Ryan has been with the same coach, Happy Hill, for almost a decade. The program is built on three bases – cardio training, strength training and plyometric exercises for a comprehensive study of all muscles.
The recommended program describes one of the training cycles, performed three times a week, 15 repetitions per exercise. After each approach, a rest of 30 seconds follows, and at the end of the block – 2 minutes.
Warm up
Run two miles, then 3 sets of fitball crunches, 20 reps each.
Shoulders, back and hips are on the fitball, feet are on the floor; hands are locked behind the head; elbows extended to the sides (A). While straining your abs, raise your head and shoulders, and do a twist (B). Make sure your neck doesn’t move.
Block “A”. Dumbbell bench press
Lying on a bench, stretch your arms with dumbbells in front of you, feet on the floor (A). Bring your shoulder blades together and keep them together during the exercise. Put your hands down (B). It is important that you feel your chest muscles working.
Block “A”. Plyometric push-ups
Take a push-up position (A). Bend your elbows, slowly lower your body down, almost touching the floor with your chest (B), then sharply straighten your arms (C). At the top point, linger for a few seconds.
Block “A”. Squats
Feet shoulder-width apart, shoulder blades brought together, the bar is on the shoulders (A). Maintaining the natural arch of your back, slowly lower yourself down, as if you were sitting on a chair (B). Hold at the bottom, then stand up.
Block “A”. Jump squats
Hands are clasped together and are at the back of the head, elbows are pointing to the sides (A). Squat slowly until your thighs are parallel to the floor (B). Jump up sharply as high as possible (C). Then do the squat again.
Block “A”. Hanging leg raises
Hang on a horizontal bar, grip – shoulder-width apart; knees slightly bent and brought together (A). Straining your abs, slowly raise your bent legs towards your chest (B). Hold at the top, then slowly lower your legs.
Block “B”. Wide grip pulldown
Take the handle of the block with a grip wider than your shoulders; arms straight (A). Bring your shoulders back and down, then without moving your torso, pull the block down towards your chest while bringing your shoulder blades together (B). Pause at the bottom.
Block “B”. Narrow grip pull-ups
Grasp the horizontal bar with a narrow grip (about 20 cm), arms straight (A). Pull up until your chest touches the horizontal bar while bringing your shoulder blades together (B). At the top, pause, then slowly lower yourself down.
Block “B”. Dumbbell lunges
Take dumbbells in both hands, palms facing inward. Stand up straight, feet shoulder-width apart, arms along the body, slightly protrude your chest (A). Step one foot forward, slowly lower yourself down (B). There is a pause at the bottom.
Block “B”. Jumping up lunges
The right leg, bent at the knee, in front of the body, almost touches the floor, the bent left leg is behind (A). Jump up sharply, changing legs in the air (B), land with your left leg in front (C). Do it as quickly as possible.
Block “B”. Hanging leg raises
Hang on a horizontal bar, grip – shoulder-width apart; knees slightly bent and brought together (A). Straining your abs, slowly raise your bent legs towards your chest (B). Hold at the top, then slowly lower your legs.
