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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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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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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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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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STRENGTH AND CONDITIONING FOR BASKETBALL

Power Endurance, Functional Strength, Core Training, Joint Mobility Exercises
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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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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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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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FUNCTIONAL GROUP TRAINING

Full Body Kettlebells Group Training
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GROUP TRAINING

Full Body Suspension 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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SUSPENSION TRAINING WORKOUTS - 3 MONTHS

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STEEL MACE WORKOUTS - 3 MONTHS

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KETTLEBELL WORKOUTS - 3 MONTHS

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CLUBBELLS WORKOUTS - 3 MONTHS

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DUMBBELL 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 and Sub-maximal Strength

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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