Prometheus Strength and Rehab
The greeks used Persephone to understand the season of winter. It is dark, barren and cold...It should be a great season for crushing weights but with the holidays and winter blues- you may find yourself in a rut. Typically, the winter season comes with desires of more bulking. But, if your body is beat up from a summer and fall of hypertrophy and strength, you may need to shift from heavy loading to muscular endurance. Endurance isn't just for the runners....Muscular endurance will help unload chronically overused tissues and increase blood supply to tissues in need of healing. This is a good program if you are coming out of injuries or if you have chronic aches and pains. That doesn't mean that this program is meant to be easy. It is high rep and high volume though so you can expect to be sore following each session. "3x20 reps of back squats/overhead/bent rows" comes in hot on day one and two..... Spring is coming soon...don't just wait out the winter to start getting in shape again. I suggest running this program for 1-2 months before switching to a hybrid athlete , hypertrophy or strength split.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Cold Water Submersion
1 x 10:00
Conditioning
B
Dynamic Warm Up
Time to get warm again- Do whatever you typically do for a dynamic warm up. Even if it is just 5 min on the exercise bike or a light jog. Here is the warm up I have performed for the past few years. I do suggest standardizing the warm up. That way, if you have a base gauge of how you feel. If high knees usually feel fast and snappy and one day they feel heavy and slow. You may need some extra warm up time with some extra light plyometrics. If you typically feel no pain with walking lunges, but your knee is hurting more today, then you can perform some foam rolling for the quads and adductors and maybe a few extra stretches before getting into the workout. It just becomes another self check if standardized. jog down- back pedal back- repeat- high knees- lateral a skip down and back- walking open the gate stretch- walking hamstring stretch- karaoke down and back- a skips- walking lunges with an overhead reach Finish up with 2 min of foam rolling on the lateral ribcage and 2 min rolling on the lateral pelvis use 20-30 yards of distance
C
Back Squat
3 x 20 @ 50 %
D
Bulgarian Split Squats
@ 30, 15, 15, 15, 30, 15, 15, 15 lb
E1
DB RDL
3 x 20
E2
wide stance banded good morning
3 x 20
F1
Seated Leg Extension
3 x 20
F2
Prone Machine Hamstring Curl
3 x 20
G
Incline Walk
1 x 20:00
Conditioning
A
Shoulder Primer Warm Up
Shoulder Warm Up Series This warm up seems long but the intention is to really work the RTC. Pick 1-2 movements if you do not have time for the entire series with exception to 6 and 7...only perform these movements if you have performed 3 and 5. I put the option of 2 sets. If you are feeling warm after your general warm up- you can stick to only 1 set. If your shoulder feels "tight" or painful- try 2 sets. 1) Side Lying on Ribcage: 1-2 min each side 2) Rhythmic Mobilizations with heavy band: 1- 2x15 each side 3) Banded External Rotation: 2x30 reps each side 4) Banded Internal Rotation: 2x30 reps 5) Banded External rotation with 90 deg shoulder flexion (elbow forward): 2x15 each 6) Banded External rotation step back 90/90 ER and Abduction: 2x15 each (isometric load to rotator cuff- perform only if you performed 7) Banded ER with high row with rotation at 90/90 ER and abduction: 2x15 (dynamic loading of the rotator cuff) 8) Banded Empty Can Raises with slow eccentric: 2x10 with light band and 3 sec eccentric each rep
B
High Rep Swiss bar overhead press
3 x 20 @ 45 %
C
Swiss Bar Bent Row
3 x 20
D1
Ecc Landmine Press
3 x 30
D2
Single Arm Landmine Row in Split Stance
3 x 30
E1
Alternating Biceps Curl
3 x 40
E2
Single Arm French Press
3 x 30
E3
Alternating Front Raises
3 x 20
F1
DB Single Arm Shrug
3 x 20
F2
Cable Facepull with Rope
3 x 20
Circuit
G
Assault Bike to rower circuit: rounds for time in 20 min 30 cal bike/ 30 cal row
A
Cold Water Submersion
1 x 10:00
B
Run
1 x 1.5
C
Incline Walk
1 x 30:00
Lower Body Dynamic Effort Primer
A
Double leg pogo hops or jump rope: 2x45 sec Single Leg Pogo Hops: 2x30 sec Single Leg Lateral Line Jumps: 2x20 sec Box Jumps: 2x3
B
Banded Box Squat
8 x 2 @ 40 %
C1
Eccentric Single Leg Hamstring Sliders
3 x 20
C2
Alternating Step Back Lunges off a plate
3 x 30
D1
Russian KB Swing
3 x 20
D2
Glute-Ham Raise
3 x 10
E
Zone 2 Cardio
1 x 30:00
F1
Leg Curls with Machine
3 x 20
F2
Belt Squats
3 x 30
Conditioning
A
Shoulder Primer Warm Up
Shoulder Warm Up Series This warm up seems long but the intention is to really work the RTC. Pick 1-2 movements if you do not have time for the entire series with exception to 6 and 7...only perform these movements if you have performed 3 and 5. I put the option of 2 sets. If you are feeling warm after your general warm up- you can stick to only 1 set. If your shoulder feels "tight" or painful- try 2 sets. 1) Side Lying on Ribcage: 1-2 min each side 2) Rhythmic Mobilizations with heavy band: 1- 2x15 each side 3) Banded External Rotation: 2x30 reps each side 4) Banded Internal Rotation: 2x30 reps 5) Banded External rotation with 90 deg shoulder flexion (elbow forward): 2x15 each 6) Banded External rotation step back 90/90 ER and Abduction: 2x15 each (isometric load to rotator cuff- perform only if you performed 7) Banded ER with high row with rotation at 90/90 ER and abduction: 2x15 (dynamic loading of the rotator cuff) 8) Banded Empty Can Raises with slow eccentric: 2x10 with light band and 3 sec eccentric each rep
B1
Single Arm Arnold Press
3 x 30
B2
Eccentric Pull Ups (with concentric)
C1
Single Arm DB Row (tripod Stance)
3 x 20
C2
Incline DB Press with 1+ 1/4 reps
3 x 10
D1
Eccentric Chest Fly
4 x 20
D2
Single Arm Reach and Row in Staggered Stance
4 x 20
E
Triceps Push Down
4 x 20
F
DB Hammer Curls
Stairway to Heaven
G
Jacobs Ladder to versa climber circuit. (can sub an incline treadmill walk at 15-20% grade and 2.3-3.0 mph grade for 2, 4, 6, 8 min to replace Jacobs ladder or 8, 6, 4, 2 min So you will go on the jacobs ladder and complete 400 ft. then jump on the versa climber for 100 ft...then right back to jacobs ladder. Note the time it takes to complete the series. 400/100 300/200 200/300 100/400 If no jacobs ladder or versa climber try the following circuit instead (DON'T DO BOTH)
Circuit
H
20 min incline walk (10% incline at 2.3-3.0 mph speed) hold 16-22 lb KB in right hand for 1 min, Switch to a suitcase hold in the left hand for 1 min Bring it to the right side in a front rack position for 1 min switch to the left side in a front rack position for 1 min hold at chest or place on the center console/ tray table if you have a woodway. If not- goblet hold for 1 min Repeat 4 times through
A
Active Recovery
1 x 30:00
