Anderson Strength & Fitness
Strength & Conditioning, Bodybuilding, StrongmanTriad System is a program that I put together by accident over the course of several years of coaching. I'd be utilizing different nuggets that I'd learned from a variety of Coaches and started to realize how well some of these things would work together. Programs like MASS by Pat Davidson, 5/3/1 by Jim Wendler were huge inspirations to me in the formation of this program.
Who is this program for? Honestly anyone that isn't training for a specific sport or event. If you're an off season team sport athlete or strength athlete this would be great and a fun change from your normal training. If you're a general population person who loves working hard and just wants to get bigger stronger or leaner then this would be a lot of fun. There is a great strength aspect, some conditioning disguised as weight training and you will finish many workouts by getting an absolutely glorious pump.
I performed this program and some variations several times and loved it. I ran it through a pile of guinea pigs and everyone enjoyed it and saw some really great results. It's not an easy program and you will be tested mentally but it is truly worth it.
Enjoy!!
4 sessions per week
Must use App app to view and log training
Program Training
A1
Kneeling Hip Flexor Stretch
3 x 10
A2
Single Leg Glute Bridge
3 x 10
B
Back Squat
5, 5, 5, MAX @ 100, 90, 80, 70 %
C1
Romanian Deadlift
1 x 8
C2
Band Face Pull
1 x 10
D1
Front Foot Elevated Split Squat
3 x 8
D2
Roll Up Crunch
3 x 10
A1
Thoracic Extension on Foam Roller
3 x 10
A2
Side Lying Open Book
3 x 10
B
Barbell Bench Press
5, 5, 5, MAX @ 100, 90, 80, 70 %
C1
Dip
1 x 6
C2
Bent Over Rear Delt Fly
1 x 10
D1
Push-Up
1 x 100
D2
Band Pull-Apart
1 x 100
A1
Hamstring Rope Stretch
3 x 10
A2
Side Plank with Banded Clamshell (Dynamic)
B
Trap Bar Deadlift
5, 5, 5, MAX @ 100, 90, 80, 70 %
C1
KB swings
1 x 10
C2
V-Ups
1 x 10
D1
Single Leg RDL
3 x 8
D2
Paloff Press
3 x 10
A1
Quadruped T-Spine Rotation
A2
Tall Kneeling Band W's
B
Overhead Press
5, 5, 5, MAX @ 100, 90, 80, 70 %
C1
Chin-Up
1 x 6
C2
Inchworm
1 x 8
D1
Barbell Bicep Curl
1 x 100
D2
Cable Triceps Extensions
1 x 100
