qfit Functional Strength Workout Program: 5 Day Field Force

A functional strength workout program can be used by bodybuilders, athletes, gym enthusiasts and anyone wanting to improve their performance of strenuous activity, including sports fitness.

Maximal or functional strength training programs do not necessarily increase the size of a muscle (hypertrophy) but they do lead to neuromuscular adaptations that are favourable for greater muscular support and growth.

Field Force is a 5-day functional strength workout plan, designed to maximize muscular strength while improving your range, speed and power of movement.

Campbell Bannerman, your digital personal trainer, initially designed this functional strength workout with the intention of assisting team field sports people, to improve their game. With a balanced focus on lower body strength plus functional strength movement exercises in all muscle groups, this gym program can be the adjustment your body needs to handle the rigours of your regular routine.

Bodybuilders have exceptional muscle mass but they are typically bigger than they are strong. If most of your gym workouts have focussed on building muscle strength this workout plan will help to improve your muscular strength and agility, pushing your support muscles into a new category of development. Adding this program to your long term training schedule for a six week period will strengthen muscle fibres while defining primary muscle groups.

If an athletic body type is your primary goal, this high intensity workout plan will also create greater muscular definition, if performed correctly. For regular gym enthusiasts, this program may be an advanced program but if performed with good form and light weights, will improve your fitness and performence of regular exercise.

The qfit 5 Day Field Force workout plan has a high number of exercises and repetitions. By the end of this program you will be able to do more exercises in any set time period. The increase in intensity will trigger a better functional response rate, progressing your physical development, muscular stamina and endurance.

Every registered qfit Member gets all the support they need. With the qfit 5 Day Field Force workout plan you will get a range of products and services, including a full program outline, a downloadable diary tailored to this plan, full exercise video instructions available online (with download options for most mobile phone handsets and portable player devices), "email your trainer" support services and knowledgebase articles.

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Sample Routine: 5 Day Field Force

Back / Shoulders / Legs: Routine Day 1 - Week 3

This is a sample of one of the routines you'll be doing. The plan changes on a daily basis with varying exercises across all muscle groups and also on a weekly basis with changes in intensity / weight levels used.

Exercise video instructions are provided for every exercise in the entire workout plan.  There are four examples listed here for you to view:

	Day 1
Workout Intensity	90%
Back
Straight Arm Lateral Pulldown immediately followed by	4 sets 6 reps max followed by 4 sets To exhaustion
Chin-Ups (free standing)
Isolateral Row - PG, DA immediately followed by	4 sets 6 reps max followed by 4 sets 20 reps
Barbell Bent Over Row
Shoulders
Incline Shoulder Press immediately followed by	4 sets 6 reps max followed by 4 sets 20 reps
Barbell Upright Row
Legs
Seated Leg Curl immediately followed by	4 sets 6 reps max followed by 4 sets 20 reps
Squat Rack Bent Leg Dead Lifts
Abs
Roman Chair Obliques	20 reps
Core Bosu Mega Crunch	20 reps
Core Elbow to Knee - Alternate Leg	20 reps
.... followed by three additional ab exercises	20/20/20 reps

• Gym training 5 days per week
  for a total of 6 weeks

• Strength training program:
  Functional strength and movement

• Intensity range: Advanced (80-100%)

• Exercises per week: 71

Benefits of Field Force: