Earn the Bar
Practice Movement and Recovery
Powerlifting, Strongman, Personal Training, Functional Training, Strength & Conditioning, WeightliftingThe barbell should be the highest level of tool utilized for strength development. It needs to be respected and trained correctly.
This is why I created "Earn the Bar".
*Too often I see athletes not taking the time in their programs to prep themselves for the demands that barbell training can have on the body and the physical limitations that strictly barbell training can hide. These limitations can be particular muscular weaknesses, joint immobility or instability, or a lack of overall work capacity and recovery. * The "Earn the Bar" foundational program is designed to be a stand alone block that will act as the fertilizer to your future PRs and allow you to finally work on the aspects of your training that need attention NOW if you want to perform at your best and mitigate preventable injuries that keep you from competing.
The time is now to get the quality work you NEED to progress to that next level.
This 4 week block can be run multiple times and for best results should be run twice.
This is the perfect offseason block after a competition or a stepping stone back into serious training.
A1
10% DB Bench
3 x 20 @ 10 %
A2
Supinated Pull Apart
3 x 20
A3
Banded ER (90/90 Scaption)
3 x 12
B1
Incline DB Bench Press
3 x 12
B2
Hand Release Push-Up
3 x MAX
C1
Half-Kneeling DB Shoulder Press
3 x 10
C2
DB Reverse Fly
3 x 12
C3
DB Overhead Tricep Extension
3 x 12
C4
Hanging Leg Raise
3 x MAX
A
Cardio
A1
Band Face Pull
3 x 12
A2
Scap Pull Up
3 x 8
A3
YTW
3 x 8
B1
Chest-Supported DB Row
3 x 12
B2
DB Pullover
3 x 12
B3
Supinated Lat Pulldown
3 x 15
C1
Suitcase Carry
3 x 100
C2
Banded Bicep Curls
C3
Banded Tricep Pushdown
A
Cardio
A1
Walking Lunge (Stability Drill)
3 x 20
A2
Prone Banded Leg Curls
3 x 25
A3
Single Leg Glute Bridge
3 x 20
B1
Front Rack Step-Ups
3 x 10
B2
B Stance RDL
3 x 12
C1
Front Foot Elevated Split Squat
3 x 12
C2
Single Leg Calf Raise
3 x 20
C3
Pallof Press
3 x 15
A1
10% DB Bench
3 x 20 @ 10 %
A2
Supinated Pull Apart
3 x 20
A3
Banded ER (90/90 Scaption)
3 x 12
B1
Incline DB Bench Press
3 x 12
B2
Hand Release Push-Up
3 x MAX
C1
Half-Kneeling DB Shoulder Press
3 x 10
C2
DB Reverse Fly
3 x 12
C3
DB Overhead Tricep Extension
3 x 12
C4
Hanging Leg Raise
3 x MAX
A
Cardio
Do not be the person who keeps doing the same thing expecting a different result. Take your training seriously and make the jump into "Earn the Bar"
Get Earn the Bar
