Cluster Strength + Conditioning: Training by Dan Bradley in TrainHeroic

Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Monday
Progressive Strength / Size General Prep

A

Band Pull-Apart

3 x 10

B1

Bench Press

5 x 6

B2

Chin-Up

5 x 6

C1

V Grip Landmine Row

4 x 12

C2

Landmine Rotations

4 x 20

C3

Half Kneeling Landmine Press

4 x 12

D

DB Bicep Curls

2, 4, 6, 8, 10

E

DB Bicep Curls

10, 8, 6, 4, 2

F

Barbell Roll Outs

4 x 10

Tuesday
Full Body Met Con 10

A1

Foam Roll

1 x 2:00

A2

Shoulder Mobility - Lax Ball

1 x 1:00

A3

Band Hip Flexor Stretch

1 x 1:00

A4

Band Walks

1 x 10

B1

KB Snatch

4 x 10

B2

Treadmill Work

4 x 400

B3

American KB Swing

4 x 20

C1

Heavy Bag - 4 Straight Punches

4 x 1:20

C2

Walking Lunges

4 x 30

C3

Dead Ball Slams

4 x 0:30

C4

DB Farmer's Carry

4 x 20

C5

Plank

4 x 1:00

Wednesday
Cluster Strength Back Squat

Crab Walks

A

B

Back Squat

5 x 6

C1

Hack Squat

4 x 12

C2

Reverse Lunges

4 x 12

D

Standing Calf Raises

4 x 12

E

Hanging Knee Raise

4 x 10

Thursday
Full Body Met Con 11

A1

Foam Roll

1 x 2:00

A2

Shoulder Mobility - Lax Ball

1 x 1:00

A3

Band Hip Flexor Stretch

1 x 1:00

A4

Band Walks

1 x 10

B1

KB Snatch

4 x 10

B2

Rowing

4 x 400

B3

American KB Swing

4 x 20

C1

Assault Bike

4 x 0:30

C2

Walking Lunges

4 x 30

C3

Dead Ball Slams

4 x 0:30

D1

DB Farmer's Carry

4 x 20

D2

Plank

4 x 1:00

Friday
Cluster Strength Deadlift

Pre Hab

A

B

Deadlift

5 x 6

C1

Hip Thrust

4 x 12

C2

Lying Leg Curl

4 x 12

D

Seated Calf Raise

2, 4, 6, 8, 10

E

Seated Calf Raise

10, 8, 6, 4, 2

F

V-Ups

4 x 10

Cluster Strength + Conditioning