Back to Barbell
Modern Athlete Strength Systems
This is the "go-to" program if you're coming back to training after a hiatus.
Whether that's due to injury, field training exercises, or whatever it may be - you need to safely acclimate yourself back to begin training at the intensity you did before.
Back to Barbell is that answer to this - 4 weeks of training, building and reinforcing movement patterns to get you back under the barbell and back to training full-time as efficiently as possible.
Now - this isn't some pansy training progression where you're treated like some china doll that will break if the wind blows the wrong direction.
You will be challenged.
But you will be challenged in a way that safely and efficiently regains your strength and conditioning, builds the neuromuscular coordination, or "muscle memory" of efficient movement, and gets you back on track to your next PR.
We're also proud to partner with Doctor of Physical Therapy, Dr. Jamie Mraz for this program.
Her insight and the addition of prehabilitative movements to each training day makes this 4-week progression truly unique, and checks every box for what you need to get back to better movement.
Ready to be back to training like a beast? Take the direct path with the 4-week Back to Barbell program.
Prep
A
BTB Warm Up
Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise Spiderman with Rotation x 5 reps Hip Airplane x 10 each direction, hold for 2-3 seconds in each position. Hold weight if desired Runner's Bridge Hold x 30 Seconds each leg Dead Hang x: 30 Seconds
B
KB swings
3 x 10
C1
Rack Pull
3 x 12
C2
Banded FacePull
3 x 15
D1
Half-kneeling reciprocal row and overhead press
3 x 12
D2
Lateral Lunge
3 x 10
D3
Banded Good Morning
3 x 12
Conditioning
E
Levels Circuit
Perform for 3 rounds in this order 8 Goblet Squats 25m Sled Push 8 Push Ups 8 Goblet Squats 25m Sled Push 8 Pushups That is one round. Take one minute rest and then repeat again
Recovery
F
Cool-Down
Prone press up to down dog x10 reps Bench supported glute stretch x 1-2 minutes per leg Couch Stretch x 1-2 minutes per leg
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Ruck
1 x 30:00
C
Run
1 x 30:00
D
Biking
1 x 30:00
E
Swimming
1 x 30:00
Recovery
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
BTB Warm Up
Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise Back roll to reach x 5 Windmill x 5ea side Prone T's, Y's, I's x 10ea Dead Hang x: 30 Seconds
B
Bent Over MB Slam
3 x 10
C1
DB Floor Press
3 x 12
C2
Y Handcuff
3 x 15
D1
Isometric Lunge Hold
3 x 0:30
D2
Seated Row
3 x 12
D3
Superman Hold
3 x 0:30
Conditioning
E
Carry/Crawl
10 Minutes Perform each exercise as long as you can and then switch once you are fatigued. You will repeat this cycle for the whole ten minutes. If space is limited in the gym you can do both while staying in place Sandbag Front Carry Bear Crawl
Recovery
F
Cool-Down
90/90 thred the needle x 10 each side Hip flexor stretch with sidebend x 10 each side Prone chest stretch hold 1-2 minutes per side
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Ruck
1 x 30:00
C
Run
1 x 30:00
D
Biking
1 x 30:00
E
Swimming
1 x 30:00
Recovery
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
BTB Warm Up
Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise 90/90 Hip Switch x 10 each direction Half Kneeling Adductor Hip rotations x 10 each side DNS Side Plank x 30 Seconds Each Side Dead Hang x: 30 Seconds
B
KB swings
3 x 10
C1
Goblet Squat
3 x 12
C2
TKE
3 x 10
D1
Single Arm DB Bench
3 x 12
D2
Inverted Row
3 x 12
D3
DB RDL
3 x 12
Conditioning
E
DJ Carry Circuit
Complete 5 minutes on each arm (10 Total Minutes) Perform each type of carry for as long as possible. Once you are fatigued you will switch to the next carry and repeat until the 5 minutes are completed. You will then repeat this on the other arm for 10 total minutes. Suitcase Carry Single Arm KB Front Rack Carry DB Waiters Walk
Recovery
F
Cool-Down
Prone press up to down dog x 10 reps Couch stretch hold 1-2 minutes each side Posterior capsule hip stretch hold 1-2 minutes each side
Modern Athlete
The Modern Athlete coaching team brings decades of experience as strength and conditioning coaches in Division 1 athletics and tactical S&C. Doctor of Physical Therapy, Dr. Jamie Mraz joins us for this program, bringing her years of experience working as a Physical Therapist in the tactical setting.
