17
GOAL: Hold for 20 seconds
Hold Time
# of seconds
GOAL: 40 second active reps # of Reps Reps for #
seconds
Metabolic Movements
60 seconds, high paced
Date
There is no “hold” for the cardio portion
1. Cardio Warm Ups:
Ski jumps, mountain climbers, butt kicks, and high
knees are a few great warm ups.
2. Incline Chest Press:
Lower platform for more resistance. Lateral leg
raises and plyo-press with clap will increase
difficulty.
Movement Name
Date
GOAL: 40 second
active reps
3. Suspension Rows:
Single or two arm rows with knees bent or legs
straight will change the level of difficulty.
Movement Name
Date
GOAL: 40 second
active reps
4. Pike Press:
Shoulder press without risk or injury. Three
increasingly difficult variations.
Movement Name
Date
GOAL: 40 second
active reps
5. Dips:
The removable bar will help the transition from
dipping with hands on the platform to standard
dips.
Movement Name
Date
GOAL: 40 second
active reps
Note: The quality of movement, the ability to hold a static position, the number of reps, and the amount of time a participant can perform reps with acceptable form should be noted, reviewed, and
compared to future evaluations. At this time training evaluations should be experimented with to find the ideal zone each movement should be performed in when training.
Platform Training 101
Fit Test Baseline
f.a.s.T.
Name: ______________________________________
Содержание F.A.S.T.
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