Strength Training Program
|
Week 1 |
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|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Jerk press |
/ 5 |
/ 5 |
/ 5 |
med ball clean & jump |
/ 8 |
/ 8 |
/ 8 |
MB jump slams |
/ 8 |
/ 8 |
/ 8 |
|
Knee
Dominant |
Split Squat |
/ 8 |
/ 8 |
/ 8 |
DB stepups |
/ 8 |
/ 8 |
/ 8 |
SL Bench Squat |
/ 6 |
/ 6 |
/ 6 |
|
Hip
Dominant |
Seated good morning |
/ 8 |
/ 8 |
/ 8 |
SL supine hip ext |
/ 10 |
/ 10 |
/ 10 |
SLSLDL |
/ 8 |
/ 8 |
/ 8 |
|
Horizontal
push |
Push Up Variations SEE VIDEOS |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
DB Alt incline |
/ 8 |
/ 8 |
/ 8 |
|
|
|
|
|
Horizontal
pull |
Inverted pullups |
/ 10 |
/ 10 |
/ 10 |
Bent over alt row |
/ 8 |
/ 8 |
/ 8 |
Standing facepulls |
/ 8 |
/ 8 |
/ 8 |
|
Vertical
Push |
|
|
|
|
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
|
|
|
|
1 arm lat pulldown |
/ 8 |
/ 8 |
/ 8 |
Seated Row |
/ 8 |
/ 8 |
/ 8 |
|
Rotational |
cable rotation |
/ 8 |
/ 8 |
/ 8 |
|
|
|
|
cable chop |
/ 8 |
/ 8 |
/ 8 |
|
Bridging |
plank twist |
20 |
20 |
20 |
pushup twist |
16 |
16 |
16 |
Core row |
16 |
16 |
16 |
|
Week 2 |
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|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Med Ball Slams |
/ 8 |
/ 8 |
/ 8 |
Lumberjacks |
/ 5 |
/ 5 |
/ 5 |
DB swings |
/ 8 |
/ 8 |
/ 8 |
|
Knee
Dominant |
Squat |
/ 8 |
/ 8 |
/ 8 |
Crossover Lunge |
/ 8 |
/ 8 |
/ 8 |
|
|
|
|
|
Hip
Dominant |
|
|
|
|
Supine hip ext |
/ 10 |
/ 10 |
/ 10 |
SLSLDL |
/ 8 |
/ 8 |
/ 8 |
|
Horizontal
push |
Weighted push-ups |
/ 10 |
/ 10 |
/ 10 |
DB Alt Flat Bench Press |
/ 8 |
/ 8 |
/ 8 |
MB Chest Pass |
/ 8 |
/ 8 |
/ 8 |
|
Horizontal
pull |
Inverted pull-ups |
/ 10 |
/ 10 |
/ 10 |
3 pt row |
/ 8 |
/ 8 |
/ 8 |
Standing facepulls |
/ 8 |
/ 8 |
/ 8 |
|
Vertical
Push |
DB Alt Military press |
/ 8 |
/ 8 |
/ 8 |
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
1 arm Lat pulldown |
/ 8 |
/ 8 |
/ 8 |
|
|
|
|
Lat pulldown |
/ 8 |
/ 8 |
/ 8 |
|
Rotational |
|
|
|
|
Med ball Fed Ex |
/ 8 |
/ 8 |
/ 8 |
Seated med ball twist |
/ 8 |
/ 8 |
/ 8 |
|
Bridging |
4 point bridge |
30 seconds |
30 seconds |
30 seconds |
Side planks |
30 seconds |
30 seconds |
30 seconds |
Elbow to knee plank |
16 |
16 |
16 |
|
Week 3 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Jerk press |
/ 5 |
/ 5 |
/ 5 |
med ball clean & jump |
/ 8 |
/ 8 |
/ 8 |
MB jump slams |
/ 5 |
/ 5 |
/ 5 |
|
Knee
Dominant |
Split Squat |
/ 6 |
/ 6 |
/ 6 |
DB stepups |
/ 6 |
/ 6 |
/ 6 |
SL Bench Squat |
/ 6 |
/ 6 |
/ 6 |
|
Hip
Dominant |
Seated good morning |
/ 6 |
/ 6 |
/ 6 |
SL supine hip ext |
/ 6 |
/ 6 |
/ 6 |
SLSLDL |
/ 6 |
/ 6 |
/ 6 |
|
Horizontal
push |
Push Up Variations SEE VIDEOS |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
DB Alt incline |
/ 6 |
/ 6 |
/ 6 |
|
|
|
|
|
Horizontal
pull |
Inverted pullups |
/ 6 |
/ 6 |
/ 6 |
Bent over alt row |
/ 6 |
/ 6 |
/ 6 |
Standing facepulls |
/ 6 |
/ 6 |
/ 6 |
|
Vertical
Push |
|
|
|
|
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
|
|
|
|
1 arm lat pulldown |
/ 6 |
/ 6 |
/ 6 |
Seated Row |
/ 6 |
/ 6 |
/ 6 |
|
Rotational |
cable rotation |
/ 8 |
/ 8 |
/ 8 |
|
|
|
|
cable chop |
/ 8 |
/ 8 |
/ 8 |
|
Bridging |
plank twist |
20 |
20 |
20 |
pushup twist |
16 |
16 |
16 |
Core row |
16 |
16 |
16 |
|
Week 4 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Med Ball Slams |
/ 8 |
/ 8 |
/ 8 |
Lumberjacks |
/ 5 |
/ 5 |
/ 5 |
DB swings |
/ 5 |
/ 5 |
/ 5 |
|
Knee
Dominant |
Squat |
/ 6 |
/ 6 |
/ 6 |
Crossover Lunge |
/ 6 |
/ 6 |
/ 6 |
|
|
|
|
|
Hip
Dominant |
|
|
|
|
Supine hip ext |
/ 6 |
/ 6 |
/ 6 |
SLSLDL |
/ 6 |
/ 6 |
/ 6 |
|
Horizontal
push |
Weighted push-ups |
/ 8 |
/ 8 |
/ 8 |
DB Alt Flat Bench Press |
/ 6 |
/ 6 |
/ 6 |
MB Chest Pass |
/ 8 |
/ 8 |
/ 8 |
|
Horizontal
pull |
Inverted pull-ups |
/ 6 |
/ 6 |
/ 6 |
3 pt row |
/ 6 |
/ 6 |
/ 6 |
Standing facepulls |
/ 6 |
/ 6 |
/ 6 |
|
Vertical
Push |
DB Alt Military press |
/ 6 |
/ 6 |
/ 6 |
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
1 arm Lat pulldown |
/ 6 |
/ 6 |
/ 6 |
|
|
|
|
Lat pulldown |
/ 6 |
/ 6 |
/ 6 |
|
Rotational |
|
|
|
|
Med ball Fed Ex |
/ 8 |
/ 8 |
/ 8 |
Seated med ball twist |
/ 8 |
/ 8 |
/ 8 |
|
Bridging |
4 point bridge |
30 seconds |
30 seconds |
30 seconds |
Side planks |
30 seconds |
30 seconds |
30 seconds |
Elbow to knee plank |
16 |
16 |
16 |
|
Week 5 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Jerk press |
/ 3 |
/ 3 |
/ 3 |
med ball clean & jump |
/ 8 |
/ 8 |
/ 8 |
MB jump slams |
/ 5 |
/ 5 |
/ 5 |
|
Knee
Dominant |
Split squat |
/ 6 |
/ 4 |
/ 2 |
SL bench squats |
/ 6 |
/ 4 |
/ 2 |
SL Bench Squat |
/ 6 |
/ 4 |
/ 2 |
|
Hip
Dominant |
Seated good morning |
/ 6 |
/ 6 |
/ 6 |
SL supine hip ext |
/ 6 |
/ 6 |
/ 6 |
SLSLDL |
/ 6 |
/ 4 |
/ 2 |
|
Horizontal
push |
Push Up Variations SEE VIDEOS |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
DB Alt incline |
/ 6 |
/ 4 |
/ 2 |
|
|
|
|
|
Horizontal
pull |
Inverted pullups |
/ 6 |
/ 6 |
/ 6 |
Bent over alt row |
/ 6 |
/ 4 |
/ 2 |
Standing facepulls |
/ 6 |
/ 4 |
/ 2 |
|
Vertical
Push |
|
|
|
|
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
|
|
|
|
1 arm lat pulldown |
/ 6 |
/ 4 |
/ 2 |
Seated row |
/ 6 |
/ 4 |
/ 2 |
|
Rotational |
cable rotation |
/8 |
/8 |
/8 |
|
|
|
|
cable chop |
/8 |
/8 |
/8 |
|
Bridging |
plank twist |
30 seconds |
30 seconds |
30 seconds |
pushup twist |
16 |
16 |
16 |
Core row |
16 |
16 |
16 |
|
Week 6 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Med Ball Slams |
/ 8 |
/ 8 |
/ 8 |
Lumberjacks |
/ 3 |
/ 3 |
/ 3 |
DB swings |
/ 3 |
/ 3 |
/ 3 |
|
Knee
Dominant |
Squat |
/ 6 |
/ 4 |
/ 2 |
Rear Lunge |
/ 6 |
/ 4 |
/ 2 |
|
|
|
|
|
Hip
Dominant |
|
|
|
|
SLSLDL |
/ 6 |
/ 4 |
/ 2 |
Supine Hip ext. |
/ 6 |
/ 6 |
/ 6 |
|
Horizontal
push |
Weighted push-ups |
/ 6 |
/ 4 |
/ 2 |
DB Alt Flat Bench Press |
/ 6 |
/ 4 |
/ 2 |
MB Chest Pass |
/ 8 |
/ 8 |
/ 8 |
|
Horizontal
pull |
Inverted pull-ups |
/ 6 |
/ 6 |
/ 6 |
3 pt row |
/ 6 |
/ 4 |
/ 2 |
Standing facepulls |
/ 6 |
/ 4 |
/ 2 |
|
Vertical
Push |
DB Alt Military press |
/ 6 |
/ 4 |
/ 2 |
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
1 arm Lat pulldown |
/ 6 |
/ 4 |
/ 2 |
|
|
|
|
Lat pulldown |
/ 6 |
/ 4 |
/ 2 |
|
Rotational |
Seated medball twist |
/8 |
/8 |
/8 |
Med ball Fed Ex |
/8 |
/8 |
/8 |
|
|
|
|
|
Bridging |
Planks |
30 seconds |
30 seconds |
30 seconds |
Side planks |
30 seconds |
30 seconds |
30 seconds |
Elbow to knee plank |
16 |
16 |
16 |
|
Week 7 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Jerk press |
/ 5 |
/ 5 |
/ 5 |
med ball clean & jump |
/ 8 |
/ 8 |
/ 8 |
MB jump slams |
/ 5 |
/ 5 |
/ 5 |
|
Knee
Dominant |
Split squat |
/ 5 |
/ 5 |
/ 5 |
DB stepups |
/ 5 |
/ 5 |
/ 5 |
SL Bench Squat |
/ 5 |
/ 5 |
/ 5 |
|
Hip Dominant |
Seated good morning |
/ 6 |
/ 6 |
/ 6 |
SL supine hip ext |
/ 5 |
/ 5 |
/ 5 |
SLSLDL |
/ 5 |
/ 5 |
/ 5 |
|
Horizontal
push |
Push Up Variations SEE VIDEOS |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
Pick 3 and
do 5 reps
each |
DB Alt incline |
/ 5 |
/ 5 |
/ 5 |
|
|
|
|
|
Horizontal
pull |
Inverted pullups |
/ 6 |
/ 6 |
/ 6 |
Bent over alt row |
/ 5 |
/ 5 |
/ 5 |
Standing facepulls |
/ 5 |
/ 5 |
/ 5 |
|
Vertical
Push |
|
|
|
|
Rotator Cuff Exer. DBs or Bands |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
|
|
|
|
1 arm lat pulldown |
/ 5 |
/ 5 |
/ 5 |
Seated row |
/ 5 |
/ 5 |
/ 5 |
|
Rotational |
cable rotation |
/ 6 |
/ 6 |
/ 6 |
|
|
|
|
cable chop |
/ 6 |
/ 6 |
/ 6 |
|
Bridging |
plank twist |
30 seconds |
30 seconds |
30 seconds |
pushup twist |
16 |
16 |
16 |
Core row |
16 |
16 |
16 |
|
Week 8 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Med Ball Slams |
/ 8 |
/ 8 |
/ 8 |
Lumberjacks |
/ 5 |
/ 5 |
/ 5 |
DB swings |
/ 5 |
/ 5 |
/ 5 |
|
Knee
Dominant |
Squat |
/ 5 |
/ 5 |
/ 5 |
Crossover Lunge |
/ 5 |
/ 5 |
/ 5 |
|
|
|
|
|
Hip
Dominant |
|
|
|
|
Supine hip ext |
/ 5 |
/ 5 |
/ 5 |
SLSLDL |
/ 5 |
/ 5 |
/ 5 |
|
Horizontal
push |
Weighted push-ups |
/ 5 |
/ 5 |
/ 5 |
Rotator Cuff Exer. DBs or Bands |
/ 5 |
/ 5 |
/ 5 |
MB Chest Pass |
/ 8 |
/ 8 |
/ 8 |
|
Horizontal
pull |
Inverted pull-ups |
/ 6 |
/ 6 |
/ 6 |
3 pt row |
/ 5 |
/ 5 |
/ 5 |
Standing facepulls |
/ 5 |
/ 5 |
/ 5 |
|
Vertical
Push |
DB Alt Military press |
/ 5 |
/ 5 |
/ 5 |
Alt front/Side Raises |
See videos |
|
|
|
|
|
|
|
Vertical
pull |
1 arm Lat pulldown |
/ 5 |
/ 5 |
/ 5 |
|
|
|
|
Lat pulldown |
/ 5 |
/ 5 |
/ 5 |
|
Rotational |
|
|
|
|
Med ball Fed Ex |
/ 8 |
/ 8 |
/ 8 |
Seated med ball throws |
/ 8 |
/ 8 |
/ 8 |
|
Bridging |
4 point bridge |
30 seconds |
30 seconds |
30 seconds |
Side planks |
30 seconds |
30 seconds |
30 seconds |
Elbow to knee plank |
16 |
16 |
16 |
|
Week 9 |
||||||||||||
|
Movement |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
Exercise |
1 |
2 |
3 |
|
Explosive |
Jerk press |
/ 3 |
/ 3 |
/ 3 |
med ball clean & jump |
/ 8 |
/ 8 |
/ 8 |
MB jump slams |
/ 5 |
/ 5 |
/ 5 |
|
Knee
Dominant |
Split squat |
/ 3 |
/ 3 |
/ 3 |
SL bench squats |
/ 3 |
/ 3 |
|||||