28 Day Summer Bootcamp Periodization Program

Posted By Georgette Pann
Categoirzed Under: Bootcamp challenges, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, Group Training, Workouts-Programming
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28 Day Summer Bootcamp Periodization Program

 

Here’s a 4 week or 28 day program you can modify to use with your campers….

 

Week 1

Day 1 (Push)

 

Warm Up

Good Mornings (10 Reps)

Sumo Squat (20 Reps)

Jumping Jacks (30 Reps)

Perform in Circuit Style = 1 Round

Rest 30 seconds between Rounds

3 Rounds – Total of 180 Warm Up Reps

 

Workout

Push Ups (20 Reps)

Dips (20 Reps)

Shoulder Press (20 Reps)

Burpee (5 Reps)

Perform in Circuit Style = 1 Round

Rest 60 seconds between Rounds

4 Rounds – Total of 260 Reps

 

Finisher

60 Lunges (In place, Walking or Plyo depending on Fitness level)

 

Workout has a Total of 500 Reps

 

Day 2 (Pull)

Warm Up

Single Leg Fwd Reach (10 Reps)

BW Squat (20 Reps)

Seal Jacks (30 Reps)

Perform in Circuit Style = 1 Round

Rest 30 seconds between Rounds

3 Rounds – Total of 180 Warm Up Reps

 

Workout

DB Curls (20 Reps)

Resistance Band Rows (20 Reps)

KB Deadlift (20 Reps)

Squat Thrust (5 Reps)

Perform in Circuit Style = 1 Round

Rest 60 seconds between Rounds

4 Rounds – Total of 260 Reps

 

Finisher

60 Squat Jumps (Squat into Heel raise modification) 

 

Workout has a Total of 500 Reps

 

Day 3 (Legs and Core)

Warm Up

Push Ups (10 Reps)

Side Lunges (20 Reps)

Mountain Climber (30 Reps)

Perform in Circuit Style = 1 Round

Rest 30 seconds between Rounds

3 Rounds – Total of 180 Warm Up Reps

 

Workout

DB or KB Front Squat (20 Reps)

KB Swing (20 Reps)

Pikes (20 Reps)

KB or DB Thruster (5 Reps)

Perform in Circuit Style = 1 Round

Rest 60 seconds between Rounds

4 Rounds – Total of 260 Reps

 

Finisher

60 Frog Jumps

 

Workout has a Total of 500 Reps

 

Here is an example Progression

 

WEEK 2 Add 2 Reps to Every move for a total of 552 Reps per workout in week 2

WEEK 3 Add 2 more reps to every move for a total of 604 Reps per workout in week 3

WEEK 4 Add 5 more reps to every move for a total of 734 Reps per workout in week 4

Now in week 2 you can also add different progressions, more resistance for individuals, more work time/reps, and less rest time/reps, but the goal is to create progress.

 

To add variety you do not need to be excessive. Something as simple as five more seconds of work or five fewer seconds of rest provides variety. You CAN also get creative with Finishers and use partner finishers or game style finishers.

 

In Summary…

 

Effective training doesn’t change, it progresses. Adding “variety” haphazardly not only isn’t effective, it can hurt your clients. That’s why you want to focus on a periodization program that ramps up intensity, provides variety in the form of doing better each week, and lets people monitor their progress over time. End results? Clients who love you because they love their great results! Fitness Pros who are actually doing their job!:)

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Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

.To learn more about The NEW  Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system

 

PROVEN BOOT CAMP TRAINING SYSTEM

 

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