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FOCUS FIFTY
Program Template
Trainer : Ryan Fraser

Introduction

This is a tough circuit for advanced fitness + strength. Perform one set of fifty of everything and for the skips at the end do 500 (sorry the program wuoldnt let me put the numbers in today) Try to keep moving - keep rest to a minimum - get through all exercises and reps in the minimum time but if you feel like you are going to pass out you can slow down and push through.

Warm Up

Mixed light body weight exercises for three to five minutes and a stretch

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest
Squat Jump Exercise 1 50 N/A 101 >80% Min
Body Weight Pull Ups Exercise 1 50 N/A 101 >80% Min
DB Swing              
Walking Lunge              
High Knee raise to elbows              
Push Press - 2 Arm Exercise 1 50 N/A 101 >80% Min
Back Extension Exercise 1 50 N/A 101 >80% Min
Wall Balls              
Burpees              
Skipping              

Cool Down

Walk 5 - 10 minutes and a good stretch
SQUAT JUMP
Reps : 50  Sets : 1  Intensity : >80% 
Tempo : 101  Rest : Min 
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement involves a jump in place.
  • Start with your hands by your shoulders.
  • Squat down to approximately 90 degrees.
  • Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
  • Land onto toes and then heals.
Notes : progresion equals jump onto bench
BODY WEIGHT PULL UPS
Reps : 50  Sets : 1  Intensity : >80% 
Tempo : 101  Rest : Min 
Preparation :
  • Place hands on pull-up bar with palms facing forward.
  • Your grip width should be at least shoulder width apart with entire body hanging straight down.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimum spinal alignment, in a controlled manner, pull your body upward.  The shoulder blades should move downward and in while the arms follow.
  • Only move as far as you can control core stability and return to the start position.  
  • The return motion must include shoulder girdle upward rotation and elevation under CONTROL.  Note: The return motion should be stopped just before the muscles relax.
  • Do not allow head to “jet” forward.
  • Relax arms as much as possible, placing the emphasis on back muscles.
  • Do not round back!
  • Common mistakes to avoid:  Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.

DB SWING
Reps :   Duration :  
Preparation :
1. Start in a standing position holding the end of a Dumbell (on the plate). 2. Drop the hips into a squat/deadlift position to make the dumbell touch the floor. 3. Stand and using momentum with Straight arms swing the dumbeel to shoulder height
Movement : 2. Drop into a squat/deadlefit position to make the dumbell touch the floor 3. Stand - using momentum with straight arms to swing the dumbell to shoulder height 4. Control downward phase to touch floor lightly
WALKING LUNGE
Reps :   Duration :  
Preparation :
1. Like forward lunge but keep travelling forward.
Movement : 2. Step forward and drop hips into split squat position 3. Step forward to retun to standing position 4. Step forward onto alternate legs
HIGH KNEE RAISE TO ELBOWS
Reps :   Duration :  
Preparation :
Holding Narrow Chin position with shoulder and elbow at 90 degrees.
Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk
PUSH PRESS - 2 ARM
Reps : 50  Sets : 1  Intensity : >80% 
Tempo : 101  Rest : Min 
Preparation :
  • Begin with feet shoulder width apart, feet pointing straight ahead.
  • Start with dumbbells at shoulder level, palms facing forward.
  • Have a adequate drawing in and pelvic floor activation.
Movement :
  • Perform a squat movement as deep as you can with no compensations, avoid letting the weight drop anterior to your base of support.
  • Squat up to starting position and perform a shoulder press.
  • Lower the weight slowly.
  • Other Progressions:
    Inertia progression: Dumbbell, to cables, to tubing.
    Stable to Unstable: Ground to Airex pad, to ½ foam roller.
BACK EXTENSION
Reps : 50  Sets : 1  Intensity : >80% 
Tempo : 101  Rest : Min 
Preparation :
  • If training the erectors is the goal (i.e. spinal extension), place the pad high enough to "block" the hip joint from motion and encourage spinal motion.
  • If training the glutes & hamstrings is the goal (i.e. hip extension), place the pad below the hip joint to allow for the correct motion.
Movement :
  • Keeping legs straight and toes pointing straight ahead, draw-in abdomen and use glutes to raise upper body to a neutral position. 
  • Keep chin tucked and shoulder blades retracted and depressed the entire time.
  • Hold and then slowly lower upper body back towards the ground to AVAILABLE end range.

WALL BALLS
Reps :   Duration :  
Preparation :
1. Stand upright in squat position holding medicine ball at chest - under chin - with elbows pointing down
Movement : 2. Lower into squat to make elbows touch knees (without losing posture) 3. Eplode out of squat and push press medicine ball to high point on wall 4. catch medicine bal and try to go striaght into next repetition
BURPEES
Reps :   Duration :  
Preparation :
1. Start in standing position
Movement : 2. Lower hands to floor into push-up position - kick legs back to get into push-up position 3. lower chest to touch floor and return to push ip osition 4. Tuck knees and stand
SKIPPING
Reps :   Duration :  
Preparation :
Movement :


 

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