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
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