Fit Strength Performance

Powerlifting, Basketball, Football , Functional Fitness, General Fitness
Coach
Mark Bruce

Welcome to Raw Strength! This is a 16-week program that will increase your strength in the Squat, Deadlift, Bench, and Military Press.

Many issues with people trying to get strong are: 

1. To much volume 

2. Not enough recovery 

3. Reps and sets do not meet actually strength needs

4. Not enough unilateral work so injuries occur

5. Program hop so methods collide and give opposing results

That ends now! 

In this program, you will get 4 training sessions per week, 2 conditioning sessions, and 1 recovery session. That is over 100 training sessions to help hold you accountable, keep your interest high, and ensure you reach your goal. 

Each month your block will change giving you harder exercises that compliement you main goal which is to get stronger. 

This program has a lot of single leg and arm exercises so you stay healthy throughout the whole process. 

From start to finish of this plan the top 2 focues are staying healthy but GETTING STRONGER! 

This program is for those who have been working out and are familair with the basic barbell lifts. This plan can be helpful for older athletes but make sure you balance it with your skills training as well. 

Sign up now if you want to be STRONG! 

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Resistance Bands BarbellTBDL Sled TRX Straps DBKBFat Grips Towel
sample week banner image
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Sample Week
Week 1 of 16-week program
Sunday
Phase 1

Release

A

Foam Roll Lax Ball on Glute, Piriformis, TFL, Hip Flexor, Trap, and Chest

Readiness

B

TRX Hanging Lat stretch x10 Breathes Spiderman Lunge with Instep Reach and Hip lift x3 each Frogger stretch x10 Single leg Rock back x6 each Reverse Lunge to Overhead reach x6 each Open Book rib Cage x6 each Ankle Dorsiflexion Stretch x10 Prone Hip Internal Rotation x10 Mini Band Walk Series x10 yds Plank Plus x10

Reaction

C

3x 6 at 10-second hold Isometric Bird-Dog McGill Side Plank McGill Sit-Up

D1

Isometric Sissy Squat

2 x 1 @ 30

D2

Eccentric Slider Hamstring Curl

2 x 6

E1

Heels Elevated Tempo Front Squat

5 x 6

E2

Lat Stretch

3 x 8

F1

TEMPO 2-DB RDL

3 x 6 LWP +5lb

F2

Goblet Front Foot Elevated Split Squat

3 x 6 LWP +5lb

G1

Single Leg Step-Back with Reach

3 x 6

G2

Bear Hold with Heel Contact

3 x 15

H

Single Leg Calf Raises

2 x 10

Monday
Phase 1

A

Movement Prep

B

Rower

1 x 2000

Tuesday
Phase 1

Restore/Release

A

Foam Roll Lax Ball on glutes, piriformis, traps, chest, teres minor, foot

Readiness

B

TRX Hanging Lat stretch x10 Breathes Spiderman Lung with In-Step reach to Hip Lift x3 each Frogger stretch x10 Reverse Lunge to Overhead reach x6 each Open Book rib Cage x6 each Prone Hip Internal Rotation x10 Mini Band Walk Series x10 yds Plank Plus x10

Reaction

C

3x 6 at 10-second hold Bird-Dog McGill Side Plank McGuill Sit-Up

D1

Eccentric Isometric DB Bench Press

4 x 8 LWP +5lb

D2

Isometric Pull-Up

4 x 4

D3

Resistance Band External Rotation of the Shoulder

3 x 20

E1

3-Point DB Row

3 x 8 LWP +5lb

E2

Bottoms Up 1/4 Turkish Get-Up

3 x 4 LWP +5lb

F1

Cable Rope Overhead Tricep Extension

2 x 12 LWP +5lb

F2

DB T-Raise

2 x 12 LWP +5lb

F3

Half Kneeling Face Pulls

2 x 12 LWP +5lb

G1

Foam Roll Lats

1 x 10

G2

Lax Ball on Chest

1 x 30

G3

Open Book Rib Cage Stretch

1 x 10

G4

Shoulder Dislocation Stretch

1 x 10

Wednesday
Phase 1

A

Movement Prep

Cardiac Output

B

Sled Push 50 Yards (50% of weight) - Med Ball Slams x10 Battle Rope Alt. Waves x50 3-Minutes on, 3-minutes off, Repeat 4x *if you do not have a sled, perform 125m on the rower, no rower perform 30-seconds on a piece of cardio equipment

Thursday
Phase 1

Release

A

Foam Roll Lax Ball on Glutes, Piriformis, Chest, Foot, Trap, Teres Minor

Readiness

B

TRX Hanging Lat stretch x10 Breathes Spiderman Lunge with In-Step Reach to Hip Lift x x3 each Frogger stretch x10 Reverse Lunge to Overhead reach x6 each Open Book rib Cage x6 each Prone Hip Internal Rotation x10 Mini Band Walk Series x10 yds Plank Plus x10

Reaction

C

3x 6 at 10-second hold Bird-Dog McGill Side Plank McGuill Sit-Up

D1

TBDL off blocks

5 x 8

D2

Deep Squat SA High To Low Row

3 x 8

D3

Bench T-Spine Mobilization

3 x 6

E1

DB/KB Contralateral Single Arm Wide Stance Lateral Lunge

3 x 8 LWP +5lb

E2

Side Plank Weighted Thread The Needle

3 x 8

F1

Single Leg Cable RDL (Barefoot)

3 x 8 LWP +5lb

F2

Suitcase Farmers Walk

3 x 25 LWP +5lb

G1

Lax Ball on TFL

1 x 30

G2

90/90 Rotations

1 x 10

G3

3-Way Hamstring Stretch

1 x 0:30

G4

Elevated Pigeon Stretch

1 x 1:00

Friday
Phase 1

Release

A

Foam Roll Lax Ball on Glutes, Piriformis, Traps, Chest, Foot

Readiness

B

TRX Hanging Lat stretch x10 Breathes Spiderman Complex x3 each Frogger stretch x10 Single leg Rock back x6 each Reverse Lunge to Overhead reach x6 each Open Book rib Cage x6 each Prone Hip Internal Rotation x10 Mini Band Walk Series x10 yds Plank Plus x10

Reaction

C

3x 6 at 10-second hold Bird-Dog McGill Side Plank McGuill Sit-Up

D1

Half Kneeling Landmine Press with Overhead Emphasis

5 x 5

D2

Serratus Wall Slide with Foam Roller

3 x 8

E1

Isometric DB Chest Supported Row

3 x 6 @ 5

E2

Yoga Push Up

3 x 10

E3

Standing Cable External Rotation

3 x 8

F1

DB Spider-Curls

3 x 12 LWP +5, 5, _ lb

F2

Parallel Dips

3 x MAX

F3

Cuban Press

3 x 12 LWP +5lb

G1

Foam Roll Lats

1 x 10

G2

Lax Ball on Chest

1 x 30

G3

Open Book Rib Cage Stretch

1 x 10

G4

Shoulder Dislocation Stretch

1 x 10

Saturday
Phase 1

A

Raw Strength Mobility Phase

1 x 15:00

Raw Strength 16 Week Training Plan