McCarthy Training programmes

Intelligent Masters Specific Functional Fitness Programming to make you better than before.

Learn more about McCarthy Training

Proven Methods That Make You Better Than Before.

To improve your performance in life or functional fitness you need a periodized approach. Certain biophysical capabilities need to be prioritized in order for progression as a Master.

The benefits are clear

Better Than Before

Example Week from a
1 on 1 Functional Fitness  client.

Monday

Warm up  Example

3 rds

Banded monster Walk x 10m-side

Front foot elevated splits squats x 8

Dowel Overhead duck walks x 10m

Band Pull Aparts x 15


LB-ST-1

A1 KB Front Rack Step UP 3 x 8/s

A2 Side Plank x 30 sec


B1 Back Squat 4 x 5 T31x1

B2 Prone Swimmers x 8


C1 Mc MIx

6 Rounds

4 Power cleans @ 135/95

8 Bar Facing Burpees

10 Cal Assault Bike

Rest 1 min

* ensure All rounds are the same time domain


Prehab

D1- DB External Rotations x 15

D2- Banded Wall slide w foam roller x 15

Tuesday

Warm up - (Not shown)

UB-ST1

A1 DB Z Press 3 x 8

A2 Barbell Supinated Row 3 x 8


B1 Gymnastic Skill- EMOM 10

1. Double Unders x 50

2. Strict C2B


C1 Mc Sustain

5 Rds

16 Cal Row

16 Cal Bike

16 Cal Ski

* ensure All rounds are the same time domain

Core

D1 Hollow Hold x 30 sec

D2 Turkish Get Up x 3/side



Wednesday

Warm up  (not shown)

Power-1

A-  Ev 90 sec for 9 min


Hang Power Snatch

B1- Snatch Pull 5 x 3 @ 100% 1RM


C1- BB Romanian Deadlift 3x 8

C2- Ring Hold x 30 sec


Mc Pain

4 sets

12/10 Cals Assault Bike  (Hard)

15 x Thrusters @ 95/75lbs

Rest 4min




Friday

Warm up  (Not Shown)

UB ST-2

A1 Bench Press 3 x 8

A2 Strict Chin Ups 3 x 8


LB ST2

B1. Front Squat 4 x 6

 (2 sec pause in the bottom)


C.1 Gymnastic Endurance

Ev 3min for 12

10 Cal Ski Erg

5-10  x Strict HSPU

10m HS Walk

8 x Burpee Box Jump over @ 24/20 inch

D1. Core

D1 Pike Off Rower x 15

D2 Overhead Kb Walk x 30 sec /side



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