Bergman Performance LLC
Strength & Conditioning, Power Sports , Powerlifting, Bodybuilding, Football , Tactical, Obstacle Course RacingWelcome to ______, This program is built to increase your strength and power.
-4 main lift days including two upper body and two lower body days.
-2 sessions per week focused on increasing rate of force development and building explosive power
-2 sessions per week focused on improving muscular recruitment and building serious strength.
-Main emphasis will be centered around squats, deadlift, bench press, and overhead press.
-Will expose you to different variations of exercises and build proficiency in different methods of strength training
-2 sessions focused on general physical preparedness, conditioning and mobility for active recovery.
-Ideal for anyone looking to get stronger, eliminate weaknesses, and take their performance to the next level.
Features6 sessions per week
Must use App app to view and log training
Program Training
Movement Prep
A
2 Rounds -Glute Ham Raise or Stability Ball Leg Curl x10 -45 or 90 Degree Back Extension x10 -Walking Lunge x10ea. -Forward Sled Drag x50yds
B
Back Squat
5, 5, 3, 3, 1, 1, 1
C
Barbell RDL
4 x 6
D1
45 Degree Back Extension
3 x 10
D2
Chest-Supported DB Row
3 x 10
D3
KB Side Bend
3 x 10
FINISH THEM
E
4 Rounds Sled High Handle Push x20yds Sled Low Handle Push x20yds Rest 1:00min in between rounds.
A
Foam Rolling
1 x 0:30
GPP Circuit
B
3 Rounds -Forward Sled Drag x50yds -Reverse Sled Drag x50yds -Kettlebell Farmer Carry x100yds -Forward and Backward Bear Crawl x10yds ea. Rest 1:00-1:30 in between rounds
C1
Reverse Hyperextension
3 x 15
C2
Ab Wheel
3 x 15
Movement Prep
A
2 Rounds -PVC Around the Worlds/Passthroughs 2x5ea. -TRX Facepulls 2x10 -TRX Row 2x10 -Pause Push-ups 2x10
B
Bench Press
5, 5, 4, 3, 2, 1, 1, 1
C1
Barbell Overhead Press
5 x 5 @ 70, 72.5, 75, 75, 75 %
C2
Band Pull-Apart
4 x 10
D
Lat Pulldown
4 x 10
E
Rolling Tricep extensions
3 x 10
Delts and Arms for Dessert
F
3 Rounds -DB Lateral Raise x8 -DB Front Raise x8ea. -Cable Tricep Push-down x12-15 -Hammer Curls x12-15
A
Foam Rolling
1 x 0:30
Mobility Circuit
B
2 Rounds -Spiderman Lunge w/Rotation x5ea. -Lateral Rockers x10ea. -Deep Squat w/reach x10 -Cossack Squats x10ea. -90/90 Trail Leg Openers x10ea. -90/90 Dynamic Hip Rotation x5ea. -90/90 Trail Leg Hip Axial x10ea. -Kneeling Thoracic Rotation x10ea.
Conditioning
C
Assualt Bike Sprints 10 Rounds :20 seconds on/:40 seconds off Put your head down and pedal!
Movement Prep
A
2 Rounds -Glute Ham Raise x10 -45 or 90 Degree Back Extension x10 -Kettlebell Swing x10 -Kettlebell Goblet Squat x10
B1
Box Jump
4 x 5
B2
Kneeling Jump
4 x 5
C
Back Squat
5 x 5 @ 70 %
D
Conventional Deadlift Speed Pulls
10 x 1 @ 75 %
E1
Weighted GHD Back Extension
3 x 10
E2
Weighted Straight Leg Sit Ups
3 x 10
F1
Dumbbell Walking Lunge
3 x 8
F2
Single Leg Hamstring Curl
3 x 10
Movement Prep
A
2 Rounds -PVC Around the worlds/passthroughs 2x5ea. -TRX Y's and T's 2x6ea. -TRX Row 2x10 -Yoga Push-up 2x10
B
Bent Over Med Ball Punch
4 x 6
C
Bench Press
10 x 3 @ 70 %
D1
Push Press
4 x 5
D2
Band Pull-Apart
4 x 10
E1
Reverse Grip Bent Over Row
4 x 8
E2
Banded Tricep Pushdown
4 x 12
Boulder Shoulders
F
3 Rounds -Plate Front Raise x10 -DB Lateral Raise x10 -DB Rear Delt Flys x10 -DB Shrugs x10 -DB Curls x10ea.
