Athletic Strength Vol. I is a 12 week strength & conditioning program for people who want to feel balanced, physically competent, athletic and STRONG.
The program is time efficient, while integrating mobility and pre-hab throughout each week of programming. We'll take you through a progressive cycle for the squat and deadlift, along with weekly elevated lunges with weight (Bulgarian split squats), weighted jumps, dumbbell bench press, and bent over rows.
Combined with short conditioning pieces that incorporate athletic coordination, lateral movements, and basic gymnastics positioning strength, Athletic Strength Vol. I is here to help you put in the work to feel READY for what life throws your way!
*The program only uses barbells for squats and deadlifts, with the option to perform those lifts with dumbbells, if preferred.
AS Squat Warm-Up I
Centering Breaths :06-:02-:07 2-3x or 10:00 3 Squat Open Ups 6 Squats Double Bounce 10 Curl + Press 10ea Seated Leg Lifts 15 Shoulders 45 Degrees 10ea Leg Back & Around"
3 x 2
3 x 10
DB Strict Press Single Arm
3 x 7
3x 30 Jumprope 10 Squats 5 Burpees 10ea Band Chop
2x 8-10 Seated External Rotations (stop the set if form breaks before 10 reps) 20ea Leg Curl w/Mini Band :60 Seated Straddle Stretch
DEADLIFT WARM UP
Centering Breaths :06-:02-:07 2-3x or 10:00 1ea Inch Worm World's Greatest Stretch 5ea Single Leg RDL 10 MB Twists 10 Floor Bridges 10 Dead Bugs 10 Arch Ws
3 x 10
Straight Leg Sit Ups w/Weight
3 x 10
4x 6ea Lateral Drive 12 Reverse Lunge w/Weight 12 Straddle Ups 12 Superman Alt
3x 12ea Single Leg Calf Raises 6 Hollow Snaps, :02 12 Windshield Wipers
Recovery Conditioning I
Recovery Conditioning I 10:00 Flow Pace* 20 Plank ISO- Feet In & Out 10 Reverse Lunges 20 V Sit ISO w/ Twist 10 Bent Over Rows 20 Shoulders 45 Degrees (:60/:10), 4 Rounds High Knees Back & Go Superman Upper Body Only Shoulders 3 Way 4 Count Sit Ups Ladder Scissors Bicep Curls 3 Way Calf Raises 3 Way *Flow Pace means move through with purpose, but not explicitly for speed/intensity
UNILATERAL & BENCH WARM UP
Centering Breaths :06-:02-:07 2-3x or 10:00 5 Burpees 10 Reverse Lunges 10 Bent Over Flies 10ea Calf Raises 3 Way 10 Flutter Kicks, :02 pauses
Elevated Lunges w/Weight
3 x 10
3 x 5
3x :30/:10 (work/rest) Alt Pike Touches DB Bench Press Icky Shuffle Chest Flies Bent Over Flies 3 Way
Elevated Floor Bridge w/Bench
2 x 10
Leg Curl w/Miniband
2 x 20
Single Arm Bent Over Row
2 x 10
5x CrossFit Games, Certified Personal Trainer, MSW University of Chicago (2005), Certified Nutrition Coach, Owner 13th Flow Performance
Step up your strength and athleticism with a program you can count on.Get Athletic Strength Vol. I