THE LUDUS GAMES 6 WEEK

TRAINING PROGRAM

TIME TO UNLEASH YOUR INNER GLADIATOR

COACHES VLOG

JOURNAL 

ENTRY

TIME TO SET YOUR INTENTIONS!!!

What do you want to achieve this week?

What do you want to achieve at the Games?

Why are you taking part?

What are your limiting beliefs?

What do you need to do to transform these limiting beliefs into positive affirmations?

We are going to introduce intermittent fasting to your eating plan this week. You are going to fast for 16 hours and then eat within an 8 hour window. Try this for the first three days of the week and see how you go. FOR EXAMPLE: You will fast from 8pm until 12pm the next day and then you will have an eating window from 12pm until 8pm before you fast again. 

NUTRITION

TRAINING

In this foundation phase aim for 2-3 Ludus sessions per week. Stagger them throughout the week with your workload accordingly. Try to get a couple of steady state cardio sessions in as well to help build that base. It would really help your strength base if you can get a couple of weights sessions in too. 

RECOVERY

Use a foam roller after every session this week.

Magnesium is a great supplement to aid muscle recovery. 

Make sure you are constantly sipping water through the day and try to get a minimum of 2L in. 

Make sure you make time to stretch whether it's after class or at a yoga session. Try to fit at least 15 mins a day. 

WEEK ONE CHALLENGE SET

COMPLETE

  • 20 SUMO CRUNCH

  • 20 PUSH UPS

  • 20 AIR SQUATS

  • 20 LUNGES

  • 10 BURPEES

  • 10 BEAR CRAWLS

  • 400M RUN

  • X 3 ROUNDS

COMPLETE 2X DURING THE WEEK AND RECORD TIMES (3 DAYS MIN BETWEEN)

WEEK 1 SCHEDULE

MON LUDUS SESSION 

TUES WEIGHTS AND 30MIN RUN

WED LUDUS SESSION

THU WEIGHTS AND 30MIN RUN

FRI LUDUS SESSION

SAT SSC OR LUDUS SESSION

SUN REST DAY 

CHECK BACK HERE REGULARLY TO SEE UPDATES 

Ludus Magnus offers hour-long group fitness sessions with a focus on strength and conditioning. Utilising bodyweight exercises and unconventional exercise equipment to provide fun, dynamic, and challenging sessions that will leave you gasping for breath, sweating buckets, but loving every minute of it.

© 2018 LUDUS MAGNUS LIMITED

NEWTON, AUCKLAND 1011

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