Programs

TRAINING DAY 1

(LOWER BODY MAX EFFORT)

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. PRIMARY HINGE 4X4RM (RAMP UP TO 4RM )  

2A. PRIMARY LUNGE 4X6-8 PER SIDE

3A. SINGLE LEG HINGE 3X10-12 PER SIDE

4A. ACCESSORY SQUAT 3X10-12

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CORE FINISHER

4A. ISO HOLD (IE PLANK) 2-3X25 SECONDS

4B. CORE VARIATION   2-3X10-12 STRENGTH CORE FINISHER

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TRAINING DAY 2

(UPPER BODY MAX EFFORT)

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. PRIMARY PRESS 4X6/6/4/4) SET 1=6 SET 2 =6 SET 3=4 SET4=4

2A. SECONDARY PRESS 4X6-8

2B. HORIZONTAL PULL 4X8-10

3A. VERTICAL PRESS 3X10-12 PER SIDE

3B. VERTICAL PULL 3X10-12

3C. CORE VARITATION 3X15-20  

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FITNESS

4A. ENERGY SYSTEM (IE ASSAULT BIKE,ROW, TREADMILL, ETC) 6 MINUTES X 20 SECONDS WORK, 20 SECONDS REST INTERVALS

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TRAINING DAY 3

(LOWER BODY DYNAMIC EFFORT)

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. PRIMARY SQUAT (VELOCITY FOCUS) 6X3  

2A. HINGE 3X6-8  

3A. LATERAL LUNGE 3X8-10 PER SIDE  

4A. ACCESSORY SQUAT 3X10-12

4B. ACCESSORY HINGE 3X10-12 PER SIDE

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CORE FINISHER

4A. STABILIZATION CORE 2-3X35 SECONDS

4B. WEIGHTED CORE VARIATION   2-3X10-12 STRENGTH CORE FINISHER

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TRAINING DAY 4

(UPPER BODY MAX EFFORT)

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. VERTICAL PRESS (VELOCITY FOCUS) 6X4

1B. UPPER BODY PREP 4X6

2A. SECONDARY PRESS 4X6-8

2B. HORIZONTAL PULL 4X8-10

3A. SINGLE ARM PRESS 3X10-12 PER SIDE

3B. VERTICAL PULL 3X10-12

3C. CORE VARIATION 3X15-20  

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FITNESS

4A. ENERGY SYSTEM (IE ASSAULT BIKE,ROW, TREADMILL, ETC) 6 MINUTES @ 145-155 BPM

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