Bootcamp Automator

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Bootcamp Automator July 2011

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

The Bootcamp Automator Monthly Training Overview
-

Each bootcamp workout officially begins with the prescribed 5-minute PreWorkout Routine consisting of mobility and activation exercises to best prepare
the body for the upcoming Metabolic Workout.

-

A Metabolic Workout features a total body workout in alternating set or circuit
format that combines the muscle building benefits of resistance training with the
cardiovascular benefits of cardio training. The result is a killer bootcamp-style
workout that will supercharge metabolism for up to 48 hours post-workout, build
lean muscle, blast belly fat, and get your campers into the best shape of their life
with only three 30-minute express workouts per week. These workouts address
all 5 key movement patterns and work the whole body in all 3 planes of
movement (sagittal, frontal, and transverse) over the course of a training week:
hip-dominant, pushing, knee-dominant, pull and/or scapulothoracic, and pillar
(integrated shoulders, hips, and core).

-

Alternate between Metabolic Workout A, B, and C with ideally 48-hours between
each workout. Perform 3 Metabolic Workouts per week for best results. We’ve
found the best annual training calendar to operate on a 3 weeks on, 1 week off
format. The week off consists of active recovery days to provide campers with
mental and physical regeneration to get ready for the next month’s routines.
Below is a sample outline of a monthly bootcamp training schedule:
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Metabolic
Workout A

Cardio
Intervals

Metabolic
Workout B

Cardio
Intervals

Metabolic
Workout C

Cardio
Intervals

Active
Recovery

Metabolic

Cardio
Intervals

Metabolic
Workout B

Cardio
Intervals

Metabolic
Workout C

Cardio
Intervals

Active
Recovery

Week 3 Workout A

Metabolic

Cardio
Intervals

Metabolic
Workout B

Cardio
Intervals

Metabolic
Workout C

Cardio
Intervals

Active
Recovery

Active
Recovery

Active
Recovery

Active
Recovery

Active
Recovery

Active
Recovery

Active
Recovery

Active
Recovery

Week 1

Week 2 Workout A

Week 4

-

OPTIONAL: For best results campers should perform cardio intervals on the
days between their metabolic workouts to accelerate whole body fat burning and
rapidly improve conditioning. The best resource for these cardio interval workouts
is the Soundtrack of the Month Club powered by Workout Muse. Be sure to
sign-up as a Workout Muse affiliate to be able to promote this club to your
campers and generate monthly passive income with 60% recurring commissions.

-

Active recovery means campers perform some form of low to moderate intensity
activity for 30-60 minutes. Any recreational activity will do including but not
limited to recreational sports, brisk walking, and corrective exercise protocols like
self-massage, flexibility training, and mobility and activation work. In general, the

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

goal is to get at least 30 minutes of daily active recovery to establish a healthy
baseline activity level.
-

Each routine (both pre-workout and metabolic workout) provides completely
customized exercise progressions to best match the wide variety of fitness levels
within your camps. Please reference the chart below to best understand the
Level I, II, III concept:

Level I- Beginner

Level II- Intermediate

Level III- Advanced

If you are 30+ lbs ABOVE
your ideal body weight OR If
you are 10-20 lbs ABOVE
your ideal body weight AND
you have NOT worked out
consistently in the last 3
months (if ever)

If you are 10-20 lbs ABOVE If you are within +/- 5 lbs of
your ideal body weight AND your ideal body weight AND
you have been working out you have been working out
consistently for the last 3
consistently for the last 3
months or more OR If you are months or more
within +/- 5 lbs of your ideal
body weight AND you have
NOT worked out consistently
in the last 3 months (if ever)

-

Monthly Instructional Workout mp4 Videos: We have provided detailed
instructional videos for each workout that show you the Level I, II, and III exercise
variations along with expert coaching cues that we use within our own camps to
run safe and effective large group workouts. These videos are mp4 files and can
be played on your computer or on a video ipod or smartphone (iPhone,
Blackberry, Droid, etc.).

-

Monthly Interval Workout Music mp3 Soundtracks: In addition, we have
provided you with the interval workout mp3 soundtracks that will tell your
campers exactly what to do so you can focus on client motivation and
supervision instead of the low skill task of looking at your clock. These mp3
soundtracks can be played on your computer, burned to a CD, or imported onto
your mp3 player or iPod.

-

Progression: It’s really as simple as moving up and down levels to make the
workouts harder or easier as needed. Your goal is to gradually work your
campers up to Level III. So if campers start at Level I, they should first be able to
master the Level I workouts before moving onto the Level II workouts and so
forth. Mastery implies that your campers can safely and effectively perform each
exercise in a pain-free full range of motion within a given workout without the
need to rest or pause at any point during the work periods.

-

It is highly recommended that your campers perform 5-15 minutes of corrective
stretching and self-massage both pre and post-workout. Focus on the most sore
and/or tight areas of the body to bolster injury prevention and speed recovery.
The best resource for this corrective work is Mission Unbreakable powered by
Workout Muse.

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

-

Each and every month you will receive a new set of workouts with new interval
protocols and new exercises. This will provide the variety needed to keep your
camps exciting, fun, and fresh in addition to ensuring that your campers will
never encounter any frustrating training plateaus!

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Pre-Workout Routine
Pre-Workout Routine- 5-Minute Warm-up: Alternate between 50 seconds
of work and 10 seconds of rest for each exercise in the following 5-minute
warm-up circuit.
Order

Exercise Variation

Level I

Level II

Level III
Squat to Stand +
ExtensionRotation

1

Squat

Squat to Stand

Squat to Stand +
Extension

2

Sagittal Lunge

Split Squat

Reverse Lunge

Forward Lunge

3

Frontal/Transverse Lunge

Lateral Squat

Lateral Lunge

Rotational Lunge

4

Stiff-Legged Deadlift
(SLDL)

2-Leg SLDL

Push-up

Calf-Hamstring
Push-up Hold

5

1-Leg
1-Leg SLDL with
Asymmetrical
Reach
SLDL
1-Leg CalfCalf-Hamstring
Hamstring PushPush-up+
up+

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Bootcamp Automator June 2011 Program Design
Density Training
Workout A- Boxing Intervals: 3 Minutes On, 1 Minute Off
Station#

Equipment-Based

Bodyweight

1

Punching Bags: Jabs and Straights Variation

Jabs and Straights Variation

2

Battle Ropes Slams/Mountain Climbers Variation

Rear Elbow Strikes Variation

3

TRX Bicep Clutch/TRX Tricep Kickback Variation

Knee Smashes Variation

4

Sandbag High Pulls/Skater Jumps Variation

Side Kicks Variation

5

1-Arm Swings Variation L/R

Roundhouse Kick Variation

Workout B- Escalating Density Circuit
Station#

Equipment-Based

Bodyweight

1

Sandbag Shouldering Variation

Rotational 1-Leg Deadlift Variation L Leg

2

Med Ball 1-Arm Chest Pass Variation

Rotational 1-Leg Deadlift Variation R Leg

3

TRX Grappler’s Twist OR TRX Rip Trainer Squat to Rows
Variation

Staggered Squats Variation L Leg

4

Kettlebell Skier Swings Variation

Staggered Squats Variation R Leg

5

Band-Resisted Knee-In + T-Push-ups Variation

Knee-In + T-Push-ups Variation

Workout C- Max Rounds for Time in 20 Minutes
Station#

Equipment-Based

Bodyweight

1

Sandbag Clean and Press Variation

Seal Jacks Variation

2

TRX Rip Trainer Axe Chops Variation

1-Leg Bent-Knee Hip Extensions Variation

3

Med Ball Sweeping Lateral Lunges Variation

Sweeping Lateral Lunges Variation

4

Kettlebell Renegade Rows Variation

Bodyweight Push-up Rows Variation

5

Burpee Long Jumps Variation

Burpee Long Jumps Variation

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Equipment-Based Metabolic Workout Routines
Workout A- Density Training- Boxing Intervals: 3 Minutes On, 1 Minute
Off. Alternate between 3 minutes of work and 1 minute of rest. Perform 5
total rounds for a 20-minute workout.

Station#

Exercise Variation

Level I

Level II

Level III

Max Reps for Time:

1

Decrease
Increase
Punching Bags:
Striking Force
Striking Force
Jabs and
Punching Bags- Jabs and
Speed and
Speed and
Straights
Straights Variation
Frequency
Frequency
Max Rounds for Time“I Go, You Go” Partner
Training:

2

10 Battle Ropes
Slams/Mountain
Climbers Variation for
Time

Battle Ropes
Slams/Push-up
Hold

Battle Ropes
Jumping
Slams/Slow
Mountain
Climbers

Battle Ropes
Side to Side
Jumping
Slams/Fast
Mountain
Climbers

Decrease Body
Angle

TRX Bicep
Clutches/
TRX Tricep
Kickbacks

Increase Body
Angle

Max Rounds for Time:
3

6 TRX Bicep Clutches/
6 TRX Tricep Kickbacks
Variation
Max Rounds for Time:

4

Sandbag
Sandbag
Sandbag High Rotational High
Deadlifts/Slow
6 Sandbag High Pulls/
Pulls/Skater Pulls/Fast and
and Small Skater
10 Total Skater Jumps
Jumps
Big Skater
Jumps
Variation
Jumps

Max Rounds for Time:
5

6/Side 1-Arm Swings
Variation L/R

1-Arm Sumo
Deadlifts L/R

1-Arm Swings
Increase Load
L/R

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Equipment-Based Metabolic Workout Routines
Workout B- Density Training- Escalating Density Circuit: Seek to maintain
the same intensity from cycle to cycle as the work periods get longer while
the rest periods get shorter.
Cycle #1: 30-30 intervals
Cycle #2: 40-20 intervals
Cycle #3: 45-15 intervals
Cycle #4: 50-10 intervals

Station#

Exercise Variation

Level I

Level II

Level III

1

Sandbag Shouldering
Variation

Squat Down and
Touch Bag
ONLY

Sandbag
Shouldering

Increase Load

2

Med Ball 1-Arm
Med Ball 1-Arm Chest Med Ball 1-Arm
Rotational Chest Increase Load
Pass Variation
Chest Pass
Pass

3

Decrease Body
Increase Body
TRX Grappler’s
TRX Grappler’s Twist
Angle OR
Angle OR TRX
Twist OR TRX
OR TRX Rip Trainer TRX Rip Trainer
Rip Trainer
Rip Trainer
Squat to Rows Variation Squats Facing
Squat Jumps to
Squat to Rows
Anchor Point
Row

4

Kettlebell Skier Swings
Variation

5

Decrease Load

Band-Resisted Knee-In + Band-Resisted
T-Push-ups Variation
Push-up Hold

Kettlebell Skier
Increase Load
Swings

Band-Resisted
Knee-Ins

Band-Resisted
Knee-Ins +
T-Push-ups

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Equipment-Based Metabolic Workout Routines
Workout C- Density Training- Max Rounds for Time in 20 Minutes.

Station#

1

Exercise Variation
Sandbag Clean and Press
Variation:

Level I

Level II

Level III

Sandbag
Deadlifts

Sandbag Cleans

Sandbag Clean
and Press

5 reps

2

TRX Rip Trainer Axe
Chops Variation:
5 reps/side

3

4

Add Skater
Jump

Med Ball Sweeping
Med Ball
Lateral Lunges Variation: Med Ball Lateral
Med Ball
Sweeping
Squats
Lateral Lunges
Lateral Lunges
5 reps/side
Kettlebell Renegade
Rows Variation:
10 total reps

5

TRX Rip
TRX Rip Trainer
Trainer
Axe Chops
Rotational Axe
Facing Away
Chops Facing
from Anchor
Sideways to
Point
Anchor Point

Burpee Long Jumps
Variation:

Kettlebell
Bodyweight
Rows

Burpees

Kettlebell
Increase Load
Renegade Rows

Burpee Long
Jumps

5 total reps

Burpee Long
Jumps +
Push-ups

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Equipment-Free Bodyweight Metabolic Workout Routines
Workout A- Density Training- Boxing Intervals: 3 Minutes On, 1 Minute
Off. Alternate between 3 minutes of work and 1 minute of rest. Perform 5
total rounds for a 20-minute workout.

Station#

1

Exercise Variation

Level I

Level II

Level III

Max Reps for Time:

Decrease
Striking Force
Speed and
Frequency

Jabs and
Straights

Increase
Striking Force
Speed and
Frequency

Decrease
Striking Force
Speed and
Frequency

Rear Elbow
Strikes

Increase
Striking Force
Speed and
Frequency

Jabs and Straights
Variation
Max Reps for Time:

2

Rear Elbow Strikes
Variation
Max Reps for Time:

3
Knee Smashes Variation
Max Reps for Time:
4
Side Kicks Variation
Max Reps for Time:
5

Roundhouse Kicks
Variation

Decrease
Striking Force
Speed and
Frequency

Increase
Striking Force
Knee Smashes
Speed and
Frequency

Decrease
Striking Force
Speed and
Frequency

Side Kicks

Increase
Striking Force
Speed and
Frequency

Decrease
Striking Force
Speed and
Frequency

Roundhouse
Kicks

Increase
Striking Force
Speed and
Frequency

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Equipment-Free Bodyweight Metabolic Workout Routines
Workout B- Density Training- Escalating Density Circuit: Seek to maintain
the same intensity from cycle to cycle as the work periods get longer while
the rest periods get shorter.
Cycle #1: 30-30 intervals
Cycle #2: 40-20 intervals
Cycle #3: 45-15 intervals
Cycle #4: 50-10 intervals

Station#

Exercise Variation

Level I

Level II

Level III

1

Rotational 1-Leg Deadlift
Variation L Leg

Partial Range of Full Range of
Motion
Motion
1-Leg Deadlift 1-Leg Deadlift

Rotational 1Leg Deadlift

2

Rotational 1-Leg Deadlift
Variation R Leg

Partial Range of Full Range of
Motion
Motion
1-Leg Deadlift 1-Leg Deadlift

Rotational 1Leg Deadlift

Staggered Squats
Variation L Leg

Increase Jump
Staggered Squat Height and
Staggered Squats
Jumps
Speed of
Movement

4

Staggered Squats
Variation R Leg

Increase Jump
Staggered Squat Height and
Staggered Squats
Jumps
Speed of
Movement

5

Knee-In + T-Push-ups
Variation

3

Push-up Hold

Knee-Ins

Knee-Ins +
T-Push-ups

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

Bootcamp Automator July 2011

Equipment-Free Bodyweight Metabolic Workout Routines
Workout C- Density Training- Max Rounds for Time in 20 Minutes.

Station#

Exercise Variation

Seal Jacks Variation:
1
30 reps

2

3

Level I

Level II

Level III

Stepping Seal
Jacks

Seal Jacks

Increase Speed
of Movement

1-Leg BentKnee Hip
Extensions

Decrease Base
of Support

Lateral Squats

Lateral Lunges

Sweeping
Lateral Lunges

Push-up Hold

Increase Speed
of Movement
Bodyweight
and Decrease
Push-up Rows Base of Support
(Closer Hands
and Feet)

1-Leg Bent-Knee Hip
2-Leg Bent-Knee
Extensions Variation:
Hip Extensions
(10 total reps)
5 reps/side
Sweeping Lateral Lunges
Variation:
5 reps/side

4

Bodyweight Push-up
Rows Variation:
10 total reps

5

Burpee Long Jumps
Variation:

Burpees

Burpee Long
Jumps

5 total reps

Burpee Long
Jumps +
Push-ups

2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.

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