Training Guide Freeletics Strenthg

52 Pages·2013·7.141 MB·English

by  Freeletics

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YOU CAN HAVE
RESULTS OR
YOU CAN HAVE
EXCUSES.
YOU CANNOT
HAVE BOTH.
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3
CONTENT
WHAT IS FREELETICS? ................................................................................4
FREELETICS BASICS ...................................................................................5
GOAL OF THE FREELETICS STRENGTH GUIDE........................................6

TRAIN HARD...................................................................................................8
TRAINING INSTRUCTIONS ..........................................................................9
WORKOUTS AND MAX ...............................................................................31
EXERCISE EXPLANATIONS.........................................................................37
KEEP WORKING ..........................................................................................50

CODE OF HONOR.........................................................................................51
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FREELETICS STRENGTH GUIDE
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WHAT IS FREELETICS?
Freeletics is a sport. The core of Freeletics is a set of predefined
high-intensity workouts. All workouts are bodyweight only. You always do
them as fast as you can. They only take between 5 and 45min on average.
Workout times will be used to measure performances and progress and to
compare to other athletes.

WHERE TO TRAIN FREELETICS?
Parks, sports fields, gyms and the like are well suited. However, you can
do most workouts at home as well. For some no equipment is required, for
others a pullup bar, a wall or some sort of running track. Also, Freeletics can
be trained both alone and in a group.

WHY FREELETICS?
The high intensity allows for impressive results despite significantly reduced
workout times. Also, you only need your bodyweight. That means you can
work out efficiently anywhere and anytime.
GET THE APP!
No worries. Nobody is alone. We are thousands of athletes. If you are an
iOS user, download the free Freeletics Training App and connect to athletes
around the globe. Apps for other operating systems will follow.
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FREELETICS
BASICS
Freeletics contains two types of trai- Your fastest time of a certain
ning: Workouts and MAX. workout and your highest number
Workouts are a given set of exer- of repetitions of a certain MAX are
cises. The exercises have to be called personal best (PB). Since
completed in the exact same order Freeletics is a sport, PBs play an
and number as stated. All workouts important role.
are for time. Complete them as fast If you complete a workout or MAX
as possible. Your workout time is without a single modified repetition,
the performance measure. your performance receives a star
At MAX, you will get a certain (*). [Exercise modifications enable
amount of time to complete as athletes of all performance levels to
many repetitions of one exercise train Freeletics. See section
as possible. Here, your number EXERCISE EXPLANATIONS for
of repetitions is your performance more.] Star performances are
measure. always ranked before performances
without a star, no matter if they are
faster or slower, higher or lower.
Besides our performances, we also
track the development of our
bodies. We recommend you to take
pictures regularly about every 7-10
days. Without pictures, it will be
difficult to track physical progress
since your body will only change a
tiny bit every day.
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FREELETICS STRENGTH GUIDE
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STRENGTH
GUIDE
The Freeletics Strength Guide is a Your energy and nutrients intake
goal oriented training plan to in- is a function of your nutrition and
crease strength and build muscle. equally important. No matter what
Only Freeletics workouts and MAX goal you have, a fresh and
will be used. The strength guide is balanced nutrition is a must for
particularly suited to build muscle every athlete. Our nutrition guide
without gaining fat. telling you exactly what rules you
have to follow will be available
The training guide contains con- soon.
secutive training instructions that
are supposed to be done one after We want to talk straight from the
another. Athletes of all fitness levels beginning: Nothing comes easy.
can use this guide, since everybody There are no magical transforma-
completes the workouts at his own tions and no shortcuts. On the con-
pace and since there is an easy trary, physical changes, especially
version of every exercise. Never- building muscle successfully, take
theless, we ask you to consult a a lot of time and energy, sweat and
doctor before starting Freeletics effort. For everybody - there are
especially because the training no exceptions. On the other hand,
intensity is very high. everybody can achieve the desired
results. Hard work pays off. For
To successfully build strength and everybody - there are no exceptions
muscle, your muscles and ner- either. It is your choice. Be am-
vous system need to be exposed bitious, disciplined and persistent.
to intense stimuli continually. At Your performance will increase
the same time, your body always significantly within the first weeks
needs to have a sufficient amount already. Your body will start to
of energy and nutrients - particularly change noticeably after six to eight
protein - to be able to adapt weeks. Then it’s all about keeping
successfully. the hard work up and staying focu-
Short and intense Freeletics sed.
workouts will stimulate your system.
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Your body is a mirror of your
lifestyle. Consequently, the
Freeletics Strength Guide has no
predefined end. It is not a trans-
formation program that is to be
completed once just to get back to
former behaviors right after it.
Absolutely not!
Our guides are the ideal start for a
fit and active life. You will quickly
make progress. However, it is cru-
cial that you do not stop after you
have finished one of them. Keep
working!
To look good and be fit requires
proper training and healthy nutrition
as integral parts of your lives.
With this in mind:
COMMIT
AND DON‘T
EVER QUIT.
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TRAIN HARD

Freeletics is really tough. This is the first step towards your
Especially at the beginning, the new self. You are about to become
workouts seem to be huge, the strong, well-conditioned and
own fitness tiny and the workload awesomely good-looking.
way too high. No worries. This will Look in the mirror for one last time,
change quickly. All of you who have because what you see now will
already been with us for a while soon belong to the past.
know that. Focus on not giving up.
You have it within you - every
single one of you. It’s painful and
exhausting but it pays off.
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TRAINING
INSTRUCTIONS
In the following, you will find all Pullups are a very important part of
training instructions for the next the Freeletics Strength Guide. You
15 weeks. One session equals the will therefore need a pullup bar or
amount of training for one day. In some other sort of stable pullup
the first week, for instance, you will appliance (at home, outside, at a
have 4 days of training and 3 rest gym or at a fitness club).
days. It is generally up to you when
to take those rest days. Make sure to complete all workouts
with the exact same order and num-
The instructions equal the ber of repetitions as stated below.
minimum required workload. If you All workouts and exercises will be
are capable of training more, you explained in detail within the next
can complete additional workouts. sections of the guide.
The first workout and the first MAX
of each week are suitable to be We recommend you to warm-up
added whenever you want to. before every training session and
Complete at least 75% of the to stretch afterwards. For warming
sessions (mostly 3 of the given 4) up, Jogging, jumping jacks, arm
to proceed to the next week. If you circles, light stretching and the like
complete less, repeat the are suitable.
corresponding week.
Finally, there is just one last thing to
You will often receive a weekly say: Quitting is not an option.
challenge. Completing those Never.
challenges will make sure that you
progress continually.
Also, don’t forget to record your
workout times and MAX repetitions.
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TRAINING
INSTRUCTIONS
WEEK 1
SESSION 1
Venus
SESSION 2
Pullup MAX - 3min break - Squat MAX -
3min break - Pullup MAX
SESSION 3
Venus
SESSION 4
Pullup MAX - 3min break - Squat MAX -
3min break - Pullup MAX
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FREELETICS STRENGTH GUIDE