If you have a desire to start playing sports, but the nearest gym is on the other side of the city, planning on your own is difficult, and Monday, when you are going to start everything, is not coming, then a hundred-day workout can be an excellent option. This step-by-step 100-day program includes everything you need to fully engage in sports. Every day you will expend effort, learn new things and change in order to get results, and most importantly, the end of the program does not mean the end of development, because its main goal is to provide the foundation for independent continuation.
- What is a 100-day workout
- 5 reasons to use this program
- 5 Main Training Goals
- Can anyone take this program?
- What does the training scheme consist of? Preparation and warm-up
- Basic block (49 days)
- Advanced block (42 days)
- Turbo (7 days)
- Conclusion (2 days)
What is a 100-day workout
The hundred-day workout is a youth sports movement whose philosophy is a combination of simple training and a healthy lifestyle. This absolutely free program brings together like-minded people both in reality and online (through a special application).
The program was created on the basis of a consolidated analysis of numerous sources and their crystallization into a working scheme, the pillars of which are two principles - simplicity and effectiveness.
Did you know? During the existence of the program, residents of 384 cities took part in it.
Future plans
Although we have already achieved some success with our application, I am confident that this story is just beginning. We are very happy every time we read a review from a program graduate about how SOTKA changed his life. And at the same time, we understand how much work remains to be done.
Now all our efforts are aimed at increasing the audience of the program. First of all, due to the launch of the English version of SOTKA. We already have participants from different countries, but these are either Russian-speaking participants or enthusiasts going through the program with the help of a translator. Overcoming the language barrier is our main challenge for the coming year.
We also have a number of ideas on how to make the application even more effective, including through the use of neural networks and a large array of data to further personalize the process for a specific participant. But these are tasks for later.
Can anyone take this program?
Although the workout program is positioned as suitable for beginners, it is still associated with quite serious loads. Therefore, some people are better off giving it up. So, what reasons are serious enough to forget about training (at least until they are eliminated):
- Any unhealed injuries - fractures, dislocations, sprains, concussions.
- Any diseases of bones and joints - arthritis, arthrosis, osteoporosis - all these diagnoses close the way to heavy loads.
- Any problems with the cardiovascular system - here you need not to go to the horizontal bars, but to see a doctor.
- Pregnancy - if you are pregnant, there are many more suitable workouts for you: from exercises with a ball to special classes in the pool, but not workout.
- It is also recommended to interrupt training if you become ill with anything accompanied by a high temperature.
Important! If you have the slightest doubt about your health, consult your doctor and, if necessary, undergo an examination/test before starting exercise. Workout is the path to health, not sick leave!
What does the training scheme consist of?
Workout training is cyclical and progresses. When changing blocks, there is a qualitative jump in loads. Each workout is based on repetition of basic exercises with various variations and a planned increase in their number.
Preparation and warm-up
Before you begin the exercises, the body needs to be warmed up. This increases the efficiency of your efforts and reduces the risk of injury. As a warm-up, simple exercises familiar to us from school physical education lessons are suitable - bending, turning, bending the body, running in place. If possible, jump rope.
Basic block (49 days)
The basic block consists of a set of simple exercises performed sequentially. These are pull-ups and push-ups (exercises using your own weight), interspersed with squats. An example of a basic block exercise technique:
- Pull-up - hang on the bar with outstretched arms, rise, freeze, lower. Repeat.
- Squatting - legs slightly wider than shoulders, toes parallel or slightly apart, squat as you inhale, rise as you exhale, keeping your feet on the ground.
- Push-ups - lying down, arms slightly wider than shoulders, body extended in a straight line, lower and rise, bending your elbows.
Each week of the block consists of five days of exercise, one day of rest (chosen at your discretion) and one day of stretching (the final day is required). When following the instructions, you must strictly adhere to the following rules :
- The exercises must be performed perfectly. If it doesn’t work, take a break or reduce the load to a level at which it will work, namely, replace the exercise with an easier option, while doubling the amount.
- The number of repetitions is strictly the same. If it doesn’t work, see above.
- Between repetition circles there must be a pause for rest - strictly from half a minute to a minute.
Important! Upon completion of the exercises, you should not fall off your feet from fatigue. Always leave a reserve of strength.
Advanced block (42 days)
In the advanced block, the following innovations are added - circuit training is replaced by approaches, and basic exercises are performed in a more complex technique.
Example of changing the pattern : do all pull-ups - rest - all squats - rest - all push-ups - rest - all lunges.
It is important here to correctly calculate the increased load, so at the slightest sign that you cannot perform the proposed exercises, return to the techniques of the previous block.
Turbo (7 days)
The turbo block is carried out after the advanced one and is recommended for those who have coped with the previous one, are well accustomed to the loads and want to reach a new level. This is the block with the highest load, so if you can’t cope, don’t worry, you can just continue doing more familiar exercises.
Example of turbo block exercises: warm-up, “Rider” exercise, bringing breathing back to normal, followed by a set of three push-ups, two lunges (legs alternate) and pull-ups. Exercises should be repeated cyclically at a calm pace for 10–15 (depending on preparation) minutes.
Learn the correct technique for performing lunges with barbells and dumbbells.
Conclusion (2 days)
This stage is the end of the program. Each participant can continue to train independently, performing exercises from the basic or advanced blocks (depending on what loads they feel ready for).
At the end of the program, the results are necessarily summed up, which includes measuring the dynamics of each participant’s performance, as well as providing feedback to the organizers in order to refine and improve the next run of the workout.
Peculiarities
The set of exercises is designed for beginners and athletes who are just starting to return to sports after a long break. The main goal of training is to form a habit in a person to exercise regularly, improve his physical performance and get his body in order.
A distinctive feature of workout is that all movements are based on theoretical knowledge. The creators of the complex strive to ensure that the athlete approaches training wisely:
- Carefully monitored the execution technique (breathing control, order of execution, execution technique).
- He knew how to solve problems or difficulties that arose during the training process (relieve spasms during training, reduce pressure on muscles, get rid of calluses when working with a horizontal bar).
- So that the athlete can later independently develop a set of exercises for training and create a proper nutrition menu. I could also motivate myself to move on.
In addition, the authors pay great attention to the fact that a person strives to change his lifestyle: changing his diet, the motivational aspect, the rhythm of life, getting rid of bad habits.
To start working out, you don’t have to go to the gym or look for special equipment. You can exercise at any convenient time where there is a horizontal bar. This may be a house, a yard, a sports ground, etc.
Advantages and disadvantages of such a process
We already talked about the advantages of workout at the beginning: there is no need for financial expenses and the need to find a special place for training. However, this is precisely where the main disadvantages arise - exercising outside makes you dependent on the vagaries of the weather, because if it rains or snows, then training is not only problematic, but also dangerous.
Also, the fact that the program is based solely on personal enthusiasm carries the risk of at least not reaching the end, or even leaving the race at the start.
However, if you are determined to work on yourself, workout is a great opportunity to change for the better, because there are practically no objective obstacles that can be cited as self-justification.
Workout Sports and fitness Types of fitness
