One3 Performance
15 week training program
[4x weights, 2 conditioning]
3 week intro
3 week build capacity
3 week strength block
3 week build capacity
3 week strength block
6 sessions per week
Must use App app to view and log training
Program Training
A
Squat Warm up
B
Back Squat
5 x 5
C
Bench Press
5 x 5
D
Snatch Grip RDL
3 x 10
E
Military Press
5 x 5
F
DB Lateral Raise
5 x 8
G
Sit-up
3 x 30
H
Side Plank
2 x 0:30
A
Squat Warm up
B
Front Squat
5 x 5
C
Lat Pulldown
5 x 5
D
Bent Over DB Row
3 x 5
E
DB Shoulder Press
3 x 5
F
DB Front Raise
3 x 5
G
Front Plank on Hands
3 x 0:40
Conditioning
A
30min row
30min row for distance - record distance at completion
A
Squat Warm up
B
Back Squat
5 x 5
C
Lat Pulldown
3 x 5
D
Bench Press
3 x 5
E
Push Press
3 x 5
F
Sit-up
3 x 30
G
Front Plank on Hands
3 x 0:40
Conditioning
A
Cruisy Cardio
40 min incline walk on treadmill or walk outside
A
Squat Warm up
B
Front Squat
4 x 5
C
Bench Press
3 x 5
D
DB Lunges
3 x 5
E1
Barbell Row
3 x 5
E2
DB Step Up
3 x 5
F
DB Bicep Curls
3 x 12
G
OH DB Tricep ext
3 x 12
H
Hollow Hold
3 x 0:40
Robbie Butcher
Always competitive - Bachelor of Exercise and Sports Science - Bachelor of Education - Currently completing Masters in Strength and Conditioning - Rugby Union Coach
