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Eleiko Workout - Functional POD #1

This document outlines a 12-week functional training program using barbells, dumbbells, and a bench. The program is divided into 3 blocks of 4 weeks each. Each training session provides 3 blocks of exercises that 1-4 people can perform simultaneously. The exercises, sets, reps, rest times, and other parameters are detailed to progress over the 12 weeks. The goal is to provide coaches and trainers a program to efficiently work with multiple clients.

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Marie Rutsaert
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128 views1 page

Eleiko Workout - Functional POD #1

This document outlines a 12-week functional training program using barbells, dumbbells, and a bench. The program is divided into 3 blocks of 4 weeks each. Each training session provides 3 blocks of exercises that 1-4 people can perform simultaneously. The exercises, sets, reps, rest times, and other parameters are detailed to progress over the 12 weeks. The goal is to provide coaches and trainers a program to efficiently work with multiple clients.

Uploaded by

Marie Rutsaert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Functional #1

Welcome to the Eleiko Strength Station 12-week progressive Functional program using
barbells (BB), dumbbells (DB), and a bench. There are three 4-week blocks of training
designed for coaches/trainers to be able to work with 1-4 people at the same time. Begin
and end each session with 5-10 minutes of warm-up and cool down.
Program Key
BB | Barbell DB | Dumbbell SA | Single Arm SL | Single Leg RDL | Romainian Deadlift FF | Front Foot
Interval Perform a set then rest. Repeat for total # of sets.
Circuit Perform excercises back-to-back then rest. Repeat for all sets.
Cont. ‘Continuous’ - perform excercises back-to back with no rest for stated number of time and sets.
RPE Rate of Percevied Exerition - provides suggested intensity for load based on a scale of 1-10.
W1, W2, etc Refers to Week 1, Week 2, etc.

Training Session: 3 seperate blocks of exercises for 1-4 people to train at the same time.
TRAINING MOVEMENT MODE METHOD
BLOCK
RPE Sets Reps / Time Rest

1 DB SL Squat (¼ or to bench)* Interval 4 2 40 sec. 60 sec.


DB Backward Lunge, Alternating *1/2 time on ea leg 5 2 40 sec. 60 sec.

2 Floor Press Circuit 4 3 40 sec.


DB Plank pull through 4 3 40 sec.
DB Farmer Hold 6 3 40 sec.
Rest 40 sec.

3 Hollow Hold Cont. 4 2 30 sec.


DB SA Power Snatch *DB Swing 4 2 30 sec.
Leg Lifts *on bench to advance 4 2 30 sec.
Bar Hang 4 2 30 sec.

Training Session: 3 seperate blocks of exercises for 1-4 people to train at the same time.
TRAINING MOVEMENT MODE METHOD
BLOCK
RPE Sets Reps / Time Rest

1 BB Split Squat Circuit 7 3 5


Bench Jump *SL if advanced 8 3 5
Rest 90 sec.

2 DB SA Bench Press *one at a time Circuit 7 3 5


Explosive Push Up *to plates 7 3 5
Rest 90 sec.

3 DB SA Clean R Cont. 7 3 15 sec.


Bar Leg Lifts 7 3 15 sec.
DB SA Push Press 7 3 15 sec.
DB SA Clean L 7 3 15 sec.

Training Session: 3 seperate blocks of exercises for 1-4 people to train at the same time.
TRAINING MOVEMENT MODE METHOD
BLOCK
RPE Sets Reps / Time Rest

1 DB FF Elevated Split-Squat* Circuit 6 3 10


BW Lunge Lateral, Alternating 6 3 30 sec.
Rest 90 sec.

2 BB Bench Press Circuit 6 3 12


Push Up 6 3 30 sec.
Rest 90 sec.

3 Bar Knee Up Circuit 6 4 30 sec.


Broad Jump 6 4 30 sec.
Rest 90 sec.

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