Training programs
26K 1 09.11.2016 (last revision: 26.06.2019)
There are times when crossfit at home is the only opportunity for men to join this sport. At the same time, there is a great desire and motivation for intensive work, but it is difficult to independently balance an effective training program - to take into account the sufficient load on all muscle groups, to plan the number of approaches, repetitions and rest days. But it has long been known that a clear achievable goal and an understandable plan are the key to success in any endeavor.
We've prepared for you a comprehensive overview of the most effective exercises and crossfit home workout programs for men.
What equipment do you need for training?
The first thing to think about before starting classes is what you might need for them? Consider the issue from two perspectives - mandatory and desirable training equipment and accessories:
| Required | Desirable |
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Basic crossfit exercises for exercising at home
Here we will break down the basic crossfit exercises that will be useful to men when implementing their training programs at home. We will not dwell on each of them for a long time - if you have questions about any of them, you can familiarize yourself with the exercise in a separate material dedicated to it.
- Burpee. A legendary exercise that has become, perhaps, synonymous with CrossFit. It is a must in any home workout program for men.
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- Little book, or V-shaped sit-ups. Exercise for the lower and upper abs at the same time.
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- Squats with and without weights. If you don't have weights or dumbbells, you can use a heavy backpack. Good options for squats without weights at all - with jumping out and on one leg.
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- Lunges. They can also be performed with and without weights. They pump well the legs and gluteal muscles.
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- Classic pull-ups. One of the key and most important basic exercises - without it, it will be extremely difficult to create a really effective set of exercises for the home.
- Pushups. Also one of the most important exercises, indispensable for a man. Chest, triceps, front deltas work.
- Plank. A very popular exercise, it uses many muscle groups, the main ones being the abs and core muscles.
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- "Boat". An alternative to hyperextension at home. It is performed lying on the stomach.
Important rules of crossfit training
Next, we will talk about the most important rules of crossfit training, which apply to everyone, not just men:
- Be sure to warm up both muscles and joints. Do not be lazy, 3-4 minutes of the time spent will save you from possible injuries.
- Crossfit workouts are divided into separate complexes (as a rule, 1-2 complexes take place in one lesson). So, try not to rest while performing the complex. But you can take a short break of 2-5 minutes between them. Important: if you are a beginner and your body has not yet adapted to high-intensity training, be careful and increase the load gradually from session to session.
- Do not exercise on an empty or full stomach. 2-3 hours (depending on your metabolism) before training, be sure to load up on protein-carbohydrate foods (carbohydrates must be complex - buckwheat, for example). Coming to workout on an empty stomach, literally after 10-15 minutes of training, you can feel a complete breakdown.
- Rest between workouts. Only professional athletes who have a good feel for their body can perform crossfit complexes every day. Normal mode - 1 day training, 1 day rest.
- Follow your exercise technique. Better to do it with less weight well than with a heavy load, but at random.
- It is advisable to cool down at the end of strength training (stretching, abs exercises, lower back exercises, light cardio, etc.). It would seem that this is not a man's business - you say, but no. This part of the complex is extremely important for both men and women.
High-quality warm-up before crossfit training for men from "Borodach":
Crossfit training programs for men at home
We have prepared for you several effective training programs for men for different occasions. All of them are united by the fact that they are suitable for practicing at home. There will be 2 programs in total:
- If you are limited in sports equipment, then you do not have sports equipment from the list above (even kettlebells and dumbbells).
- A training program with all the necessary tools - a horizontal bar, a box, dumbbells, etc.
Attention! If you want to achieve serious athletic results in CrossFit, it is still important to stock up on equipment - at least a horizontal bar and weights!
Training program number 1 (without sports equipment)
The first training program for men at home without special equipment.
Weeks 1 and 3
Schedule of classes for the 1st and 3rd weeks. Be sure to monitor your progress - preferably in complexes where you need to do the more rounds, the better, try to increase the number of rounds from week to week.
| Day 1 | We work for 16 minutes (1 exercise alternating every minute, that is, 8 minutes for each):
Rest 2 minutes. The more rounds in 10 minutes, the better:
At the end of the complex, we make the bar 4 times for 1 minute with intervals of 20 seconds for rest. |
| Day 2 | Recreation |
| Day 3 | Circuit workout 30 minutes without rest (the more rounds, the better):
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| Day 4 | Recreation |
| Day 5 | We work for 12 minutes (the more rounds, the better):
We work for 15 minutes (the more rounds, the better):
At the end of the complex, we make the bar 4 times for 1 minute with intervals of 20 seconds for rest. |
| Day 6 | Recreation |
| Day 7 | Recreation |
Weeks 2 and 4
We do the following complexes already in the 2nd and 4th weeks of our program:
| Day 1 | We work for 16 minutes (alternating 1 exercise per minute, that is, 8 minutes for each):
We work for 15 minutes (the more rounds, the better):
|
| Day 2 | Recreation |
| Day 3 | We work for 30 minutes (circular training):
|
| Day 4 | Recreation |
| Day 5 | We work until we complete the whole complex - we focus on 40-60 minutes:
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| Day 6 | Recreation |
| Day 7 | Recreation |
Home workout program # 2
Moving on to a more complete home crossfit training program. This time with sports equipment.
Weeks 1 and 3
| Day 1 | We work for 15 minutes (the more rounds, the better):
Rest 2 minutes. We work for 15 minutes (the more rounds, the better):
|
| Day 2 | Recreation |
| Day 3 | We work for 12 minutes (alternating 1 exercise per minute, that is, 6 minutes for each):
We work for 15 minutes (the more rounds, the better):
|
| Day 4 | Recreation |
| Day 5 | It's time to eat a little. We will make the “Murph” complex in a home interpretation and a little shortened. We work until we complete the whole complex - we focus on 40-60 minutes:
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| Day 6 | Recreation |
| Day 7 | Recreation |
Weeks 2 and 4
| Day 1 | We work for 15 minutes (the more rounds, the better):
Rest 5 minutes. We work for 10 minutes (the more rounds, the better):
|
| Day 2 | Recreation |
| Day 3 | We work for 12 minutes (alternating 1 exercise per minute, that is, 6 minutes for each):
We work for 15 minutes (the more rounds, the better):
|
| Day 4 | Recreation |
| Day 5 | We work for 12 minutes (alternating 1 exercise per minute, that is, 6 minutes for each):
We work for 15 minutes (the more rounds, the better):
|
| Day 6 | Recreation |
| Day 7 | Recreation |
In the future, you can increase the intensity of these programs - increase working weights, the number of repetitions and circles. The main thing is not to overdo it and not drive yourself into overtraining. You can also make more complex WODs from those that suit you in terms of equipment availability.
Share examples of your training and success! If you liked the material, do not hesitate to tell your friends about it. Still have questions? Welcom in the comments.
