GPP Ascension
Strength & Motion
Football , Hockey, Bodybuilding, Functional Fitness, Functional Training, Strength & ConditioningThis program is designed to lay a solid foundation for developing overall strength and physical preparedness. Whether you’re a beginner or someone with some experience in training, this program will help build a balanced base of strength that prepares you for more specialized training in the future.
4 phases of 3 weeks each; Warm up reps are included; Gradation on compound movements; Realization phase to test your improvement.
A
Overhead Press
8, 6, 4, 8, 8, 8
B
Lat Pulldown
4 x 10
C1
DB Bench Press
3 x 12
C2
1-Arm DB Row
3 x 12
D1
Skull Crushers
2 x 20
D2
EZ Bar Curl
2 x 20
A
Box Squat
8, 6, 4, 8, 8, 8
B
Cyclist Squat
3 x 6
C
Split Squat
3 x 10
D1
Good Morning
2 x 15
D2
Calf Raise
2 x 25
A
Incline Bench Press
8, 6, 4, 8, 8, 8
B
Pull-Up
3 x 8
C
Decline DB Bench Press
3 x 10
D
Seated Row
3 x 10
E1
DB Lateral Raise
2 x 15
E2
Scap Retraction - trap 3 Raise
2 x 15
A
Deadlift
4, 3, 1, 4, 4, 4
B
Leg Press
4 x 10
C
Leg Extension
3 x 12
D
Lying Leg Curl
3 x 12
E
Roll Up Crunch
2 x 20
Jean-Michel Bouchard
Two time Obstacle course racing World Championship competitor with multiple years of coaching athletes. Certified Strength and Conditioning Specialist.
