Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program?
If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running
The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique
We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.
Lets develop that passion for running!
Merged into Relentless Trainer
All the good stuff from this program has moved into the Ai-Revolution, Relentless Trainer
YOUR ARTIFICIAL TRAINER
Smarter coaching closer to you
Relentless Trainer constantly adapt the training sessions based on:
How you feel
Daily readiness, abilities, sleep, limitations, previous workouts.
Where you are
Daily readiness, abilities, sleep, limitations, previous workouts.
What you like
At home, at the gym or at a hotel. Add locations & available equipment..
Time & schedule
Goals, interest, favorite movements, mobility and custom sessions..
Connected apps & devices
Fitness trackers such as Garmin, Apple Health, Strava, Fitbit etc..
Community
Shareable training sessions and a rich inspiring community.
De som köpte detta köpte också
Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is
Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into
The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup
3 rounds not for time - focus is to activate muscles & get warm.
300m row + 10 shuttle runs
10 lateral steps right + left with band
10 glute bridges with band - 2s pause in top of each rep
10s dead hang pronated grip + 10s dead hang supinated grip
10 scapula pushups
20-40s wall sit with band
Strength
A: Build to a heavy 3 Front Squat - tempo 32x1.
32x1 = 3s down - 2s pause in bottom - up - 1s in the top.
If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high
all the time.
B: E4minute x 4 sets
6/6 Single Arm KB Bulgarian Split Squat
AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not
too much in front of them. If your right leg is working, keep the KB in left front
rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant,
stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets
6 Double DB Bench Press (build to a heavy 6 in 4 sets)
6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control.
Very important that you are controlling the descent in both movements.
Slow down, faster up. Do not go too heavy. If you are moving well you can
go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes
15+15m Rope Pull 60/40kg
10 Double DB Z-Press - Alternate arm (5 per arm)
8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some
endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only
thing working should be your arms/lats. Try to keep your back in line with the
floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken
so pick a weight you can handle.
Typ: CrossFit
Strict Muscle-up One
Vad Muscle-Up One är
Det är ett sjuveckors program där du tränar 2-3 gånger per vecka. Totalt 21st träningspass.
Bygg starka positioner
Bygg upp din överkropp, utan styrka så kommer du ingenstans.
Målet med programmet är att bygga upp fundamentet för en strikt muscle-up men du kommer också öka din överkropps och bålstyrka!
Strikta pull-ups, ring dips, handstand pushups mm, allt detta kommer bli bättre av att du blir starkare.
Detta är vårt mest framgångsrika program nånsin. Vi kan nästan garantera att du kommer bli en bättre gymnast av detta program.
Vad Muscle-Up One inte är
Detta program fokuserar på styrka inte kipp-teknik. Om du är ute efter kippade Muscle-ups och vet med dig att du gör ca 10 strikta pull-ups så kolla in programmet Ring Muscle-up
Typ: Gymnastics
Turbine
Konditionsprogram för att bygga upp din uthållighet i CrossFit.
Detta program är för dig som vill öka din aeroba och anaeroba kapacitet.
Om du är stark och gymnastisk men känner att +15min AMRAPS eller enkel gruntwork dödar dig så är detta ett program för dig.
Turbine består av 24st pass som du kan kombinera med din övriga styrketräning eller kombinera med andra program som vi erbjuder.
Du kan träna dessa 1-4 ggr/vecka.
Om du kör 4 pass per vecka så är den orienterad såhär.
1 Högintensivt aerobt pass med låg skill.
1 Lågintensivt Steady State pass.
1 Pass med Barbell Cycling.
1 pass Regional/Open Chipper-style.
Typ: Conditioning
Gymnastic skill phase 2
This is our second installation of the gymnastics series and it includes a lot of gymnastic elements!
Experience
We expect you to have 1 Strict pull-up and that you master the Kipping Pull-up.
This program gives mastery in
✅ Toes to bar
✅ Kipping CTB
✅ Butterfly pull-ups
✅ Handstand pushups
Over the course of 18 sessions, 30-45mins per session you will master these elements.
When you are done with this program the rig and wall will be your friends instead of the enemy.
Master the kip today!
Typ: Gymnastics
Handstand mobility
Are you bending like a banana when you are doing your handstands or handstand walking? Chances are that you lack mobility in your shoulders, upper back, wrists or perhaps biceps or more.¨
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
This program helps you to alleviate your mobility problems to achieve a better overhead position in general and handstand position in specific.
Typ: Mobility
Du kanske gillar
Turbine
Konditionsprogram för att bygga upp din uthållighet i CrossFit.
Detta program är för dig som vill öka din aeroba och anaeroba kapacitet.
Om du är stark och gymnastisk men känner att +15min AMRAPS eller enkel gruntwork dödar dig så är detta ett program för dig.
Turbine består av 24st pass som du kan kombinera med din övriga styrketräning eller kombinera med andra program som vi erbjuder.
Du kan träna dessa 1-4 ggr/vecka.
Om du kör 4 pass per vecka så är den orienterad såhär.
1 Högintensivt aerobt pass med låg skill.
1 Lågintensivt Steady State pass.
1 Pass med Barbell Cycling.
1 pass Regional/Open Chipper-style.
Typ: Conditioning
Machine Triathlon
This program is made for anyone that wants to master the three most popular conditioning machines and can spend 2-4 sessions per week in becoming a total badass.
Working on three modalities is more fun than working on only one since it brings more variation but still is so specific that you will improve on technical aspects.
Attached to the program are skill training on the rower, ski-erg and assault bike. Seriously some of the best skill advice you can get out there and if you follow the drills these machines will become the fun in your other mixed modal activities aka CrossFit. I always like when the rower appears for instance since I love rowing.
A total of 21 sessions to make you the badass you deserve. Each session takes approx 45-60 mins to complete from the time you enter the training floor.
Are you ready to test out Machine Triathlon?
Typ: Conditioning
Double Unders
Eighteen sessions that will make you get those nasty double unders!
Each session consists of
* Warmup
* Skill
* Plyometrics
* Strength
* Endurance
And we increase the level of difficulty every week! In the end you will have the ability to string together sets of 40-60 unbroken double unders with a breeze. Money back guarantee.
Try it out if you want to get Double Unders and to break in a great habit!
Typ: Conditioning
Dynamo
Ett rent konditionsprogram för CrossFit. Genomtänkta och tuffa pass. Det här är för dig som älskar konditionsträning.
Sexton konditionspass som garanterat kommer förbättra din uthållighet. Du kan köra dessa helt i din egen takt 1-4 ggr / vecka.
Typ: Conditioning
Rise training plan 1.0
Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is
Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into
The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup
3 rounds not for time - focus is to activate muscles & get warm.
300m row + 10 shuttle runs
10 lateral steps right + left with band
10 glute bridges with band - 2s pause in top of each rep
10s dead hang pronated grip + 10s dead hang supinated grip
10 scapula pushups
20-40s wall sit with band
Strength
A: Build to a heavy 3 Front Squat - tempo 32x1.
32x1 = 3s down - 2s pause in bottom - up - 1s in the top.
If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Notes:
Focus here is to always keep the tempo. Important to keep your chest high
all the time.
B: E4minute x 4 sets
6/6 Single Arm KB Bulgarian Split Squat
AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not
too much in front of them. If your right leg is working, keep the KB in left front
rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant,
stop right away.
AMRAP: AsManyRepsAsPossible
C: E4minute x 4 sets
6 Double DB Bench Press (build to a heavy 6 in 4 sets)
6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control.
Very important that you are controlling the descent in both movements.
Slow down, faster up. Do not go too heavy. If you are moving well you can
go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
Conditioning
D: AMRAP 12 minutes
15+15m Rope Pull 60/40kg
10 Double DB Z-Press - Alternate arm (5 per arm)
8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some
endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only
thing working should be your arms/lats. Try to keep your back in line with the
floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken
so pick a weight you can handle.