: 30 on 30 of half kettlebell swings, full kettle bell swings, Squat jumps, Kettlebell clean and press, Push ups, Knee’s to elbow, Kettlebell thrusters, Lunges.  3 rounds with 3 – 4 mins rest between.

3: AMRAP (20 mins) 20 reps of each exercise of high pulls, Push ups, Lunges, Knee’s to elbow

Week 2 schedule

Posted on by
Reply

Week 2 of Fstacademy training schedule, don’t forget you can mis these up in any order you feel like, blend them together for double workout days or bring in from previous weeks if you’re not keen.

Strength

1. 5-5-5-5-5 of mid thigh cleans, front squats, weighted pull ups

2. 5-5-5-5-5 of Push press, Weighted pull ups, Bench

3. 5-5-3-3-1-1 of Deadlfts, Pull ups

Met con

1. 20 on 20 off (8rounds) take 4 mins rest once completed and repeat 4 times

Rope swings, Full Kettle bells swings, Burpee’s, Lunges

2. AMRAP (20 Mins) of 20 repsof each exercise High pulls, Push ups, Burpeess, Knee’s to elbow.

3. 21 – 15 – 10 -15 – 21 for time

Bear complex, Pull ups, Knee’s to elbow.

Good luck and have fun.

Strength standards

Posted on by
Reply

A question often asked is how strong should i be? what should i be lifting?

If your strength training it always helps to have a goal to get to, a target to hit and a way to monitor progression.  We have put together a table of strength targets, you should be aiming for wether you are male, female, athlete or gym enthusiast.

Target – Is what you should aim for first.  These targets are ideal for recreational gym goers, and what we expect all our clients should be lifting at some point in the future.

Advanced – If your an athlete, wether that be track and field, football, rugby, triathlon and even marathon runners should be aiming for.  The more force you can push into the ground, the more potential power you have, which is exactly what you need to run faster.

Exercise 1 rep max Target Advanced
Back squat 1.0 – 1.5 mass 1.5 – 2.0  mass +
Deadlift 1.0 – 1.5 mass 1.5 – 2.0  mass +
Bench press 0.5 – 1.0 mass 1.0 – 1.5 mass +
Weighted pull up 0.5 – 1.0 mass 1.0 – 1.5 mass +
Clean (Power/full) 1.0 – 1.5 mass 1.5 – 2.0 mass +
Snatch (Power/full) 0.5 – 1.0 mass 1.0 – 1.5 mass +
Push press/split jerk 0.5 – 1.0 mass 1.0 – 1.5 mass+

Warning

Do not attempt to lift the recommendations if you are un-sure on technique or have not lifted heavy before.  

The above standards have been taken from various strength journals and books used by strength professional such as: Essential to strength and conditioning, super training and Mike boyles strength and conditioning.

Week 1 training schedule

Posted on by
Reply

Strength workouts

1. 5 – 5 – 5 – 5 – 5 of Hang cleans and Back squats.

2. 5 – 5 – 5 – 5 – 5 of Deadlift, Bench, Pull ups (weighted).

3. 5 – 5 – 5 – 5 – 5 of Push press, pull ups (weighted).

Met con

1. Get as high as you can in 15 mins of

1 push up 1 squat jump, 2 push ups 2 squat jumps etc etc.

2. As many rounds as possible (AMRAP) in 20 mins of.

20 reps of

Burpees

Push ups

Split squats

Bear complex

Lunges = 1 round AMRAP

3. Complete as quick as possible

800m run

50 push ups

50 burpees

50 sit ups

800m run

FST training system

Posted on by
Reply

Welcome to week one of Fstacademy’s fitness system, which is in desperate need of a better name!!  If you want to get fit, loose weight, gain muscle and have fun doing it then there is no better way.

Our training system is a blend of weights, Met-con and calisthenics designed round a weekly training system that changes each week.  You’ll never train in the same way each week, keeping it interesting, fun and challenging.  Each workout is scalable so any fitness level can join in, then you can compare yourself to our lifting standards, workout standards and challenge your friends.

 There will be some standards posted and benchmark workouts which will be repeated to monitor progression, which can be done at anytime you feel like setting down a bench mark.

 How it works.

 Each week 6 workouts will be posted, 3 strength/power based and 3 Met-con based.  The order and how many and distribution is entirely up to you.  For example if you want to out on muscle mass without improving your aerobic capacity then just do the strength training, you could double up or choose previous workouts.  Likewise if you just want to focus on aerobic capacity then just do the Met-con sessions again either double up or choose from previous sessions.  A recommended blend is to do both for a daily undulating way to general all rounds fitness, athletic physique and to burn fat like furnace.

 Weights

 You might struggle to do the workouts if you haven’t got access to an Olympic bar, plates and squat rack.  In terms of weights that’s all you’ll really need, so if you’re a member of a gym that doesn’t have these then leave it and go and find one that does because, well a gym without the basics as mentioned is basically a huge waste of time.

 Met-con

 Be ready for anything.  You’ll be able to use a whole variety of things to jump over and on too, throw, swing and lift in an endless combination to get yourself fit. 

 Warning

Some of these workouts are hard, I mean really hard!!!!  Your heart rate will increase rapidly, you’ll be asked to move quickly, lift heavy and try your best.  (things you should be doing anyway)  If you are un sure about any movements then please ask a trained professional to coach you safely.  Start slow and build up, fitness is a life long journey.  GET ON THE ROAD.

How to do the perfect push up

Posted on by
Reply

The push up or press up is the most basic of exercises, but here at Fstacademy we very rarely see anyone actually come in and do it perfect first time.  After a little coaching on what to do you’ll be soon pushing away to quicker and better push ups.

Most people do push ups in some sort of bootcamps and or circuit training, but usually the instructor is to busy shouting at you to do more, or have too many people to look after little old you.  So inevitably your technique will suffer for the sake of volume volume volume.

Watch our tutorial on how to do the perfect push up and practice these in your warm ups, that way when it comes doing them in your bootcamps or circuit classes you’ll be able to do them better than the rest, avoid injury and go towards that physique your after.