the starter pack / week 5
mindset
The Quest for Athletic Prowess
Week 5 is going to channel your inner-athlete. The athletic mindset is about finding balance to keep you physically and mentally durable and resilient -- not trying to give it your all 100% of the time, but knowing when to go hard, and when you need to take a step back. Here's why.
Training Focus
Putting it all Together - Building Overall Athleticism
This week we are building your athletic base with strategic plyometric and power drills. Going into this week, it's key to understand the difference between how we will use these drills to improve performance versus how they're typically used incorrectly for conditioning purposes (which often leads to pain and injury).
wellness
"Stay in the Game" with Positive Realism
Temper positivity with realism to better cope with negative outcomes and results so you can game plan for the future and move forward. All you need to know are your ABC's.
nutrition
Carbs aren't the enemy. You need high quality carbs because they are your main energy source (glycogen) when you work out. Carbs are readily stored in your muscles for energy and having enough carbs ensures that muscle stays intact.
When you don't have enough glycogen stores, exercise is fueled by protein and fats which are inefficient energy sources.
This will affect the quality of your workouts since you won’t be able to train as hard or as long. It will also affect your recovery since the protein you consume is being used for fuel instead of muscle synthesis and repair.
recovery
"Bullet-Proofing" your Body with Prehab
Posture and workout related pains, injuries, and aches are way too common. But it's even more common for people not to do anything about them and just work through the pain.
This week I'm going to provide you some preventative maintenance strategies to bullet-proof your body so you can perform your best during your workouts, and feel even better after them.
Here I give you some simple exercises you can do at your desk while working.
Pro-Tip: Prehab also includes strengthening key areas that help maintain posture and movement quality like your core, glutes, and upper back. You may notice we consistently activate these areas a lot in our warm-ups and workouts.
WORKOUTS
Lower Body Plyometrics
⏲ 50 min
Athletic Conditioning
⏲ 40-50 min
Upper Body Plyos
⏲ 40-50 min
Compound Strength Supersets & Core Strength
⏲ 50-60 min
cardio
intervals
⏲ 35-45 min
active recovery
& mobility
⏲ 20-30 min
key tips
How to Add Variety with a Broomstick
If you have a broomstick and a band, then you have a barbell... kinda. Here are some ways you can perform base movement patterns with a DIY at home barbell.
Pro-tip: This is a good method if you find that bands are painful on your hands.
Paradigm Shift - Embrace Failure
Let's get comfortable with failure, because failure can actually help you game plan for future success.
☑️ 26 out of 31 Workouts
🗓️ 5 out of 6 Weeks
Feel free to send me your progress or reach out with any questions to @darrentomasso or darren@winyourday.co!