Workouts

Packages

Challenge

Choose the Training Program you really need.
You will receive the Workout and the videos explaining the exercises.

TOTAL BODY HIIT WORKOUT - KETTLEBELL & BODYWEIGHT

Total Body HIIT (High Intensity Interval Training) Workout by using one Kettlebell and Bodyweight Exercises
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BODYWEIGHT TOTAL BODY HIIT WORKOUT

Total Body HIIT (High Intensity Interval Training) Workout by using Bodyweight Exercises
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BACK INTO SHAPE AND HEALTH - MAN AND WOMAN

Training Program aimed at getting you in Shape and Physical Health after a period of inactivity
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BUTT TONE-UP WORKOUT FOR WOMEN

Glute Tone-up and Strength Training Program for Women
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HARDGAINER TRAINING PROGRAM - 1st MONT WORKOUT

Specific Hypertrophy Program for Ectomorph - 1st Month
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HARDGAINER TRAINING PROGRAM - 2nd MONT WORKOUT

Specific Hypertrophy Program for Ectomorph - 2nd Month
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HARDGAINER TRAINING PROGRAM - 3rd MONT WORKOUT

Specific Hypertrophy Program for Ectomorph - 3rd Month
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KETTLEBELL WORKOUT - BASIC LEVEL

"Total Body" Training Program with Kettlebell and Bodyweight Exercises for Beginner Users
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KETTLEBELL WORKOUT - INTERMEDIATE LEVEL

"Total Body" Training Program with Kettlebell and Bodyweight Exercises for Intermediate Users
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KETTLEBELL WORKOUT - ADVANCED LEVEL

"Total Body" Training Program with Kettlebell and Bodyweight Exercises for Advanced Users
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SUSPENSION TRAINING - BASIC LEVEL

"Total Body" Training Program with Suspension Training Straps for Beginner Users
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SUSPENSION TRAINING - INTERMEDIATE LEVEL

"Total Body" Training Program with Suspension Training Straps for Intermediate Users
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SUSPENSION TRAINING - ADVANCED LEVEL

"Total Body" Training Program with Suspension Training Straps for Advanced Users
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CLUBBELL WORKOUT - BASIC LEVEL

"Total Body" Training Program with Clubbell and Bodyweight Exercises for Beginner Users
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CLUBBELL WORKOUT - INTERMEDIATE LEVEL

"Total Body" Training Program with Clubbell and Bodyweight Exercises for Intermediate Users
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CLUBBELL WORKOUT - ADVANCED LEVEL

"Total Body" Training Program with Clubbells and Bodyweight Exercises for Advanced Users
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SANDBAG WORKOUT - BASIC LEVEL

"Total Body" Training Program with Sandbag for Beginner Users
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SANDBAG WORKOUT - INTERMEDIATE LEVEL

"Total Body" Training Program with Sandbag for Intermediate Users
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SANDBAG WORKOUT - ADVANCED LEVEL

"Total Body" Training Program with Sandbag for Advanced Users
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STEEL MACE WORKOUT - BASIC LEVEL

"Total Body" Training Program with Steel Mace and Bodyweight Exercises for Beginner Users
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STEEL MACE WORKOUT - INTERMEDIATE LEVEL

"Total Body" Training Program with Steel Mace and Bodyweight Exercises for Intermediate Users
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STEEL MACE WORKOUT - ADVANCED LEVEL

"Total Body" Training Program with Steel Mace and Bodyweight Exercises for Advanced Users
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DUMBBELL WORKOUT - BASIC LEVEL

"Total Body" Training Program with Dumbbells and Bodyweight Exercises for Beginner Users
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DUMBBELL WORKOUT - INTERMEDIATE LEVEL

"Total Body" Training Program with Dumbbells and Bodyweight Exercises for Intermediate Users
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DUMBBELL WORKOUT - ADVANCED LEVEL

"Total Body" Training Program with Dumbbells and Bodyweight Exercises for Advanced Users
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GLOBAL POSTURAL TRAINING

Joint Mobility and Core Training
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JOINT MOBILITY FOR RUNNERS

Specific Joint Mobility Training Program for Running, for injuries prevention and performance improvement
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JOINT MOBILITY WORKOUT FOR CALISTHENICS

Specific Joint Mobility Program for Calisthenics athletes and practitioners, to prevent injuries and improve the skills
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JOINT MOBILITY WORKOUT FOR CROSSFIT

Specific Joint Mobility Program for Crossfit athletes and practitioners, to prevent injuries and improve physical performance
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SPINE FUNCTIONAL REHAB

Spine Joint Mobility, Core Training, Postural Training and General Strength
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SHOULDER FUNCTIONAL REHAB

Shoulders Joint Mobility, Core Training, Postural Training and General Strength
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HIPS FUNCTIONAL REHAB

Hips Joint Mobility, Core Training, Postural Training and General Strength
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ELBOW AND WRIST FUNCTIONAL REHAB

Elbow and Wrist Joint Mobility and Stability, Core Training, Postural Training and General Strength
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LOWER BACK FUNCTIONAL REHAB

Lower Back Joint Mobility and Stability, Core Training, Postural Training and General Strength
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KNEE FUNCTIONAL REHAB

Knee Joint Mobility and Stability, Core Training, Postural Training and General Strength
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ANKLE FUNCTIONAL REHAB

Ankle Joint Mobility and Stability, Core Training, Postural Training and General Strength
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SHOULDERS JOINT MOBILITY WORKOUT

Shoulders Joint Mobility for Health and Performance
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SPINE JOINT MOBILITY WORKOUT

Spine Joint Mobility for Health and Performance
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HIPS JOINT MOBILITY WORKOUT

Hips Joint Mobility for Health and Performance
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SPORTS INJURIES PREVENTION WORKOUT

Specific training program for the prevention of injuries of athletes of every sport
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KETTLEBELL SPEED CONDITIONING FOR SPORTS

Sports Performance Training - Speed Conditioning Workout by using one Kettlebell
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KETTLEBELL ENDURANCE CONDITIONING FOR SPORTS

Sports Performance Training - Endurance Workout by using one Kettlebell
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KETTLEBELL STRENGTH CONDITIONING FOR SPORTS

Sports Performance Training - Strength Conditioning Workout by using one Kettlebell
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KETTLEBELL POWER CONDITIONING FOR SPORTS

Sports Performance Training - Power Conditioning Workout by using one Kettlebell
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POWER ENDURANCE CONDITIONING FOR SPORTS

Sports Performance Training - Power Endurance Workout
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STRENGTH AND CONDITIONING FOR CYCLING

Functional Strength, Core Training, Joint Mobility Exercises
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KETTLEBELL CONDITIONING FOR CYCLING

Functional Strength Training for Cycling by using one Kettlebell
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KETTLEBELL CONDITIONING FOR RUNNERS

Functional Strength Training for Runners by using one Kettlebell
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STRENGTH AND CONDITIONING FOR RUNNERS

Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR SWIMMING

Functional Strength, Speed Endurance, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR TRIATHLON

Functional Strength, Core Training, Joint Mobility Exercises
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FOOTBALL CONDITIONING

Functional Speed Endurance Training for Football Players
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KETTLEBELL FOOTBALL CONDITIONING

Functional Strength Training for Football Players by using one Kettlebell
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KETTLEBELL CONDITIONING FOR BASKETBALL

Functional Strength Training for Basketball Players by using one Kettlebell
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STRENGTH AND CONDITIONING FOR BASKETBALL

Power Endurance, Functional Strength, Core Training, Joint Mobility Exercises
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KETTLEBELL CONDITIONING FOR VOLLEYBALL

Functional Strength Training for Volleyball Players by using one Kettlebell
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STRENGTH AND CONDITIONING FOR VOLLEYBALL

Power Endurance, Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR BEACH VOLLEY

Power Endurance, Functional Strength, Core Training, Stability and Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR RUGBY

Power Endurance, Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR HOCKEY

Power Endurance, Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR SKIING

Power Endurance, Functional Strength, Core Training, Joint Mobility Exercises
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KETTLEBELL CONDITIONING FOR COMBAT SPORTS

Functional Strength Training for Combat Sports by using one Kettlebell
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STRENGTH & CONDITIONING FOR BOXING

Power & Speed Endurance Workout for Boxing
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STRENGTH & CONDITIONING FOR KICK BOXING

Power & Speed Endurance Workout for Kick Boxing
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STRENGTH & CONDITIONING FOR MUAY THAI

Power & Speed Endurance Workout for Muay Thai
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STRENGTH & CONDITIONING FOR MMA

Power Endurance Workout for Mixed Martial Arts
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STRENGTH & CONDITIONING FOR TAEKWONDO

Power & Speed Endurance Workout for Taekwondo
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STRENGTH & CONDITIONING FOR KARATE

Power & Speed Endurance Workout for Karate
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KETTLEBELL TENNIS CONDITIONING

Functional Strength Training for Tennis Players by using one Kettlebell
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STRENGTH AND CONDITIONING FOR TENNIS

Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR GOLF

Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR BASEBALL

Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR ATHLETICS

Power and Speed Endurance, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR CLIMBING

Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR SURFING

Functional Strength, Core Training, Joint Mobility Exercises
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FUNCTIONAL TRAINING FOR MOTORCYCLING

Functional Strength, Endurance, Core Training, Joint Mobility Exercises
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FUNCTIONAL TRAINING FOR AUTO RACING

Functional Strength, Endurance, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR HORSE RIDING

Functional Strength, Core Training, Joint Mobility Exercises
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STRENGTH AND CONDITIONING FOR SAILING

Functional Strength, Core Training, Joint Mobility Exercises
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DANCE SPORT - STRENGTH FOR WOMAN

Functional Training Program for Female Sports Dance Athlete
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DANCE SPORT - STRENGTH FOR MALE ATHLETE

Functional Training Program for Male Sports Dance Athlete
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MAXIMAL STRENGTH WORKOUT

Pyramid and Superset Training
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GROUP TRAINING

Full Body Suspension Group Training
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FUNCTIONAL GROUP TRAINING

Full Body Kettlebells Group Training
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OCR PREP WORKOUT (OBSTACLE COURSE RACES)

Strength Endurance Training for Obstacle Course Race Athletes
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TACTICAL FUNCTIONAL TRAINING

Strength and Conditioning for Army and Police Forces
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KRAV MAGA FUNCTIONAL TRAINING

Strength and Conditioning specific for Self Defense Systems
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GRIP STRENGTH WORKOUT

Functional Strength fro Grip, Core Training, Joint Mobility Exercises
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EXTREME FUNCTIONAL STRENGTH WORKOUT

Extreme Functional Strength Workout
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CAPITAN AMERICA WORKOUT - KETTLEBELL & DUMBBELLS

Advanced Strength Endurance Training with Kettlebell and Dumbbells
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THOR WORKOUT - KETTLEBELL & STEEL MACE

Advanced Power Training with Kettlebell and Steel Mace
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IRON MAN WORKOUT - KETTLEBELL & CLUBBELL

Advanced Power Endurance Training with Kettlebell and Clubbells
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BLACK WIDOW WORKOUT - KETTLEBELL & TRX

Advanced Speed Training with Kettlebell and Suspension Training Straps
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HULK WORKOUT - KETTLEBELL & OLYMPIC BARBELL

Advanced Strenght Training with Kettlebell and Olympic Barbell
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SPIDERMAN WORKOUT - BODYWEIGHT & TRX

Advanced Functional Strength Training with Bodyweight and TRX Suspension Training exercises
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BATMAN WORKOUT - BODYWEIGHT & CLUBBELL

Advanced Functional Strength Training with Bodyweight and Clubbell exercises
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SUPERMAN WORKOUT - BODYWEIGHT & CALISTHENICS

Advanced Strength Training with Bodyweight and Calisthenics exercises
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WONDER WOMAN WORKOUT - BODYWEIGHT & KETTLEBELL

Advanced Functional Strenght Training with Bodyweight and Kettlebell exercises
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AQUAMAN WORKOUT - BODYWEIGHT & WATERBAG

Advanced Functional Strength Training with Bodyweight and Waterbag exercises
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FLASH WORKOUT - BODYWEIGHT & RESISTANCE BAND

Advanced Functional Speed Training with Bodyweight and Resistance Band exercises
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DAREDEVIL WORKOUT - BODYWEIGHT & STEEL MACE

Advanced Functional Strength Training with Bodyweight and Steel Macel exercises
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HARDGAINER TRAINING PROGRAMS

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AVENGERS WORKOUTS

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SUPERHEROES WORKOUTS

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FUNCTIONAL TRAINING FOR FOOTBALL

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KETTLEBELL CONDITIONING FOR SPORTS

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KETTLEBELL WORKOUTS - 3 MONTHS

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SUSPENSION TRAINING WORKOUTS - 3 MONTHS

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DUMBBELL WORKOUTS - 3 MONTHS

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CLUBBELLS WORKOUTS - 3 MONTHS

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STEEL MACE WORKOUTS - 3 MONTHS

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Back into Shape - Man Over 40

Getting into shape after a period of physical inactivity is always very difficult, especially when the age advances.
That’s why I have designed for you a 5-week program that allows you to give a good acceleration to your fitness state by focusing on what you really need, without unnecessary waste of time!
We will work from a minimum of 4 to a maximum of 6 weekly training sessions, half dedicated exclusively to Joint Mobility and Core Training (central area of the body) and the other half dedicated to physical training of the whole body.
This will allow you to improve not only your physical shape, but also your posture and the well-being of your entire body to 360°.
You can train wherever you want, at home, outdoors or in the gym because you just will need little space (4 square meters) and only two tools in addition to the bodyweight: a Kettlebell 16 or 20 kg (depending on your strength level) and a Suspension Training Straps (TRX or similar).

The Weekly Program includes two Training A and B (from one hour each), that you will alternate with each other according to the 5 weeks total training, according to the following scheme. First and fifth week:
Monday: Workout A (Joint Mobility and Core Training)
Tuesday: Workout B (Total Body Training)
Wednesday: Rest day
Thursday: Workout A (Joint Mobility and Core Training)
Friday: Workout B (Total Body Training)
Saturday and Sunday: Rest days
Second, Third and Fourth week:
Monday: Workout B (Total Body Training)
Tuesday: Workout A (Joint Mobility and Core Training)
Wednesday: Workout B (Total Body Training)
Thursday: Workout A (Joint Mobility and Core Training)
Friday: Workout B (Total Body Training)
Saturday: Workout A (Joint Mobility and Core Training)
Sunday: Rest day

The exercises that I have selected for you are of basic level, so you will not have any problem to execute them because I have considered that you are still for some time, and this program is just what you need to get back in motion gradually but in the best way!
You will also have all the step by step information, exercises, how to perform them (video where I explain you  in detail how to position and how to perform each exercise and movement), how many repetitions to do, how much recovery time etc.
All this material is always available directly on your smartphone/tablet/computer, without time limits even after 5 weeks!

What I’m asking you is to do your best and I guarantee that in these 5 weeks not only will your body change radically, but you will return to that incredible feeling of energy and well-being that you had put aside for too long.

This is the time to think about yourself and take care of yourself actively. Now is the time to act, I am at your side!

M.T. Emilio Troiano

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Sports Injuries Prevention

Whether you are a professional or amateur athlete, if you have tried to give your best in your Sport you probably had incurred several injuries more or less serious.
This leads to periods of frustration in which you are forced to stay away from your passion for some time. During this period of forced stop also you lose the state of physical fitness that you had previously, so then to return to full form after the recovery period, spends more valuable time.
Not to mention that many athletes regularly incur physical injuries, which then leads them in some cases even to abandon the competitive practice.

Therefore, Injuries Prevention is a fundamental component in every sport, regardless of the level and the specific sport.
But how should a specific training program be set up to keep you safe from muscle and joint injuries and allow you to express yourself to the maximum of your technical potential throughout the competitive season?

Unfortunately, the traditional strategies of physical preparation overlook fundamental aspects of Joint Mobility through the totality of body movements in the three planes of motion, 
the activations of the 12 muscle-chains and the increase in neuromuscular Strength levels.

Here I have designed for you a complete Training Program that takes care of all the essential features if you really want to stay away from injuries and enjoy your Sport in maximum safety.

In this program you will find 3 Training Sheets that you can follow weekly throughout the competitive season, alternating them between them:
1) Workout A - Joint Mobility, Core Training and Basic Strength
2) Workout B - Joint Mobility and Myofascial Release 
3) Workout C - Joint Mobility, Sub-maximal Strength and Speed

For each of the 3 Training Programs you will have all the explanations step by step, the exercises, how to perform them (video where I explain in detail how to position and how to perform each exercise and movement), how many repetitions to do, how much recovery time etc.
All this material is always available directly on your smartphone/tablet/computer, without time limits!

What you need to do is just follow this program step by step, and I guarantee that your body will start to adapt right away to a new level of physical training, that will create you a super efficient and functional structure, which will allow you to give 100% in your Sport, without the nightmare of injuries and throughout the sports season!

Now is the time to turn your physical training around, eliminating injuries from your competitive career once and for all! Now is the time to act, I am at your side!

M.T. Emilio Troiano

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