Nacho Training

Accumulation Phase:

Monday: Bent Arm Strength

Warm Up:

Scapulas routine

Shoulder routine.

Squat Routine.

Technique:

3x20'' Wall HS Body Line drill

Strength:

5x[ 5Assisted OAC (4010) + 1FreeStandingHeSPU+4HeSPU Box (4010)]

5x[5 PPP (2010) + 5 FL Pull-ups (2010)]

Additional Work: 5x[5 Cuban Press + 8 Triceps Push-Ups]

Cool down:

3'+3' Diagonal Stretch

Hip Mobility

Passive stretches.

Accumulation Phase:

Tuesday: Straight Arm Strength

Warm Up:

Scapulas routine

Shoulder routine.

Squat Routine.

Technique:

2x30'' Wall HS Body Line drill

Strength:

7x2 Straddle Press Handstand + 3x5 One Arm Hanging Leg lift 5x1

4x15'' Tuck Planche + 2x30'' Advanced Tuck Front Lever

2x30'' Straddle L Tuck + 2x30'' Advanced Tuck Back Lever

Cool down:

3x 10 Bridge Push-ups + 10 Jefferson Curls + 10 Dislocates

Accumulation Phase:

Wednesday: Bent Arm Strength (Cut Volume 60%)

Warm Up:

Scapulas routine

Shoulder routine.

Squat Routine.

Technique:

2x20'' Wall HS Body Line drill

Strength:

3x[ 5Assisted OAC (4010) + 1FreeStandingHeSPU+4HeSPU Box (4010)]

3[5 PPP (2010) + 5 FL Pull-ups (2010)]

Additional Work: 3x[5 Cuban Press + 8 Triceps Push-Ups]

Cool down:

Mobility + Splits

Accumulation Phase:

Thursday: Rest Day

Accumulation Phase:

Saturday: Straight Arm Strength

Warm Up:

Scapulas routine

Shoulder routine.

Squat Routine.

Technique:

2x30'' Wall HS Body Line drill

Strength:

5x2 Straddle Press Handstand + 2x5 One Arm Hanging Leg lift 5x1

2x15'' Tuck Planche + 30'' Advanced Tuck Front Lever

30'' Straddle L Tuck + 30'' Advanced Tuck Back Lever

Cool down:

Hip Mobility + Pancake Dead Lifts

Accumulation Phase:

Sunday: Bent Arm Strength

Warm Up:

Scapulas routine

Shoulder routine.

Squat Routine.

Technique:

2x30'' Wall HS Body Line drill

Strength:

5x[ 5Assisted OAC (4010) + 1FreeStandingHeSPU+4HeSPU Box (4010)]

5x[5 PPP (2010) + 5 FL Pull-ups (2010)]

Additional Work: 5x[5 Cuban Press + 8 Triceps Push-Ups]

Cool down:

3' + 3' Diagonal Stretch

Accumulation Phase:

Monday: Straight Arm Strength

Warm Up:

Scapulas routine

Shoulder routine.

Squat Routine.

Technique:

2x30'' Wall HS Body Line drill

Strength:

7x2 Straddle Press Handstand + 3x5 One Arm Hanging Leg lift

2x2(15)'' Tuck Planche + 2x30'' Advanced Tuck Front Lever

2x30'' Straddle L Tuck + 2x30'' Advanced Tuck Back Lever

Cool down:

3x 10 Bridge Push Ups + 10 Jefferson Curls + 10 Dislocates

Accumulation Phase:
Tuesday: Bent Arm Strength (Cut Volume 60%)

Warm Up:
Scapulas routine
Shoulder routine.
Squat Routine.

Technique:
2x20'' Wall HS Body Line drill

Strength:
3x[ 5Assisted OAC (4010) + 1FreeStandingHeSPU+4HeSPU Box (4010)]
3[5 PPP (2010) + 5 FL Pull-ups (2010)]
Additional Work: 3x[5 Cuban Press + 8 Triceps Push-Ups]

Cool down:
Mobility + Splits

Accumulation Phase:
Wednesday: Straight Arm Strength

Warm Up:
Scapulas routine
Shoulder routine.
Squat Routine.

Technique:
2x30'' Wall HS Body Line drill

Strength:
5x2 Straddle Press Handstand + 2x5 One Arm Hanging Leg lift 5x1
2x15'' Tuck Planche + 30'' Advanced Tuck Front Lever
30'' Straddle L Tuck + 30'' Advanced Tuck Back Lever

Cool down:
Hip Mobility + Pancake Dead Lifts

Accumulation Phase:

Friday: Bent Arm Strength


Warm Up:
Scapulas routine
Shoulder routine.
Squat Routine.

Technique:
2x30'' Wall HS Body Line drill

Strength:
5x[ 5Assisted OAC (4010) + 1FreeStandingHeSPU+4HeSPU Box (4010)]
5x[5 PPP (2010) + 5 FL Pull-ups (2010)]
Additional Work: 5x[5 Cuban Press + 8 Triceps Push-Ups]

Cool down:
3x10 Bridge Push-ups  + 10 Jefferson Curls (25kg)

Accumulation Phase:
Saturday: Straight Arm Strength

Warm Up:
Scapulas routine
Shoulder routine.
Squat Routine.

Technique:
2x30'' Wall HS Body Line drill

Strength:
7x2 Straddle Press Handstand + 3x5 One Arm Hanging Leg lift
2x2(15)'' Tuck Planche + 2x30'' Advanced Tuck Front Lever
2x30'' Straddle L Tuck + 2x30'' Advanced Tuck Back Lever

Cool down:
3x Cossack Mobility + Side Split Walks

Intensification Phase:

 

Monday: Bent Arm Strength:

 

 

Warm Up:

Scapula Routine

Shoulder Rotine
Squat Routine

(Wrist little pain with Wris routine so rest)

 

Strength:

8x 8'' OAC Negative + 5kg

8x 1 Free HeSPU + Bent Arm Press Attemp

5x2 Tuck Planche Push-Ups

5x2 Single Leg Front Lever Pull-Up

 

Cool Down:

3x10 Pancake Dead Lifts (10kg) + 3x30'' Diagonal Stretch

Intensification Phase:

 

Tuesday: Straight Arm Strength:

 

Warm Up:

Scapula Routine

Shoulder Rotine
Squat Routine

(Wrist little pain with Wris routine so rest)

 

Strength:

3x [1-1-1  Pike Press Handstand to Straddle L + 5 (2kg) OAHLL]

3x[15'' Tuck PL + 15'' Single Leg FL] + 3x[15'' Ad. TUck Back Lever (2kg)  + 5'' Straddle-L]

 

Cool Down:

3x10 Brige Push-Ups + 10 Jefferson Curls (20kg)

Intensification Phase:

 

Friday: Bent Arm Strength:

 

Warm Up:

Scapula Routine

Shoulder Rotine
Squat Routine

(Wrist little pain with Wris routine so rest)

 

Strength:

8x 8'' OAC Negative + 5kg

8x 1 Free HeSPU (Little ROM)

5x2 Tuck Planche Push-Ups

5x2 Single Leg Front Lever Pull-Up

 

Cool Down:

Split Walk

Intensification Phase:

 

Saturday: Straight Arm Strength:

 

 

Warm Up:

Scapula Routine

Shoulder Rotine
Squat Routine

(Wrist little pain with Wris routine so rest)

 

Strength:

3x [1-1-1  Pike Press Handstand to Straddle L + 5 (2kg) OAHLL]

3x[15'' Tuck PL + 15'' Single Leg FL] + 3x[15'' Ad. TUck Back Lever (2kg)  + 5'' Straddle-L]

 

Cool Down:

4x 10 Pancake Dead Lifts + 30'' Diagonal Stretch

Intensification Phase:

 

Monday: Bent Arm Strength:

 

Warm Up:

Scapula Routine

Shoulder Rotine
Squat Routine

(Wrist little pain with Wris routine so rest)

 

Strength:

8x 8'' OAC Negative + 5kg

8x 1 Free HeSPU (Little ROM)

5x2 Tuck Planche Push-Ups

5x2 Single Leg Front Lever Pull-Up

 

Cool Down:

3x10 Bridge Push-Ups + 10 Jefferson Curls (+10'' Static final) 15kg

Intensification Phase:

 

Thursday: Straight Arm Strength:

 

 

Warm Up:

Scapula Routine

Shoulder Rotine
Squat Routine

(Wrist little pain with Wris routine so rest)

 

Strength:

3x [1-1-1  Pike Press Handstand to Straddle L + 5 (2kg) OAHLL]

3x[15'' Tuck PL + 15'' Single Leg FL] + 3x[15'' Ad. TUck Back Lever (2kg)  + 5'' Straddle-L]

 

Cool Down:

Side split work

Accumulation Phase:

SATURDAY: LEG WORK & BENT ARM STRENGHT

Morning:

Warm Up:

Squat Routine

Strength:

5x20kg Squats

5x30kg Squats

5x40kg Squats

3xSingle Leg Squat

2x4kg Single Leg Squat

1x10kg Single Leg Squat

 

Cossacks: 3x10(10kg)

Pancake Dead Lifts: 3x10+20kg

Pancake Compressions: 3x10(10'' Static at the end)

HLL: 5, 5(7kg), 1 OneArm (5kg), 1 OneArm (5kg).

Afternoon:

Warm UP:

Scapula Routine

Shoulder Routine

 

Technique:

2x30'' HS Stomach  to the Wall Body Line Drill

 

Strength:

5x[4 Assistec Concentric OAC & Free Eccentric (4010) + 1HeSpu Eccentric, Pause, 1 HeSPU Concentric, Pause, 5'' Bent Arm Press Iso]

5x[4Ad. Tuck FL Pull-Ups (+5kg) (2010) + 4 Pseudo Planche Push Up Plus (2010)]

 

Cool down:

Scapula Mobility

Accumulation Phase:

STRAIGHT ARM STREGTH:
 

Warm UP:

Scapula Routine

Shoulder Routine

 

Technique:

2x30'' HS Stomach  to the Wall Body Line Drill

 

Strength:

20 Press HS to Piano HS Attemp

3x5 Contrled One Arm HLL

3x [20'' Planche + 20'' Front Lever]

3x [20'' Straddle-L + 20'' Back Lever]

 

Cool down:

3x [10 Shoulder dislocates + 10 Bridge Push-Ups + 10 Jefferson Curls]

Accumulation Phase:

BENT ARM STRENGHT
 

Warm UP:

Scapula Routine

Shoulder Routine

 

Technique:

2x30'' HS Stomach  to the Wall Body Line Drill

 

Strength:

5x[4 Assistec Concentric OAC & Free Eccentric (4010) + 1HeSpu Eccentric, Pause, 1 HeSPU Concentric, Pause, 5'' Bent Arm Press Iso]

5x[4Ad. Tuck FL Pull-Ups (+5kg) (2010) + 4 Pseudo Planche Push Up Plus (2010)]

 

Cool down:

Cossack Walking + Pancake dead lifts + Diagonal Stretch + Splits

Accumulation Phase:

Straight Arm Strength:

Warm UP:

Scapula Routine

Shoulder Routine

 

Technique:

2x30'' HS Stomach  to the Wall Body Line Drill

 

Strength:

20 Press HS to Piano HS Attemp

3x5 Contrled One Arm HLL

3x [20'' Planche + 20'' Front Lever]

3x [20'' Straddle-L + 20'' Back Lever]

 

Cool down:

3x [10 Shoulder dislocates + 10 Bridge Push-Ups + 10 Jefferson Curls]

Accumulation Phase:

Bent Arm Strength:

 

Warm UP:

Scapula Routine

Shoulder Routine

 

Technique:

2x30'' HS Stomach  to the Wall Body Line Drill

 

Strength:

5x[4 Assistec Concentric OAC & Free Eccentric (4010) + 1HeSpu Eccentric, Pause, 1 HeSPU Concentric, Pause, 5'' Bent Arm Press Iso]

5x[4Ad. Tuck FL Pull-Ups (+5kg) (2010) + 4 Pseudo Planche Push Up Plus (2010)]

 

Cool down:

Wide Squats + Split Squats + Pancake dead lifts + Diagonal Stretch