Accademia Strength & Conditioning
Coach
Francesco Bruyere
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A1
Plank to Push-Up
3 x 0:10
A2
Hollow Roll to V-Up
3 x 0:10
A3
Paloff Press with Rotation
3 x 10
B
Hang Squat Clean
3 x 3 @ 80 %
C
Deadlift
5, 5, MAX @ 65, 75, 85 %
D
Weighted Strict Pullup
5, 5, MAX @ 65, 75, 85 %
E1
DB Military Press
3 x 10
E2
Bulgarian Split Squat
3 x 8
E3
Barbell Roll Outs
3 x 12
Tuesday
Week 1 Day 3
A1
Plank
3 x 0:30
A2
Side Plank
3 x 0:30
A3
Hollow Hold
3 x 0:30
B
Power Clean
3 x 3 @ 80 %
C
Back Squat
5, 5, MAX @ 65, 75, 85 %
D
Bench Press
5, 5, MAX @ 65, 75, 85 %
E1
Bent Over DB Row
3 x 10
E2
DB Single Leg Deadlift
3 x 8
E3
Landmine Bar Twist
3 x 12
Thursday
Week 1 Day 5
A
Back Squat
3 x 0:20
B
Isometric Lunge Hold
