Kayvan SEYRI Online Coaching

This full-body program progresses you toward a series of more complex movements that will improve your overall athletic strength.Over this time, you will work through 4 phases and focus on improving your coordination and athleticism. The volume of sets and reps will increase progressively to emphasise adaptation.این برنامه ورزشی و بدنسازی بدن شما را به سوی مجموعه‌ای از حرکات پیچیده‌تر هدایت می‌کند که استقامت و قدرت بدنی شما را بهبود می‌بخشد. در طول این زمان، شما در یک تا ۳ مرحله کار خواهید کرد و بر بهبود هماهنگی و توانایی ورزشی خود تمرکز خواهید کرد. حجم ست‌ها و تکرارها به تدریج افزایش می‌یابد تا بر آمادگی جسمانی شما تأکید شود. در صورت احتیاج به هرگونه کمک و اطلاعات لطفا با بنده تماس بگیریدBu tam vücut programı, genel atletik gücünüzü artıracak daha karmaşık hareketlere doğru sizi ilerletir.Bu süre boyunca, 4 aşamadan geçecek ve koordinasyonunuzu ve atletikliğinizi geliştirmeye odaklanacaksınız. Set ve tekrarların hacmi, adaptasyonu vurgulamak için kademeli olarak artacaktır.يقدم لك هذا البرنامج الكامل للجسم تدريجيًا حركات أكثر تعقيدًا لتحسين قوتك الرياضية العامة.خلال هذه الفترة، ستعمل عبر 4 مراحل وتركز على تحسين التنسيق واللياقة البدنية. ستزداد عدد المجموعات والتكرارات تدريجيًا للتأكيد على التكيف.

3-day-a-week program that combines both strength training and cardiovascular exercises in each session. This approach allows for full-body workouts that are both time-efficient and effective for weight loss, toning, hypertrophy, and strength building.PhasePurpose# of weeks#of daysFoundationLearn the exercises, establish good form, and build a base level of fitness.23Building MomentumIncrease the volume slightly by adding sets or reps, maintaining a moderate intensity.23IntensificationAdd intensity by increasing weights, reps, or cardio interval duration.23You can reach me to discuss this plan face to face on Zoom or FaceTime or on watts app

Maintain mobility (range of motion), Stability (control of movement) and balance throughout this program.Work to increase your resilience and capacity to decrease risk of pain and injury while increasing your ability to pursue the physical activities that are your passion.This program will build a stable foundation to build upon before progressing into an increase in capacity. Strengthen basic movement patterns to move better, feel better and perform at your best.PhasePurpose# of weeks#of daysFoundationSet foundation for further success while decreasing risk of pain and injury.32Building MomentumThis phase is an extension of the first foundation phase to improve performance and helping you define what performance means to you.32General PreparationDuring this phase you should expect increased volume from a foundational phase and focus on increased capacity32This is what I call the load management to make sure what you do is correctly measured to your goal specification

Complete Volleyball Strength & ConditioningPhaseGoal#Wks#DaysPreprationThe first phase introduces exercises and movements targets Full-body & design to establish core foundation, range of motion, movement efficiency, stability and multi-joint mobility.33Strength IFocus will be placed on maintaining the core principles of the previous phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. You should expect increased volume from the previous phase.43Strength IIThis phase focuses on an increase in strength to support movements. During this phase, the volume decreases and the external resistance increases with a focus on fundamental movement patterns.43PowerDuring the Power phase of this program, you will complete the transition from strength-based work to speed work. The primary focus is explosive power through the recruitment of fast-twitch muscle fibers.43TransitionDuring this period, the overall intensity, volume, and external resistance is significantly decreased, while core and stability are emphasized. An increased focus will be placed on the warmup and recovery blocks of your workouts. This will help prepare your body to regenerate.13This systematic approach prepares a professional volleyball player to meet the high physical demands of the sport by enhancing both performance and longevity in their career. This periodised workout include:Warm upMovement preparationsstructured and specific weight liftingvery well defined volume and intensityCool down and regeneration sectionvery cleared instructions and videosperformance rediness

RapidFit: Melt Fat, Build MuscleFoundation 1This phase focuses on an introduction of common movement patterns found within the EXOS training system and offers an opportunity to increase movement competency. Additionally, a Foundational phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. This will truly set your foundation for further success in later themes while decreasing risk of pain and injury. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.3 Days a week for 3 weeksBuilding MomentumThis phase is an extension of the first foundation phase. There is an increased emphasis on training volume to increase capacity, while continuing to increase mobility (range of motion) and stability (control of movement), while correcting any remaining movement asymmetries. This expanded foundation will help bolster success with future performance themes, improving performance while decreasing risk of injury or pain, helping you define what performance means to you. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.3 Days a week for 3 weeksExtensive 1During this phase a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. You should expect increased volume from a foundational phase. This focus on increased capacity will further set the foundation for later performance work. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.3 Days a week for 3 weeksExtensive 2This phase focuses on an increase in volume, pulling together elements of foundational themes, general preparation themes, and hypertrophy themes. The overall goal is to focus on fundamental movement patterns while increasing training capacity and overall resilience. Extensive One will focus closer to the foundational end of the continuum, as opposed to Extensive Two which now moves closer to the hypertrophy end of the continuum. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.3 Days a week for 3 weeks

Your Complete Beginner’s 12-Week 5K Running and Strength Training Plan – No Experience Needed!Running Duration13 weeksStrength Training12 WeeksTraining Phases4 x 3 weeksNumber of workout6 per weekAre you ready to run your first 5K but don’t know where to start? This 12-week beginner-friendly plan is specifically designed for those with zero running experience. With a carefully structured, 6-day-a-week schedule, you’ll progress from walking to running with ease.But that’s not all! Running alone isn’t enough – strength training is crucial to avoid injury and improve your overall fitness. This plan includes two strength training sessions per week, each with full video demonstrations and easy-to-follow instructions. It’s designed to help you build strength, endurance, and confidence as you work towards your goal of completing your first 5K.What you get:A complete 12-week plan with progressive running and strength training.Full video demonstrations for each strength workout.Warm-ups and cool-downs built into each session.Progressive overload with a 4-phase strength program designed to grow with you.Delivered through a professional app accessible on iOS and Android, so you can follow your plan anytime, anywhere.Get started today, and in just 12 weeks, you’ll be crossing the finish line with strength and confidence!"This 12-week beginner 5K running program broken down by day, complete with training intensity and heart rate (HR) zones. The program is designed to gradually increase your running endurance while ensuring you stay within safe and effective HR zones for cardiovascular improvements."Sign Up Now and take the first step towards your 5K and a stronger, healthier you!"

Complete Beginner’s 12-Week 5K Running and Strength Training No Experience Needed!Running Duration13 weeksStrength Training12 WeeksTraining Phases4 x 3 weeksNumber of workout6 per weekAre you ready to run your first 5K but don’t know where to start? This 12-week beginner-friendly plan is specifically designed for those with zero running experience. With a carefully structured, 6-day-a-week schedule, you’ll progress from walking to running with ease.But that’s not all! Running alone isn’t enough – strength training is crucial to avoid injury and improve your overall fitness. This plan includes two strength training sessions per week, each with full video demonstrations and easy-to-follow instructions. It’s designed to help you build strength, endurance, and confidence as you work towards your goal of completing your first 5K.What you get:A complete 12-week plan with progressive running and strength training.Full video demonstrations for each strength workout.Warm-ups and cool-downs built into each session.Progressive overload with a 4-phase strength program designed to grow with you.Delivered through a professional app accessible on iOS and Android, so you can follow your plan anytime, anywhere.Get started today, and in just 12 weeks, you’ll be crossing the finish line with strength and confidence!"This 12-week beginner 5K running program broken down by day, complete with training intensity and heart rate (HR) zones. The program is designed to gradually increase your running endurance while ensuring you stay within safe and effective HR zones for cardiovascular improvements."Subscribe Now and take the first step towards your 5K and a stronger, healthier you!"

Here's a 15-week beginner 10K running program broken down by day, complete with training intensity and heart rate (HR) zones. The program is designed to gradually increase your running endurance while ensuring you stay within safe and effective HR zones for cardiovascular improvements.Improve your performance in endurance sports through this program, which utilizes many of the same components as the performance programs created for top athletes. With an initial focus on movement efficiency, this program will improve your economy of movement for your sport, helping you decrease performance times. Once that movement efficiency is built as a foundation, improve your overall strength and power to help you climb hills with greater ease, move faster, and ultimately get to the finish line in less time.HR Zones Explanation:Zone 1 (Warm-up): 50-60% of max HR (easy effort, can hold a conversation).Zone 2 (Easy): 60-70% of max HR (comfortable pace).Zone 3 (Moderate): 70-80% of max HR (steady, slightly challenging).Zone 4 (Hard): 80-90% of max HR (difficult, unable to speak easily).