THE BEST METHOD
WITAJ W SWoim indywidualnym programie treningowym
Custom training program created and programmed to achieve your goals.
Adapted to your lifestyle and time
Tailored to your level and skills
Programmed to achieve your goals
GOOD LUCK!
Ariel Barwiński
ariel@thebeast-method.com
CYCLE 1: WEIGHT LOSs
WEEK (17-23/01/2022)
TRAINING 1
TRAINING 2
TRAINING 3
TRAINING 1
1. STRENGTH & POWER |
A. 5 SETS |
8x Bench Press @weight by feel |
INTO (Immediately) |
10Cals Row @Fast pace |
– REST 90” |
ROWING https://www.youtube.com/watch?v=XhOQenelpz0 |
B. 3 SETS |
12x DB Bench Press @Weight by feel |
12x Rings Row |
– REST 90” |
DB Bench Press https://www.youtube.com/watch?v=fQOIYu8c-Uc |
RING/TRX Row https://www.youtube.com/watch?v=CBYpuriisVc |
2. CONDITIONING |
AMRAP 16 min (As MAny Rounds/Reps As Possible in 16 min) |
10x KB Russian Swing |
8x Push ups |
10x Sit ups |
4x Burpee |
COOL DOWN |
3 SETS |
10x Biceps Curls |
– Rest 60s |
TRAINING 2
1. CONDITIONING INTERVALS |
A. 4 ROUNDS |
200m Run @Fast pace |
– REST 45s |
10Cals Air Bike @Fast pace |
– REST 90s |
B. 4 ROUNDS |
200m Run @Fast pace |
– REST 45s |
10Cals Row @Fast pace |
– REST 90s |
B. 4 ROUNDS |
200m Run @Fast pace |
– REST 45s |
20x Air Squat |
– REST 90s |
COOL DOWN |
5 min Walk |
10 min Stretching |
TRAINING 3
1. STRENGTH & POWER |
A. 5 SETS |
10x Back Squat |
INTO (Immediately) |
10x Reverse Lunges |
– REST 90” |
B. 3 SETS |
10x Romanian Deadlift |
15x Sit ups |
– REST 90” |
ROMANIAN DEADLIFT https://www.youtube.com/watch?v=zdamYQBJHiM |
2. CONDITIONING |
FOR TIME |
6 ROUNDS |
200m Row |
6x Burpee over the row |
12x Alt. DB Hang Clean & Jerk |
BURPEE OVER THE ROW https://www.youtube.com/watch?v=HYFJInQrg_g |
DB HANG CLEAN & JERK https://www.youtube.com/watch?v=6poTGQCi4Vc |
COOL DOWN |
10min Air Bike |
10min Stretching |
WEEK 4 (6-12/12/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
TRAINING #1 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
SIDE PLANK https://www.youtube.com/watch?v=mpoxGYvvnLg |
2-3 SERIE |
20-30s Side Plank (na stronę) |
15x Banded Glutes Bridge |
– PRZERWA 30-45s |
2. CZĘŚĆ GŁÓWNA |
A. MILITARY PRESS |
https://www.youtube.com/watch?v=SrcLUGGuxYU |
5x 8 @ AS HEAVY AS FORM ALLOW |
– REST AROUND 90s |
B. 3-4 SETS |
12x Cable Triceps Extension |
9-13x Banded Pull ups |
– PPRZERWA MIN 60s |
3. CONDITIONING |
A. 8x 20s ON : 10s OFF |
*ALTERNATING BETWEEN |
A1. BURPEE |
A2. AIR SQUAT JUMP |
INTO |
B. FOR TIME |
5 ROUNDS |
10x Alt. Hang DB Snatch |
10x DB Goblet Box Steps Over |
INTO |
C. 8x 10s ON : 20s OFF |
*ALTERNATING BETWEEN |
A1. BURPEE |
A2. AIR SQUAT JUMP |
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
ACTIVE REST
LONG WALK (OVER 60min)
WEEK 3 (22-28/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
TRAINING #1 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
SIDE PLANK https://www.youtube.com/watch?v=mpoxGYvvnLg |
2-3 SERIE |
20-30s Side Plank (na stronę) |
15x Banded Glutes Bridge |
– PRZERWA 30-45s |
2. CZĘŚĆ GŁÓWNA |
A. MILITARY PRESS |
https://www.youtube.com/watch?v=SrcLUGGuxYU |
5x 8 @ AS HEAVY AS FORM ALLOW |
– REST AROUND 90s |
B. 3-4 SETS |
12x Cable Triceps Extension |
9-13x Banded Pull ups |
– PPRZERWA MIN 60s |
3. CONDITIONING |
A. 8x 20s ON : 10s OFF |
*ALTERNATING BETWEEN |
A1. BURPEE |
A2. KB RUSSIAN SWING |
INTO |
B. FOR TIME |
4 ROUNDS |
10x Box Jump @50cm |
10x Sit – ups |
INTO |
C. 8x 10s ON : 20s OFF |
*ALTERNATING BETWEEN |
A1. BURPEE |
A2. KB RUSSIAN SWING |
TUESDAY
TRAINING #2 |
ENDURANCE |
CARDIO |
45 min WORK *WORK AT 145+ BPM |
INCLUDED: |
10min Run |
10min Row |
10min Air Bike |
5min Run |
5min Row |
5min Air Bike
|
WEDNESDAY
TRAINING #3 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=bVpBp6wSqo0 |
PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
2-3 SETS |
15x Banded Clamshell in Side Plank |
45s Plank |
– PRZERWA 30-45s |
2. STRENGTH |
A. BACK SQUAT + AIR SQUAT JUMP |
4 SETS |
8x Back Squat @60-70% |
10x Air Squat Jump |
– REST 90-120s |
B. NEGATIVE PULL UPS |
1x 7 |
2x 5 |
1x 4 |
– REST 60-90s |
3. CONDITIONING |
2 SETS |
FOR TIME |
500m Run |
INTO |
3 ROUNDS |
7x DB Burpee |
14x Alt. DB Farmer Reverse Lunges |
30x Jumping Jacks |
– REST 3-4 min BETWEEN SETS |
4. ACCESORIES (OPTIONAL) |
3 SETS |
15x Barbell Biceps Curls |
15x Lying Triceps Extension |
– REST 60-90s |
BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
THURSDAY
FRIDAY
TRAINING #4 (DO WYKONANIA OPCJONALNIE) |
INTERVALS |
A. 8x 45s ON : 30s OFF |
– ROW: For Max Calories |
– REST 5′ BY WALK |
B. 8x 45s ON: 30s OFF |
– RUN: For Max Distance |
– REST 5′ BY WALK |
C. 8x 45s ON: 30s OFF |
*ALTERNATING BETWEEN |
C1. AIR BIKE |
C2. JUMPING JACKS |
– REST 5′ BY WALK |
INTO |
15′ RUN @ EASY PACE |
SATURDAY
ACTIVE REST
LONG WALK (OVER 60min)
WEEK 2 (15-21/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
TRAINING #1 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
SIDE PLANK https://www.youtube.com/watch?v=mpoxGYvvnLg |
2-3 SERIE |
20-30s Side Plank (na stronę) |
15x Banded Glutes Bridge |
– PRZERWA 30-45s |
2. CZĘŚĆ GŁÓWNA |
A. BENCH PRESS |
https://www.youtube.com/watch?v=L9mOUto3VFM&feature=youtu.be |
15-12-9-9 |
– REST AROUND 90s |
B. 3-4 SETS |
7-9x Strict Dips |
9-13x Banded Pull ups |
– PPRZERWA MIN 60s |
STRICT DPS https://www.youtube.com/watch?v=6phPrTOYJDc |
3. CONDITIONING |
A. 4 ROUNDS |
10x Push Press |
10x Box Jump |
10x Sit ups |
– REST 3′ BEFORE B |
B. 4 ROUNDS |
200m Run |
10x Hang (hips) Power Snatch |
10x Back Squat |
PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
HANG HIPS POWER SNATCH https://www.youtube.com/watch?v=_KFe3KpzX58 |
TUESDAY
TRAINING #2 |
ENDURANCE |
CARDIO |
45 min WORK *WORK AT 145+ BPM |
INCLUDED: |
10min Run |
10min Row |
10min Air Bike |
5min Run |
5min Row |
5min Air Bike
|
WEDNESDAY
TRAINING #3 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=bVpBp6wSqo0 |
PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
2-3 SETS |
15x Banded Clamshell in Side Plank |
45s Plank |
– PRZERWA 30-45s |
2. STRENGTH |
BACK RACK REVERSE LUNGES + BANDED PULL UPS |
4 SETS |
16x Alt. Back Rack Reverse Lunges |
8-12x Banded Pull ups |
– REST 90-120” |
3. CONDITIONING |
IN 16′ WINDOW |
600m Run |
INTO |
6 ROUNDS |
8x Straight Arms Burpee |
8x Dual DB Push Press |
24x Jumping Jacks |
INTO |
Max Distance Bike Erg, till end of time |
STRAIGHT ARMS BURPEE https://www.youtube.com/watch?v=ZXu3icFDWn8 |
PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
4. ACCESORIES (OPTIONAL) |
3 SETS |
15x Barbell Biceps Curls |
15x Lying Triceps Extension |
– REST 60-90s |
BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
THURSDAY
FRIDAY
TRAINING #4 (DO WYKONANIA OPCJONALNIE) |
INTERVALS |
A. 8x 45s ON : 30s OFF |
– ROW: For Max Calories |
– REST 5′ BY WALK |
B. 8x 45s ON: 30s OFF |
– RUN: For Max Distance |
– REST 5′ BY WALK |
C. 8x 45s ON: 30s OFF |
*ALTERNATING BETWEEN |
C1. AIR BIKE |
C2. JUMPING JACKS |
– REST 5′ BY WALK |
INTO |
15′ RUN @ EASY PACE |
SATURDAY
ACTIVE REST
LONG WALK (OVER 60min)
WEEK 1 (8-14/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
TRAINING #1 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED GLUTES BRIDGE https://www.youtube.com/watch?v=UqdxxRQbJ6Q |
SIDE PLANK https://www.youtube.com/watch?v=mpoxGYvvnLg |
2-3 SERIE |
20-30s Side Plank (na stronę) |
15x Banded Glutes Bridge |
– PRZERWA 30-45s |
2. CZĘŚĆ GŁÓWNA |
A. BENCH PRESS |
https://www.youtube.com/watch?v=L9mOUto3VFM&feature=youtu.be |
4x 15 |
– PRERWA MIN 90s |
* Użyj ciężaru, który pozwoli Ci wykonać 15 poprawnych powtórzeń, jednak ostatnie 3 powtórzenia powinny być ciężkie |
Wszystkie 4 serie powinny być zrobione na tym samym lub podobnym ciężarze |
Rozpocznij pierwszą serię już z ustalonym ciężarem, nie zaczynaj zbyt lekko |
B. 3-4 SETS |
7-9x Strict Dips |
9-13x Banded Pull ups |
– PPRZERWA MIN 60s |
STRICT DPS https://www.youtube.com/watch?v=6phPrTOYJDc |
3. CONDITIONING |
AMRAP 14′ (AS MANY REPS AS POSSIBLE) |
200m Run |
7x Burpee |
14x Alt. DB Clean & Jerk |
DB HANG C&J https://www.youtube.com/watch?v=6poTGQCi4Vc |
4. ACCESSORIES (OPTIONAL) |
3 SERIE |
15x Barbell Biceps Curls @Ciężar wg uznania |
15x Lying Triceps Extension @Ciężar wg uznania |
– PRZERWA 60-90s |
BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
TUESDAY
TRAINING #2 |
ENDURANCE |
CARDIO |
45 min WORK *WORK AT 145+ BPM |
INCLUDED: |
10min Run |
10min Row |
10min Air Bike |
5min Run |
5min Row |
5min Air Bike
|
WEDNESDAY
TRAINING #3 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=bVpBp6wSqo0 |
PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
2-3 SETS |
15x Banded Clamshell in Side Plank |
45s Plank |
– PRZERWA 30-45s |
2. STRENGTH |
BACK SQUAT + RINGS ROW |
BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
RINGS ROW: https://www.youtube.com/watch?v=CBYpuriisVc |
4 SETS |
15x Back Squat |
15x Rings Row |
– PRZERWA 90-120s |
3. CONDITIONING |
FOR TIME |
4 ROUNDS |
12x KB Russian Swing |
12x KB Goblet Reverse Lunges |
6x KB Russian Swing |
6x KB Goblet Squat |
12x Sit ups |
ACTIVE REST – 60” AIR BIKE/ ORBITREK @EASY PACE |
KB RUSSIAN SWING https://www.youtube.com/watch?v=qc6rAyn7PAA |
REVERSE LUNGES https://www.youtube.com/watch?v=fG7o7x6Mwuo |
KB GOBLET SQUAT https://www.youtube.com/watch?v=em_aeylGmzI |
SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
4. ACCESORIES |
3 SETS |
15x Barbell Biceps Curls |
15x Lying Triceps Extension |
– REST 60-90s |
BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
THURSDAY
TRAINING #3 |
1. WARM UP |
A. GENERAL |
B. ACTIVATION |
BANDED CLAMSHELL IN SIDE PLANK https://www.youtube.com/watch?v=bVpBp6wSqo0 |
PLANK https://www.youtube.com/watch?v=AbS0O_705fw |
2-3 SETS |
15x Banded Clamshell in Side Plank |
45s Plank |
– PRZERWA 30-45s |
2. STRENGTH |
BACK SQUAT + RINGS ROW |
BACK SQUAT: https://www.youtube.com/watch?v=bvGWCvS4lmc |
RINGS ROW: https://www.youtube.com/watch?v=CBYpuriisVc |
4 SETS |
15x Back Squat |
15x Rings Row |
– PRZERWA 90-120s |
3. CONDITIONING |
FOR TIME |
4 ROUNDS |
12x KB Russian Swing |
12x KB Goblet Reverse Lunges |
6x KB Russian Swing |
6x KB Goblet Squat |
12x Sit ups |
ACTIVE REST – 60” AIR BIKE/ ORBITREK @EASY PACE |
KB RUSSIAN SWING https://www.youtube.com/watch?v=qc6rAyn7PAA |
REVERSE LUNGES https://www.youtube.com/watch?v=fG7o7x6Mwuo |
KB GOBLET SQUAT https://www.youtube.com/watch?v=em_aeylGmzI |
SIT UPS https://www.youtube.com/watch?v=iRtCf35I2SA |
4. ACCESORIES |
3 SETS |
15x Barbell Biceps Curls |
15x Lying Triceps Extension |
– REST 60-90s |
BARBELL BICEPS CURLS https://www.youtube.com/watch?v=VuQW10MTJ0E |
LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
FRIDAY
INTERVALS |
A. 10x 30s ON : 30s OFF |
– ROW: For Max Calories |
– REST 5′ BY WALK |
B. 10x 30s ON: 30s OFF |
– AIR BIKE: FOR MAX CALORIES |
– REST 5′ BY WALK |
C. 10x 30s ON: 30s OFF |
*ALTERNATING BETWEEN |
C1. BURPEES |
C2. JUMPING JACKS |
– REST 5′ BY WALK |
INTO |
15′ RUN @ EASY PACE |
SATURDAY
ACTIVE REST
LONG WALK (OVER 60min)